You need to fuel your body differently during an emergency than you do every day. You can think of an emergency fund functioning differently to a savings bank. High-energy, high protein foods are recommended because you will probably use more energy than normal during an emergency. You should eat healthy foods, especially if the emergency is caused by disease (as in the 2020 coronavirus pandemic). You’ll only have a small supply of food in your emergency kit so the better quality foods and the fewer you have, the better.
Barry Swanson is a Washington State University professor emeritus and food science professor. He says, “In a catastrophe or an emergency you need these calories.” “You need nutrients and fiber, something to keep your diet regular.”
Elizabeth Andress is a professor emerita and Extension Food Safety Specialist at the University of Georgia. She says, “In an emergency you tend to think of satisfying more basic needs than preferences or flavors.” You can still have a wide range of nutrients and foods if your plan is right. Andress Swanson and Swanson share their thoughts on which perishable or non-perishable items you should include.
Keep These Things in Your Pantry
These non-perishable food products (or close to them) have long expiration times so you can store them for long periods of storage, even when it’s not tornado season. Keep a list of all the items in your stockpile. Make sure to check expiration dates every 6-12 months to ensure freshness. Keep a handy can opener with you at all times. Food won’t last if it isn’t opened.
Peanut butter
Peanut butter is an excellent source of energy and high in healthy fats. Unless indicated otherwise on the jar, peanut butter doesn’t need to be refrigerated once it has been opened.
A three-pack of Teddie Super Chunky peanut Butter, available in 16-ounce containers, will give you the most bang for money. The all-natural peanut butter, which is gluten-free, vegan-friendly and natural, is a great choice for groups with diverse needs.
Whole-wheat crackers
Crackers are an excellent substitute for bread and can be used to make sandwiches. Because of their higher fat content whole-wheat crackers and whole-grain crackers can last a lot longer than their plain counterparts. However, the extra fiber is worth it when you are hungry. You can prolong the freshness of your crackers by vacuum-packing them.
Buy a family-sized package of 100 percent whole wheat Wheat Thins for added value. The toasted crackers have a more healthful kick, and they are made without high fructose corn syrup.
Nuts and trail mix
These high-energy foods can be stored in large quantities to make it easy to snack during an emergency such as a hurricane, tornado or other natural disaster. You should look for vacuum-packed nuts, as these prevent nuts from oxidizing and losing their freshness.
Cereal
Make sure you choose multigrain cereals that have been individually packed so they don’t get stale.
Granola bars or power bars
These portable snacks are nutritious and filling. They usually last at least six months. These snacks are a good source of carbohydrates. Andress states that you can get more energy from carbs without eating a lot of food.
Nature Valley’s Variety Pack contains 12 individually wrapped bars, in peanut butter, honey, or dark chocolate flavors. These bars contain 16 grams of wholegrain per serving.
Raisins and Apricots are dried fruits.
These healthy snacks are a good alternative to fresh fruit. They contain potassium and dietary fiber. Swanson states that dried fruits are rich in nutrients and calories.
Get all of the nutrition you need by buying a variety pack of Crispy Fruit. There are freeze-dried packs containing Asian pears, tangerines and apples. Each package is pure fruit without any preservatives, sweeteners or additives.
Canned tuna and salmon, chicken, and turkey
Canned meats can be stored in the pantry for at least two year. They provide essential protein. Although they have a shorter shelf-life, vacuum-packed pouches will last for at least six months according to Diane Van (manager of the USDA meat/poultry hotline).
If you don’t have an open can opener, vacuum sealed packets might be a good alternative. Safe Catch Elite Wild Tuna 12-packs are a good option for your pantry. This brand has the lowest mercury content of any on the market making it safer for pregnant women and children.
Canned vegetables like green beans and carrots as well as peas
Canned varieties are a great option for those times when the real thing is not an option. Order a case mix vegetable cans from Libby’s to ensure you get all the vitamins and minerals you need. You’ll find peas (carrots, corn), lima bean, green beans and other vegetables inside each can. It will provide you with a balanced meal right from the jar.
Chili and canned soups
Chili and soups are great options because they can be taken straight from the can. You should look for low-sodium options.
