Guide to Healthy Camping with Kids: Gear, Meals, and More
“Nature is a tool to get children to experience not just the wider world, but themselves.”
—Stephen Moss
Last year, I set up a backyard tent to introduce my son to camping, but we only lasted until 10 pm before he opted for his bed inside. This year, we skipped the warm-up and dove right in—a one-night trip with a scenic hike, playground stop, and campfire downtime.
It was incredible.
He beamed with pride as he accomplished his firsts: placing a log on the fire, completing a three-mile hike, sleeping in a tent, and cooking over the fire. We can't wait to do it again.
That’s why I’m writing this guide—not only as a reference for myself but for anyone looking to have a memorable, healthy camping trip with their kids. From meal prep to packing gear and other considerations, it’s all about creating a wholesome experience in nature.
Studies show that camping has significant benefits for both children and adults. Kids who spend time outdoors see a 50% reduction in stress and anxiety, while camping specifically promotes a 23% increase in physical activity levels. Beyond that, camping improves sleep quality, thanks to the natural light cycle resetting circadian rhythms—resulting in up to a 70% improvement in sleep for both kids and adults.
In this guide, you’ll find practical tips to plan a health-focused, fun-filled camping trip that your family will treasure. From choosing the right spot to packing essentials, this article covers it all.
Health Benefits of Camping for Kids
Enhanced cognitive development: Humans evolved in nature so it's no surprise that studies have shown that spending time in nature improves cognitive function such as memory, and attention span.
Increased physical activity: Sure you can just stay at the campsite all day but true camping, in my opinion, involves physical activity like hiking, fishing, kayaking, swimming, and other outdoor activities that make that sleep in the tent even deeper.
Improved problem-solving skills: Camping requires problem-solving and adaptability, which can help children develop these essential life skills.
Stronger bonds: Being in an unknown environment with others makes you reliant on each other, forces communication, and strengthens emotional and social development.
Boosted creativity: The unstructured environment of camping stimulates imagination and creativity. Less human-created environments and 90-degree angles, and more colors, shapes, and textures found in nature spark a child’s imagination.
Reduced stress: Spending time in nature has been shown to reduce stress and anxiety.
Sensory stimulation: You can set up all of the sensory rooms you want in your home or therapy clinic but getting outdoors topples them all. Kids improve their sensory processing and integration skills as they experience various sights, sounds, smells, textures, and movements in every facet of their waking moments. It's great for both sensory seekers and the sensory defensive.
Resilience: There's going to be inevitable challenges from the weather to logistics to fatigue to trail issues. Overcoming challenges and adapting to changing environments helps children build resilience.
Nature connection: Research shows that spending time in nature has positive effects on mental health and emotional well-being.
Activities to Keep Kids Engaged
Of course camping in itself is an activity and the world around you is one big thing to explore but younger kids may benefit from something more structured or goal-oriented to engage in. The key is to blend physical movement with creativity and learning. These are also some good backup ideas in case the plans you had went wayward due to sickness, weather, or other unforeseen situations.
Ideas for nature-based activities:
Scavenger hunts: Create a list of items for kids to find—like different types of leaves, rocks, or animal tracks.
Obstacle courses: Use natural elements like logs, rocks, and tree stumps to create a fun outdoor obstacle course.
Campfire storytelling: Start by telling a scary story of your own then encourage your kids to share their own versions around the fire.
Stargazing: At night, lay out blankets, identify constellations, and teach your kids basic astronomy.
Build a fort or makeshift shelter: Use branches, leaves, and other natural materials to create a fort, encouraging teamwork and teaching survival skills.
Animal tracking: Teach your kids how to look for animal tracks, scat, or other signs of wildlife. This can turn into a fun, educational scavenger hunt as they learn to identify different animals.
Rock painting: Gather smooth rocks and some paint, allowing kids to decorate the rocks with patterns, animals, or their names. Later, they can use them to mark trails or leave behind as camping mementos.
What to Pack (Gear)
A well-packed camping trip means you're comfortable and safe but it also teeters on the line of packing too much and too little. Here's a list to help you make sure you've hit the bare minimum.
Key gear essentials include:
Shelter: A sturdy, waterproof tent with good ventilation. Choose one with enough room for everyone to comfortably sleep, and consider options like blackout tents to help kids get a good night’s rest. Also, bring a tarp to place under the tent. Consider bringing a hammer to hit the stakes in. MBD Recc: The North Face Wawona Tent for a spacious family-friendly option.
Sleeping gear:
The sleeping bag: Choose sleeping bags that hit the right outdoor lowest temperature. Choose bags rated for at least 10°F lower than expected temps to make sure you're warm enough.
Pillows and blankets
The sleeping pad: Also, the earth is hard. Bring some sort of sleeping pad to go under the sleeping bag. Nothing beats a terrible night of sleeping while camping.
Chairs: Your site might already have a picnic table, logs, rocks, etc. but having a reliable and portable chair is important. MBD Recc: My son and I used this love seat-style two-person camping chair.
Clothing: Pack lightweight, moisture-wicking, and quick-dry clothing to keep kids comfortable. Bring layers, including wool socks and breathable rain jackets. Pack long pants for hikes to prevent ticks.
