When encountering a crisis and a disturbance in your daily routine, one of the initial thoughts that arises is how to provide nourishment for your family.
During any emergency situation, whether it is the prolonged illness of a relative, weather-related difficulties, or an incident like the recent COVID-19 outbreak, it is crucial to maintain a sense of normalcy to the best of your ability.
Are you preparing in advance so that you can enjoy more quality time with your family, while minimizing stress?
WHY IS EATING HEALTHY IMPORTANT DURING A CRISIS?
In times of crisis, it is crucial to prioritize your well-being to ensure you can effectively assist others who may require your support. Additionally, it is equally important to attend to your personal care.
- Eating healthy boosts your immune system
- You’ll feel good when things get better if you stay on track
- You will be able to function better on a diet of proteins, healthy fats, fiber, veggies, and fruits
- Giving up healthy eating, even for a short time, can have detrimental effects
- Eating too much sugar affects your insulin response
- Too much salt can raise your blood pressure
- Processed foods can cause inflammation
TOP TIPS FOR HEALTHY EMERGENCY FOOD PREP IDEAS
- Keep it Healthy: In general, look for wholesome, unrefined ingredients, like fresh vegetables and fruits, good-for-you lean proteins and healthy fats, should all be part of your healthy emergency food prep plan. So, definitely keep these foods in mind as you shop for groceries.
- Meal prep: It’s a smart way to make sure that you are eating healthy food all day long. Prep the meals ahead and then look to the fridge for snacks like Dark Chocolate Covered Coconut Bites, and meals such as Healthy Chicken Fajitas.
- Buy fresh fruits and veggies: Don’t worry about buying fresh fruits and veggies. Choose fruits like bananas, apples, berries, and oranges. Root vegetables, like red potatoes and sweet potatoes are a good choice, too. Veggies can keep in your fridge, raw, for up to 5-6 days, and then can be cooked and stored or frozen for even longer.
- Create a smart pantry: Choose items like shelf-stable drinks and canned goods. When you stock your pantry, put the newer things at the back.
- Buy in bulk to save money: Shop with your budget in mind. Buying in bulk saves trips to the store and is also economical. Look for grains, meat, legumes/beans, canned goods, and broths in bulk.
HEALTHY PANTRY STAPLES FOR HEALTHY EMERGENCY FOOD PREP
To begin with, let’s discuss the pantry. Owning essential items is a key aspect of being able to effortlessly assemble a wholesome meal, snack, or dessert. It is important to contemplate the dishes you plan to prepare and ensure you have an adequate amount of ingredients to cook in large quantities. Moreover, these items have a long shelf life, making it essential to avoid wastage.
- Unsweetened applesauce and pumpkin puree
- Nut butters
- Canned beans and legumes
- Extra-virgin olive oil and coconut oil
- Canned tomato sauce
- Canned beans, like chickpeas and lentils
- Grains, like quinoa, rolled oats, and rice
- Raw honey or pure maple syrup
- Low sodium broths
- Canned coconut mik
- Noodles and Pasta
HEALTHY REFRIGERATOR STAPLES FOR HEALTHY EMERGENCY FOOD PREP
Make sure to include these items on your list, considering their shelf life and nutritional value when deciding what to keep in the fridge.
- Cheese
- Eggs and egg whites
- Dairy or plant-based milk
- Spinach and other greens
- Apples
- Citrus fruit
- Mustard
- Plain Greek yogurt
- Cottage cheese
- Butter
HEALTHY FREEZER STAPLES FOR HEALTHY EMERGENCY FOOD PREP
During a crisis or emergency, staying at home makes your freezer an invaluable companion! It offers ample storage space for a variety of items, granting you flexibility during mealtime.