Dry pasta and pasta sauces
While pasta may be high in carbs, and often gluten-rich, it’s still filling and nutritious. Jarred sauces and dried pasta can keep for up to six months on your pantry shelves. You can find gluten-free pasta, pasta made with chickpeas, or another option if someone in your family has dietary restrictions.
Bottled water
A minimum of three days supply is recommended. At least one gallon should be stored per person daily. Andress states, “A normal person should drink at most a half gallon per day.” “The remaining half gallon is used for food preparation and washing.”
Purchase water that has essential minerals added to it so everyone can stay hydrated. Essentia’s bottled waters contain extra electrolytes to improve taste and hydration.
Gatorade, Powerade, and other sports drinks are available.
These drinks are rich in electrolytes, carbohydrates, and other nutrients that can help you rehydrate. Be sure to avoid artificial sweeteners and sugar in your sports drink. Nooma is an organic electrolyte enhanced drink that uses coconut water and natural salt. It comes in four flavours.
Powdered milk
Nearly all dairy products require refrigeration. Stock this substitute to have a good source of calcium or vitamin D whenever fresh milk isn’t available. NOW Foods has organic, resealable options. This product is flash-pasteurized to give it an exceptional flavor. If stored in a cool and dry place, it can last for many months.
Sugar, salt, pepper
Cooking can be done with a charcoal or propane stove. A basic supply sweeteners or seasonings will enhance the flavor of your food.
Multivitamins
Supplements can be used to replace nutrients you might have lost from your normal diet. However, vitamins don’t always have to be boring. SmartyPants has a great fruity gummy! This gummy provides complete coverage with all of the vitamins, as well as omega 3s (for complete coverage) and folate.
What to Buy Before an Emergency
You still have time to grab emergency food supply if you’re given enough warning about a storm. These foods are guaranteed to last at most for a week, and can be used as an alternative to processed food. You can extend the life span of your produce by visiting your local farmers market, if it is open.
Apples
When stored in a dry, cool area away from other perishable fruits (like bananas), apples can last up to 3 months.
Citrus fruits like grapefruits or oranges
Citrus fruits, due to their high acid content, and sturdy skins can last up to two weeks in the refrigerator, especially if purchased when they are not fully ripe. Grapefruits, oranges, and grapefruits have lots of vitamin C. They will keep your body hydrated.
Avocados
Unripe avocados can be stored outside the fridge for at most a week.
Tomatoes
Tomatoes can be kept at room temperature for up to a week if purchased unripe.
Sweet potatoes, potatoes and yams
These root vegetables make great side dishes if you have a stove. The potatoes can be stored in a cool dark place for up to a month.
Cucumbers and summer squash
These vegetables can be consumed raw and will keep for several days without refrigeration.
Winter squash
Winter squashes like acorn squash will last for several months, even though most of them are unpalatable. You can cook in an emergency, so stockpile plenty.
Hard, packaged sausages like pepperoni or sopressata
Canned tuna and chicken can’t be eaten forever. You can stock up on dry-cured salamis, such as sopressata which is a popular southern Italian speciality that you can find at most grocery shops. Van states that the salamis can be stored in the pantry up to six weeks if they are not opened.
Additional Food Advice in an Emergency
What do you do if the power goes out? Do not eat food that has been kept above 40 degrees Fahrenheit for more than two hours. They are safe as long frozen foods don’t have ice crystals, or they feel cool to the touch. Swanson warns that bacteria can form quickly once the food is at room temperature. Keep your freezer and refrigerator doors closed to speed up the thawing process.
Even if there is no electricity, you might still be able heat or cook your food. Propane stoves or charcoal grills are options if you have access to the outdoors. However, these cannot be used indoors as they require proper ventilation. Keep a can or two of Sterno on hand if you have to stay indoors. This is heat in a container, and it does not require electricity.
You should stock up on the essentials if your family has any special needs. Stock up on baby formula and baby food, as well as medications.
You should consider purchasing pantry items in cans if your area is at high risk of flooding. Cans are less susceptible to being contaminated by flood waters. Andress states that it is recommended that people avoid eating home-canned food or jarred food that has been exposed to flood water because the seals aren’t as intact.