During a crisis, it is crucial to prioritize the maintenance of your strength, with the consumption of nutritious food being a significant factor in achieving this goal. Thus, here are some essential nutrition tips to consider.
- Plan menus to include as much variety as possible.
- Eat at least one well-balanced meal each day.
- Drink enough liquid to enable your body to function properly (two quarts a day).
- Take in enough calories to enable you to do any necessary work.
- Include vitamin, mineral and protein supplements in your stockpile to assure adequate nutrition.
When making a decision about which foods to keep in stock, it is advisable to rely on logical thinking. Take into account what you can make use of and the way you can cook it. Keeping food items that are challenging to prepare and unlikely to be consumed may result in unnecessary expenses.
A method for long term food storage involves storing a large quantity of basic food items, as well as a selection of canned and dried foods.
Food Storage for Emergency Preparedness
To maintain the freshness of your food storage, create a checklist of all items in your stockpile and examine their expiration dates every 6 to 12 months. Implement a rotation system by storing new items and consuming from your emergency supply to guarantee that the storage is properly rotated.
To ensure the food is usable, always keep a MANUAL can opener with you as you might not be able to open the canned food otherwise.
If you think in a sequential manner, you should contemplate vacuum packaging any food items such as crackers, granola bars, and dried fruits. Everything that can be properly sealed through vacuum will have a prolonged shelf life compared to merely storing it without any precautions.
There are numerous options available in the market. Personally, I have been using a Food Saver System for over five years without experiencing any issues. Moreover, it is user-friendly.
- Whole-wheat crackers: Crackers are a good replacement for bread. Due to their higher fat content, whole-wheat or whole-grain crackers have a shorter shelf life than their plain counterparts (check the box for expiration dates), but the extra fiber pays off when you’re particularly hungry. Consider vacuum-packing your crackers to prolong their freshness.
- Nuts and trail mix: Stock up on these high-energy foods—they’re healthful and convenient for snacking. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness.
- Cereal: Choose multi grain cereals that are individually packaged, so they don’t become stale after opening.
- Granola bars and power bars: Healthy and filling, these portable snacks usually stay fresh for at least six months. Plus, they’re an excellent source of carbohydrates.
- Powdered milk: Almost all dairy products require refrigeration, so stock this substitute for a good source of calcium and vitamin D when fresh milk isn’t an option.
- Sports drinks, such as Gatorade or Powerade: The electrolytes and carbohydrates in these drinks will help you hydrate and replenish fluid when water is scarce.
- Canned soups and chili: Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options.
- Canned vegetables, such as green beans, carrots, and peas: When fresh isn’t an option, canned varieties can provide you with essential nutrients.
- Dried fruits, such as apricots and raisins: In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. Dried fruits provide a significant amount of calories and fiber. Consider vacuum sealing fruits to prolong freshness.
Stocking Foods for Infants
It is important to give special consideration to having an adequate supply of food for infants. Powdered formula is the most cost-effective option for stocking formula. It is also acceptable to store commercially canned liquid formula concentrate and ready-to-feed formula. The quantity required will depend on the age of the baby. It is crucial to check the expiration date on infant formula packages and avoid using them after this date. Parents should also ensure they have a range of infant cereals and baby foods available. The amount needed will vary depending on the age of the baby.
Other Foods to Supplement Your Bulk Staples
You can enhance the limited menu of bulk staples by adding commercially packed air-dried or freeze-dried foods, packaged mixes, and other supermarket goods. Canned meats are a suitable choice. Rice and various types of beans are both nutritious and have a long shelf life. Additionally, you can include ready-to-eat cereals, pasta mixes, rice mixes, dried fruits, etc. to add diversity to your meals. Opting for packaged convenience mixes that only need water and have short cooking times is advisable as they are convenient to prepare. However, including more of these products will increase the cost of your stockpile.
Here is a straightforward method for long-term food storage:
- Buy a supply of the bulk staples listed previously.
- Build up your everyday stock of canned goods until you have a two-week to one-month surplus. Rotate it periodically to maintain a supply of common foods that will not require special preparation, water or cooking.
- From a sporting or camping equipment store, buy commercially packaged, freeze-dried or air-dried foods. Although costly, this is an excellent form of stored meat, so buy accordingly. (Canned meats are also options.) Another option is to purchase dry, packaged mixes from the supermarket.
Other Foods or Ingredients
The original package of iodized salt should be chosen and kept. Dried beans, peas, lentils, etc. offer a cheap substitute for meat and can be stored easily in tightly covered glass or plastic containers. Typically, the highest quality ones are those bought from the grocery shelf.
To ensure the freshness of your food, carefully open any food boxes or cans and be sure to close them tightly after each use. For cookies and crackers, wrap them in plastic bags and store them in air-tight containers. When it comes to sugar, dried fruits, and nuts, transfer them from opened packages to screw-top jars or other containers that are sealed tightly to protect them from pests. Before using any food containers, check them thoroughly for any signs of spoilage. As for commercially canned foods, they are generally safe to consume after a long period of storage, unless you notice any bulging, leaking, or severe rusting. However, keep in mind that the quality of these foods may deteriorate over time. Changes in flavor, color, and texture, as well as a decrease in nutritional value, may occur. It is recommended to use these canned goods within one year for optimal quality. If you store them longer than one year, make sure to rotate them every two to four years.
Vitamin and Mineral Supplements
In emergency situations, families may choose to store 365 multi-vitamin/mineral tablets per person as a means to address potential deficiencies in their diet. It is important to take note of the expiration dates indicated on the packaging and be cautious about them.