Backpack or rucksack: Go for a durable rucksack with padded straps and adjustable support for longer hikes. MBD Recc: GORUCK Rucker 4.0, built for rugged terrain and comfortable enough for all-day wear.
Sun protection: Hats, sunglasses, and broad-spectrum, natural sunscreen to protect delicate skin from UV rays.
Bug protection: Look for DEET-free options like lemon eucalyptus oil for kids or Picaridin-based sprays for both mosquitoes and ticks. MBD Recc: Sawyer Picaridin Insect Repellent and Cliganic bracelets.
First-aid kit: This is non-negotiable. Include antiseptic wipes, bandages, tweezers (for splinters or ticks), and child-safe pain relief options in a waterproof container. MBD Recc: Thriaid Waterproof First Aid Kit
Hydration gear: Lightweight, reusable water bottles for each family member. Avoid plastic water bottles and opt for a reusable and safe stainless steel water bottle. We also pack a Lifestraw for hikes just in case we run out of water and there's only a questionable water source around.
Light: Pack a mix of hands-free headlamps, lanterns, and strong, long-lasting flashlights.
Fire stuff: Pack natural fire starters like these pine wood and wax wood starts, waterproof matches and/or waterproof lighter. Plus firewood.
Food stuff: Bring cast iron skillet and heat-tolerant oils like avocado oil or EVOO. Stasher bags for snacks. Also, pack a cooler, spatula, sponge, and biodegradable soap for easy cleanup. Alternatively, you can bring a propane burner stove or, if you have an outlet, an induction stove.
Safety stuff for kids: Kids are at a higher risk of getting lost in a place where they haven't been so talk about this beforehand, have a plan, and put safety measures in place. Pack a loud whistle for emergencies, a Sharpie to write down the camp location on their arm or gear, and customized Road iD tags with medical emergency included that can be attached to their wrists, shoes, etc. Walkie-talkies are also a great idea if you let your child venture off a little bit, especially since phone reception is likely pretty poor or absent. My wife also threw in an air tag at the last minute "just in case."
Everything else: Trash bags, biodegradable wipes for quick clean-ups, and a multitool for unexpected repairs or tasks.
Less Essential Stuff Worth Mentioning
Fishing rod and license
Rope
Binoculars
Sunglasses
Hand sanitizer
Maps
Ice
Paper towels
My son on his first father-son camping hike
Meals: The Healthy Kind
The first thing that kids often hear when they think camping is S'mores. They're great and delicious but a trip based around them means your body won't be doing you any favors. The trip will be active so make sure they are running on meals that are nutritious while keeping them simple and easy to prepare. Here are a some paleo meal ideas that are easy to prepare at the campsite:
Breakfast:
Egg, bacon, and veggie scramble: Pack eggs, bacon spinach, peppers, and onions.
Banana pancakes: Mix mashed bananas with eggs and cinnamon for a simple, grain-free pancake alternative. Cook them on a griddle over the campfire or a portable stove.
Sweet Potato Hash: Dice sweet potatoes, onions, and bell peppers, and cook them in a cast iron skillet with some ghee or avocado oil. Add crumbled sausage or ground beef for extra protein.
Lunch:
Campfire Chili: Prepare a batch at home, pack it in your cooler, and simply reheat over the fire for a hearty lunch.
Chicken Salad: Shred pre-cooked chicken and mix it with mayonnaise, diced celery, and onions. Serve on a bed of greens or in lettuce wraps.
Grilled Sausage and Peppers: Grill sausages alongside bell peppers and onions for a simple, flavorful lunch.
Dinner:
Grilled meat and veggies: Skewer pre-marinated chicken or beef with veggies like zucchini, mushrooms, and bell peppers. Grill them over the fire or on a portable grill.
Foil-packet meals: Wrap salmon, sweet potatoes, and herbs in foil packets and place them on the fire for an easy, no-mess dinner.
Stuffed Bell Peppers: Hollow out bell peppers and stuff them with ground beef, onions, and cauliflower rice. Wrap them in foil and cook them over the fire.
Burger Bowls: Grill burger patties and serve them in bowls with avocado, tomatoes, pickles, and a drizzle of sauce.
Snacks:
These the bulk of your snacks are best to be whole foods like nuts, fruits, and veggies, here are some alternatives. These snacks are free of gluten, seed oils, and excess sugar:
Chips: Bare, Siete, Flackers Organic Flax Seed Crackers
Crackers: Simple Mills
Jerky: Nick’s Sticks, Maui Nui Venison, Mission Meats Kids Mini Beef Sticks
Snack Bars: LÄRABAR, Skout Organic, Yo! Bar, Simple Mills Bars, Bearded Brothers, IQ Bar (Use MINDBODYDAD for 15% off)
Everything Else: Lesser Evil Popcorn, Roastery Coast Nut Packs, Go Raw Sprouted Seeds, Horizon String Cheese
Coffee: Pack some organic cold brew.
Final Tips for a Healthy Camping Experience
Keep screens away: Encourage kids to fully engage with their surroundings without distractions.
Location: Start with campsites close to home for the first few trips. Make sure to know where the nearest urgent Care and hospital are well beforehand.
Positive attitude: Keep the vibe encouraging, especially if it’s your child’s first time camping. Provide positive reinforcement, be flexible with the plans, and run with the ideas they have.
What suggestions to you have for camping with kids? Leave them in the comment section below.
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