Put an ACE bandage on the medical list. It will bail you out. Works for a sore knee or twisted ankle or a whole lot of other things. Naproxen (Alleve) is generic now, works great, lasts long for aching muscles, especially your back.
Sleeping on the ground is tough on some people. Digging a small sized scooped out hollow for your hips will save your back. Your hips fit into it under the tent floor. If in a shelter, a small smooth quickly fashioned back support will work wonders. It'll support the small of your back. Your extra wool socks can fulfill this function.
Ideal food list for bugging out
Bugging out is not leisurely camping. You may be eating on the run, and unable to start night fires. You want simple food that you can eat quickly. The weight of the food is important.
The standard is 72 hours. You can go really far by car in 72 hours figuring driving constantly and switching out drivers. You can go 30 miles by foot in 72 hours if we're talking adults hiking on pretty flat to moderate terrain. This is an enormous range.
I like to think in terms of what I could carry. This really limits the list. If I minimize weight, I can carry more. Rehydrating foods is a pain when water is not available. Water is heavy. Carrying 1 gallon of water per person for three days(none for washing very much) would be 25 lbs alone per person. If you have kids, they cannot carry that much. Bugging out stinks.
Foods that are filling and high in calories are important. Foods that give you high energy are important. Fatty foods give twice the calories that carbs or protein do. This is not diet time. Anything salty is more satisfying but makes your thirsty. Salty things store well. Most thing on this list can be eaten without cooking. Even potatoes in a pinch.
1. Summer sausage,Tuna, Spam, Vienna sausages (regardless of what the heck they're made of!)
2. Cliff bars (I think they taste better, filling, and good source of calories. It's a dense food like a survival bar).
3. Ready to go soup/stew is easier but heavier.
4. Beans take a long time to hydrate. Canned pinto or black beans easily mix with other items on this list.
5. Rice cooks easily, but you'll need water. This is iffy. A little hard to cook over a fire.
6. Velvetta cheese is more stable and less runny and high in calories. Obviously better in the fall or early Spring.
7. Canned peaches
8. Raisins/Prunes/Apples (not too many, could cause a stomach ache)
9. Bagels are high calorie, filling, and won't crush
10. Baking potatoes (way easier to cut up and cook than to try to bake them well)
12. Ramen noodles take a little water, but worth it since they're light and filling. Letting them soak will make the noodles absorb the liquid. Add in other things to make a pretty decent mix.
13. Cooking oil. Boosts calories.
14. Instant oatmeal is fast to prep and minimal water. Irish oatmeal tastes way better.
15. Peanut butter. Pita bread works well.
16. Tea or coffee (in tea bags). There's a product called Throat Coat Tea, not jokes please, and it contains slippery elm and licorice. It works amazingly well when sick with a sore throat, and is a very fine thing to pack.
17. Instant hot chocolate.
18. Sweetened condensed milk is high in calories, stable, and filling.
19. Sugar/Salt/Seasoning. This all packs small.
Fruit juice. Too heavy for the calories.
Granola bars. No nutritional value. Might as well eat a cookie.
Chocolate. Most melt. Too much trouble.
If a diabetic is with you, having something that they can eat immediately that gives them a rush of sugar, and a slow delivery of sugar too is important. Plan this if this is an issue. Diabetes mostly reveals itself at puberty under heavy exercise. Not sure on this, but I think dehydrated pineapple might be perfect. So is peanut butter.
There are lots of creative ways to cook outdoors when backpacking. Cooking in a covered pit with coals and a dutch oven is one such idea. The problem is you're moving, not screwing around, and coming back to the site. If you were having to live outside, then yes, a covered pit is perfect as it cooks while you go check your traps, see if there's anything in the fishing basket, go collect material for cordage, get wood for the fire, collect some sumac berries to make Native American lemonade, collect water and filter it, etc.