Unless
you prepared in advance and stocked up on these shelf-stable supplies, natural
disasters, power outages, and other unforeseen events could leave you
scrambling for food.
If
you choose wisely, shelf-stable foods can be just as healthy as fresh ones.
When
you ran out of breadcrumbs midway through making chicken Parmesan, that was a
dinner emergency. But over the past few years, the majority of us have caught a
glimpse of situations that are a little more dire: power outages, natural
disasters, and damaging weather events that have forced us to reevaluate our
standard practices in the kitchen.
If
there is one thing to take away from it all, it's that preparation pays off.
You'll never go hungry if you fill your pantry with wholesome, shelf-stable
foods, and you'll always have a reliable meal plan in place. And that may also
be useful for typical, everyday emergencies that arise during the workweek.
Here are 15 Top Foods You Need in Any Emergency
1.
Bottled Water
The
No. 1 concern is clean water. Getting enough water each day is crucial for
maintaining good health, according to the Centers for Disease Control and
Prevention (CDC), making it a necessity when it comes to emergency
preparedness. In order to have some spring water on hand, store a few gallons
of it in the basement or the back of the pantry. This is crucial if you use well
water because if the electricity goes out and the electric pumps break, you
might not be able to access your water. Have enough water on hand to keep your
family well-hydrated for at least a few days, as the average adult woman should
consume about 9 cups of water daily and the average adult man should consume
about 13 cups.
2.
Low-Sodium Canned Beans and Other Legumes
Don't
limit yourself to beans alone; research shows that the entire group of legumes,
which also includes lentils and dried peas, is a top plant-based source of
fiber and protein. Legume recipes come together quickly and require little
preparation or additional ingredients, from classic red beans and rice to
homemade hummus.
Additionally,
when you combine foods like brown rice with beans, you produce what is known as
a complete protein. According to Cleveland Clinic, complete proteins contain
all the essential amino acids that your body requires for good health. Amino
acids are the building blocks of protein. Other complete proteins are typically
derived from animal sources, which are more transient.
The
only caution regarding canned foods in general is that they frequently have
high sodium content. The American Heart Association estimates that canned black
beans, for instance, contain 400 milligrams (mg) of sodium per half-cup
serving, or 17% of the daily recommended limit. To avoid this, choose a low- or
no-sodium brand at the store. If you buy low-sodium, thoroughly rinse it before
using; according to Today's Dietitian, doing so will cut the amount of sodium
by more than 40%. If you're without power, you can simply open a can of beans
and eat them since they don't need to be cooked.
3.
Dry Whole Grains
Whether
you're in an emergency or not, whole grains are a very nutritious component of
any meal. According to one study, eating more whole grain foods lowers your
risk of developing coronary heart disease, diabetes, obesity, and some
gastrointestinal disorders. To keep things interesting, there are numerous
whole-grain choices available.
Most
often, whole grains are used in savory dishes, but they are equally delicious
and healthy in sweet dishes as well. Examples of delectable breakfast options
include quinoa, steel-cut oats, and old-fashioned rolled oats. Instead of being
ground, they will store better when they are whole. According to the Oldways
Whole Grains Council, grains like barley, brown rice, popcorn (yes, it
counts!), farro, spelt, oats, and quinoa have the tendency to last the longest.
4.
Natural Nut and Seed Butters
These
are spreadable and contain all the health benefits of nuts and seeds, allowing
you to flavor toast, smoothies, and sandwiches the old-fashioned way. You
should avoid processed varieties that include salt and sugar in their jars;
instead, look for a list of ingredients that only includes nuts or seeds, along
with perhaps a little salt. You should omit any additional ingredients because
they are extra additives.
5.
Tinned Low-Mercury Fish Packed in Water
While
canned goods are known to be durable, canned meats frequently get a bad rap
(looking at you, canned ham!) because they are frequently highly processed and
laden with sodium, according to research. To reduce calorie intake, stock your
pantry with fish in water-packaged cans or pouches, such as salmon and tuna.
The Environmental Defense Fund (EDF) advises choosing chunk light tuna over
white or albacore because it contains less mercury. According to the
Environmental Protection Agency (EPA), too much mercury in the diet can have an
adverse effect on the nervous system, particularly in young children.