- Frozen vegetables, like broccoli, Brussel sprouts, and green beans
- Frozen fruit, like berries and bananas
- Fish
- Pork
- Ground Beef
- Chicken breast and thighs
- Shrimp
- Whole wheat bread and bagels
- Frozen starches, like cubed sweet potatoes and butternut squash
Healthy Food for Emergencies
Maintaining optimum mental and physical condition requires one to prioritize healthy eating. Given the abundance of nutrient-deficient food options available, it can be challenging to determine which items should be included in your food supplies.
When selecting healthy food for emergency kits, take into account the nutritional value of the items and these factors:
Shelf Life
Naturally, one should prioritize checking the shelf life! It would be undesirable to be in a situation where spoiled food becomes an issue. That’s precisely why it is vital to include freeze-dried, shelf-stable food in your emergency kit. Unlike canned food with added salt and preservatives, freeze-dried food offers a lengthier shelf life compared to its fresh equivalents.
Freeze-dried food, as stated by Tufts University, maintains its nutritional value with no preservatives, unlike store-bought canned goods. Additionally, it offers extended shelf life, which is crucial for a well-stocked emergency supply to promote good health.
Protein, Fat, and Carbs
Is it possible to solely rely on rice for several weeks for survival? Yes! Would one be in optimum health? Likely not. Including a diverse range of nutrient-rich foods is essential for both survival and optimal well-being.
It is important to ensure you consume protein, fat, and carbs as the primary nutrients. The FDA advises a daily intake of around 50 grams of protein, 78 grams of fat, and 275 grams of carbohydrates. Keep in mind that this suggestion may differ depending on factors such as age and medical conditions.
5 Healthy Foods to Stock up on for Emergency Preparedness
Once you are aware of the necessary nutrients, which nutritious survival foods fit those requirements? Here are five top choices that will satisfy the entire family!
1. Survival Tacos
Taco Tuesday is adored by everyone. In navigating challenging circumstances, uplifting morale is crucial. Why not elevate spirits with a delectable, nourishing, and thrilling dish such as tacos? This recipe includes 4Patriots Freeze-Dried Beef, an exceptional protein source. Additionally, spices like garlic powder, cumin, and chili powder have a long shelf life, ensuring diversity in your emergency provisions.
2. Blueberry Pancakes
That’s correct, pancakes are the subject of discussion! These pancakes offer an excellent combination of carbohydrates and antioxidants, all thanks to the inclusion of freeze-dried blueberries. To enhance the protein and fat content, you have the option to add your preferred nut butter (powdered peanut butter is highly recommended) or pair it with a glass of milk. Are you aware that powdered milk offers the same protein, calcium, and vitamin content as fresh milk? It’s a valuable addition to stock up on!
3. Bean and Vegetable Soup
Customizing a basic soup to suit your preferences and the contents of your emergency supplies is effortless. The foundation of the soup can be created by mixing freeze-dried vegetables, beans, or meat with a carbohydrate like pasta or rice. You have the freedom to include your preferred spices and even a small amount of powdered milk to achieve a thicker consistency and enhance the protein content. Soup offers an excellent opportunity to unleash your creativity using the ingredients you already possess, and it even aids in maintaining proper hydration.
4. No-Bake Granola Bars
No-bake bars offer the same delightful experience of a granola bar, with a satisfying combination of crunchiness and chewiness, without any additional ingredients and without the need for an oven. The possibilities for flavor combinations are limitless, but you can begin with peanut butter, quick oats, your preferred dried fruit, and nuts to create a balanced and wholesome snack. Including freeze-dried fruit is highly recommended as it does not need to be refrigerated, unlike fresh fruit.
5. Dessert
Dessert is adored by all. And you know what? Even the most indulgent confections provide essential calories; what’s more, they enhance morale unlike many other snacks. Nurturing a contented spirit is equally crucial to maintaining a fit physique.
While hard candies may not offer significant nutritional benefits, they have a long shelf life. Another delightful choice is cocoa powder that can be combined with powdered milk or even freeze-dried desserts like cookie dough bites! During emergencies, comforting food can greatly uplift your mood and perspective.
