Why should you consider stocking up on emergency foods for a potential natural disaster? Fueling your body during a crisis is very different from your everyday diet. When facing emergencies, having a well-prepared stock of Survival Foods is not just a matter of convenience, it’s a critical aspect of ensuring your health and well-being. In times of uncertainty, much like an emergency fund operates separately from your regular savings, your survival food stash serves a unique and vital purpose.
If you ever find yourself needing to implement your emergency plan, remember that your body will likely be expending far more energy than usual. This increased exertion demands a diet rich in high-energy, high-protein survival foods. Knowing what to have on hand in advance, and what quick buys to make just before an emergency strikes, can eliminate the stress of figuring out what to do when the power goes out and ensure you and your family are well-nourished and resilient.
Barry Swanson, professor emeritus of food science at Washington State University
Elizabeth Andress, professor emerita and extension food safety specialist at the University of Georgia
Why Nutrition Counts Critically During Emergencies
In any emergency, especially one that is disease-related like the coronavirus pandemic of 2020, prioritizing nutritious foods becomes paramount. These survival foods play a crucial role in maintaining robust health when you need it most. Given the likely limitations of your emergency preparedness kit, the emphasis should be on higher-quality foods. Consuming nutrient-dense options means you can thrive on smaller quantities, making your supplies last longer and work more efficiently for your body.
“In a disaster or an emergency, you want those calories,” emphasizes Barry Swanson, professor emeritus of food science at Washington State University. “You also need essential nutrients and fiber—something to maintain some semblance of dietary normalcy.” During stressful times, maintaining your regular digestive health is key to overall well-being.
Elizabeth Andress, professor emerita and extension food safety specialist at the University of Georgia, adds, “In an emergency, meeting basic nutritional needs often overshadows preferences and flavors. However, with thoughtful planning, you can ensure a diverse range of foods and essential nutrients are available.” This foresight allows for both sustenance and a degree of normalcy during challenging circumstances. Below, Andress and Swanson offer their expert insights on the essential perishable and non-perishable items that should be integral to your survival foods stockpile.
Essential Survival Foods to Stock in Your Pantry
A well-stocked pantry is your first line of defense in any emergency. There are numerous non-perishable—or nearly non-perishable—foods that boast a long shelf life, making them ideal for stashing away for extended periods. This is wise preparedness, whether or not it’s officially hurricane or tornado season. To maintain an effective survival foods inventory, it’s crucial to regularly create a list of your stockpile’s contents and diligently check expiration dates every six to twelve months. This practice ensures freshness and prevents waste. Crucially, don’t overlook the essentials for accessing your stored food. Having a reliable can opener, perhaps even an electric can opener, readily available is non-negotiable—all the survival foods in the world are useless if you can’t open them when needed.
Peanut Butter
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Peanut butter stands out as a top-tier survival food, an exceptional source of energy densely packed with healthy fats and protein. Unless specified otherwise on the jar, most peanut butters do not require refrigeration even after opening, simplifying storage concerns. Its versatility is also a major advantage – it can be eaten directly, spread on crackers, or used as an ingredient in simple recipes.
For cost-effective stocking, consider purchasing a three-pack of Teddie All Natural Super Chunky peanut butter, which comes in convenient 16-ounce jars. This all-natural, gluten-free, and vegan-friendly option is suitable for households with diverse dietary needs and is an economically smart choice for building your survival foods supply.
Whole-Wheat Crackers
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Crackers are an invaluable survival food, serving as a versatile bread substitute and a solid foundation for quick sandwiches. While whole-wheat or whole-grain crackers offer superior nutritional value with their higher fiber content, it’s important to note they have a slightly shorter shelf life than plain crackers due to their higher fat content. Always check the packaging for expiration dates and plan your stock rotation accordingly. To extend their freshness, especially in humid conditions, vacuum-packing crackers is a highly effective strategy.
For enhanced value and health benefits, opt for family-sized packs of Hint of Sea Salt Triscuits or 100% whole-grain Wheat Thins. These toasted crackers provide an extra nutritional boost and are made without high-fructose corn syrup, aligning with healthier eating preferences even in emergency situations.
Nuts and Trail Mixes
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Nuts and trail mixes are indispensable survival foods – high-energy, healthful, and incredibly convenient for snacking during emergencies like hurricanes, tornadoes, or power outages. They offer a compact source of calories and essential nutrients. When stocking up, prioritize vacuum-packed containers. This packaging method is crucial as it effectively prevents the nuts from oxidizing and losing their freshness, significantly prolonging their shelf life and maintaining their quality over time.