The
EDF advises consuming tuna only once a week and substituting other healthy
fish, like salmon, for the remainder of the time. According to the National
Institutes of Health, salmon and tuna are both fantastic sources of protein and
good fats, especially heart-healthy omega-3s. And like the best emergency
foods, you can eat them straight from the can. If you have the time and
resources, prepare a quick but delicious salmon or tuna salad by combining the
fish with some olive oil, vinegar, and pepper (more on these ingredients later
in the list).
6.
Nuts and Seeds Without Salt
Research
shows that nuts and seeds are a fantastic calorie-dense staple that is high in
fiber, plant-based protein, and healthy fats. They are also remarkably
adaptable. A handful can be eaten as a snack, some can be sprinkled on top of
salads, oatmeal, and yogurt, and they can even be used in place of breadcrumbs
when baking fish, poultry, or meat. According to the aforementioned study,
regular nut consumption is linked to lower cholesterol levels as well as a
decreased risk of gallstones, type 2 diabetes, and cardiovascular disease. In
fact, a different study found a connection between daily nut consumption and a
longer, healthier life.
They
can be added to any dish and require no cooking, making them ideal for a
last-minute situation. Go nuts if you don't have power, and don't forget your
seeds: according to research, chia, flax, sesame, and sunflower seeds all
contain those good fats and fiber. Omega-3 fatty acids, which are good for the
heart, are also found in chia and ground flaxseeds.
7.
Dried Herbs and Spices
You
may already have a lot of these on hand, but it's important to remember that
herbs and spices are an essential component of any preparedness pantry,
especially if you're preparing meals without power using the shelf-stable
ingredients listed above. When combined with simple ingredients, herbs and
spices will give food a depth of flavor that it might otherwise lack. Herbs are
also a great addition to any healthy diet because, according to a study, they
are a rich source of antioxidants.
No
matter how you decide to stock your pantry, make sure to have at least a few
wholesome ingredients on hand so that you are prepared in the event of an
emergency. You'll have a fully stocked pantry with a wide variety of wholesome
options to eat well even if no emergency occurs, which is something we hope
doesn't.
8.
Canned Fruits and Veggies
Fruits
and vegetables can have added sodium, just like other canned foods, but a study
discovered that these foods do not constitute a significant source of sodium in
the American diet and that consuming canned foods frequently was actually
associated with a higher intake of total nutrients. Choosing fruits and
vegetables with their natural juices is always an option, or you can drain and
rinse these foods.
Some
people believe that canned produce has less nutritional value than its fresh or
frozen counterparts, but research suggests otherwise, according to Produce for
Better Health. In fact, after the canning process, some nutrients are more
easily absorbed by the body, and the convenience in or out of an emergency
situation is unbeatable.
According
to USDA data, canned tomatoes, which are technically a fruit, can be added to a
variety of dishes to add color, flavor, and boosts of fiber, vitamin C, and
lycopene, which research has shown is better absorbed by your body when the
tomatoes are cooked.
9.
Shelf-Stable Milk
In
recent years, particularly during the early months of the COVID-19 pandemic,
powdered milk has seen a slight increase in popularity after declining for a
few decades. You only need to mix the powder with water if you don't have
power.
Additionally,
liquid milk that has undergone ultra-high temperature processing (UHT) to make
it shelf-stable can be stocked on your shelves. This type of milk is sold by
companies like Horizon in cardboard Tetra Pak packaging, but a study found that
storage temperatures may still have an impact on milk quality, so it's best to
keep it at 68 degrees Fahrenheit or lower. According to the USDA, UHT milk has essentially
the same nutritional profile as other cow's milk: It contains over 8 g of
protein, is a good source of vitamins A and D, as well as an excellent source
of calcium. Look for a Tetra Pak dairy-free milk that closely matches the
nutritional profile of dairy milk if you're lactose intolerant or a vegan. For
example, a great substitute is unsweetened soy milk.
10.
