nutrition

protein free calcium=blackstrap molasses

protein free fiber=fruit

equal amounts of fiber and protein=beans

On the trail, the lightest way of packing food and the most nutritional would be;

1 cup of bean product a day=dried bean soup, refried beans, chili and beans, dried beans cooked into a soup=daily requirement protein and fiber.

blackstrap molasses=12 tablespoons=1200mg calcium+any other food that has no protein. I have protein in my kidneys and must limit it.

pasta with oil and seasonings
dried fruit
fat free candy

tea, coffee, sugar
a four day supply of fresh fruit and vegetables+bread and butter
pack minced onion and garlic
dried red pepper