Root Vegetables
Compared
to other produce, root vegetables can keep for a long time. The Farmers'
Almanac offers this cool (literally) tip: Store your root vegetables upright
buried in sand between 32- and 40-degrees F, and they can last up to five
months. If you believe that white-fleshed potatoes are "bad" for you
and you avoid them, reconsider. According to USDA data, potatoes with the skin
on are a good source of fiber, folate, niacin, and phosphorus when prepared
whole (that is, not in the form of potato chips or french fries), as well as an
excellent source of potassium and vitamins B6 and C. Additionally, according to
the USDA, sweet potatoes, their orange-hued cousins, are excellent sources of
vitamin A, providing more than 100% of the daily recommended value in just one
5-inch sweet potato.
11.
Sodium-Free Stock or Broth
Stock
and broth can be used in a wide range of recipes and as the foundation for a
quick soup using some of the ingredients mentioned above, such as canned
tomatoes and black beans, whether you prefer the flavor of beef, chicken, or
vegetables. To better manage how much salt ends up in your final soup, choose
brands that don't add any. Although they are technically distinct, the words
"stock" and "broth" are frequently used interchangeably.
While bones are used to make stock, meat or vegetables are used to make broth.
According to Food and Wine, boiled bones transform broth into stock, a thicker
liquid.
According
to the Greater Pittsburgh Food Bank, the shelf lives of dry bouillon are 12 to
24 months, unopened canned broth is 2 to 3 years, and aseptic broth is 3 years.
12.
Jerky
According
to the University of Kentucky, jerky is the epitome of a perfect emergency food
because it has had enough water removed to stop microorganism growth at room
temperature. Today, you can find variations made from anything, including beef,
venison, alligator, and even mushrooms. It has long been a favorite of modern hikers
and other people on the go. To remove the majority of the water from the
primary ingredient, jerky is dehydrated similarly to how dried fruit is
processed. According to USDA data, meat-based jerky is a high-protein snack
because it contains 11 grams of protein per 1-ounce serving. This will assist
in keeping you satisfied until your next meal.
13.
Avocado Oil
Monounsaturated fats, which are good for the heart and are abundant in olive oil, may help reduce the risk of heart disease, according to the American Heart Association. A mainstay for a reason is olive oil. It can be used in many different ways, including cooking and making your own heart-healthy dressing. To maximize its shelf life, just be sure to store it properly.
According to research, oil will
continue to taste good for longer when kept in a cool, opaque bottle. A
nutritious diet should include olive oil as a staple. Indeed, one study listed
olive oil as one of the key components of the Mediterranean diet, and regular
use of olive oil has been linked to better heart health and a lower risk of
developing certain types of cancer. What better way is there to stick to your
dietary objectives in the face of difficulty.
14.
Vinegar
Sure,
it's shelf-stable, but oil is also incredibly adaptable and can be used to
enhance the flavor of a variety of dishes. In addition, it has a shockingly low
caloric count and adds a ton of flavor without changing your diet, according to
Harvard T. H. the Chan School of Public Health. Olive oil and vinegar can be
combined to make a delectably easy dressing for meat, poultry, fish,
vegetables, or whole grains. Vinegar can also be added while cooking.
15.
Dried Fruit
Fruit
that is fresh or frozen is always the best source of vitamins, minerals, and
fiber. While much of this is still present in dried fruit, A Healthier Michigan
notes that some vitamins can be lost during the drying process. Additionally,
since most of the water has been removed, it is much simpler to eat a larger
portion of dried fruit. As Harvard Health Publishing notes, the calories and
sugar from dried fruit can add up quickly. However, dried fruit is a good fallback
if fresh or frozen options aren't available.
Just
a few of the numerous fruits that can be dried include apples, pineapples, and
cranberries. A study found that eating dried fruit generally led to a
higher-quality diet. Fruit that has had the majority of the water removed will
keep for much longer in your pantry, and dried fruit is another ready-to-eat
item that can be used any day of the week or in an emergency.
For a quick and simple trail mix, combine with a few nuts. Just be careful to select a dried fruit with as little added sugar as possible because you don't want to jeopardize your longer-term health goals or experience a sugar crash during an emergency. If possible, choose dried fruit with no added sugar listed in the ingredient list, but if you can't, portion control is even more crucial in this situation. When consuming dried fruit, limit your serving size to the American Heart Association's suggested 14 cup or less.
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