Cereal
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When selecting cereal as a survival food, opt for multigrain varieties that are individually packaged. Individual packaging is key to preventing the cereal from becoming stale once opened, ensuring each serving remains fresh when you need it. Furthermore, make a conscious effort to choose cereals with minimal added sugars and a high fiber content. This combination is beneficial as it helps you feel fuller for longer periods, which is particularly important when resources might be limited during an emergency.
Granola Bars and Power Bars
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Granola bars and power bars are excellent survival food choices – healthy, filling, and conveniently portable. Typically, these snacks remain fresh for at least six months, often longer, making them a reliable option for long-term storage. They are also a superb source of carbohydrates, which are crucial for sustained energy. “You can derive more energy from carbohydrates without having to consume excessive amounts of food,” notes Andress. This efficiency is vital in emergency scenarios where food supplies may be restricted.
Nature Valley’s Variety Pack is a practical choice, providing 12 individually wrapped bars in flavors like peanut butter, oats ‘n dark chocolate, and oats ‘n honey. With 16 grams of whole grain per serving, these bars are more than capable of satisfying hunger and providing sustained energy. Alternatively, for a more personalized touch, consider making and storing your own granola. This allows you to control ingredients and tailor flavors, offering one of the many delicious ways to enjoy oats.
Dried Fruits (Like Apricots and Raisins)
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In situations where fresh fruit is unavailable, dried fruits become an essential survival food, offering vital potassium and dietary fiber. “Dried fruits provide a significant concentration of nutrients and calories in a small package,” explains Swanson. This makes them incredibly efficient for emergency food supplies, where space and weight are considerations.
To maximize nutritional intake, opt for a variety box of Crispy Fruit. These boxes often contain freeze-dried packs of fruits like apples, Asian pears, and tangerines. Each pack is typically composed of pure fruit, meaning no added preservatives, sweeteners, or artificial additives, ensuring you’re getting the most natural and healthy form of dried fruit possible.
Canned Tuna, Salmon, Chicken, or Turkey
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Canned meats such as tuna, salmon, chicken, or turkey are indispensable survival foods due to their long shelf life and high protein content. Generally, canned meats can last at least two years when properly stored in the pantry. Vacuum-packed pouches are also an option, though they have a shorter shelf life, typically lasting around six months, according to Diane Van, manager of the USDA meat and poultry hotline.
Vacuum-sealed packs can be particularly useful in situations where a can opener is not accessible. When stocking your pantry, consider purchasing a 12-pack of Safe Catch Elite Wild Tuna, recognized for having the lowest mercury levels among brands on the market. This makes it a safer choice, especially for children and pregnant women, ensuring health-conscious protein intake during emergencies.
Canned Vegetables (Like Green Beans, Carrots, and Peas)
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When fresh vegetables are not an option, canned vegetables are a vital survival food, providing essential nutrients. They are an excellent choice for hurricane preparedness or any natural disaster scenario. Canned varieties can effectively supply you with necessary vitamins and minerals, helping to maintain a balanced diet even in crisis. To maximize your intake of diverse and healthy nutrients, consider ordering a case of mixed vegetable cans from Libby’s. Each can typically contains a combination of peas, carrots, corn, lima beans, and green beans, offering a well-rounded vegetable serving straight from the can.
Canned Beans
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Canned beans, including chickpeas, black beans, and white beans, are excellent survival foods, offering a robust source of protein, along with fiber, potassium, and iron. These nutrients are crucial for maintaining energy and health during emergencies. A significant advantage of canned beans is their readiness for consumption – they can be eaten directly from the can. This is particularly beneficial if you lack the ability to cook or heat food, providing immediate nutritional benefits without any preparation required.
Canned Soups and Chili
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Canned soups and chili are practical survival foods that, like canned beans, can be consumed directly from the can without heating. They offer a convenient way to obtain a variety of nutrients in a single serving. When choosing canned soups and chili, prioritize low-sodium options to manage salt intake, and look for varieties that include beans for an added boost of protein and fiber. These considerations help ensure you’re making healthier choices within your survival food stockpile.
Dry Pasta and Pasta Sauces
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Dry pasta and jarred pasta sauces are excellent components of a survival food pantry. Pasta is a filling and energy-dense food, while dry pasta and jarred sauce both have extended shelf lives, lasting for months on pantry shelves. This longevity makes them reliable for long-term storage. If there are dietary restrictions within your household, consider stocking gluten-free pasta options or pasta made from alternative sources like chickpeas. Having these alternatives ensures that everyone’s needs are met, even in emergency situations.
Quinoa or Brown Rice
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Quinoa and brown rice are highly recommended survival foods, classified as nutrient-dense whole grains. They are packed with fiber, protein, and complex carbohydrates, providing sustained energy and essential nutrients. Furthermore, they are exceptionally easy to store due to their long shelf life. Combined with canned vegetables from your survival food list, you can effortlessly prepare a hearty and nutritious meal. You don’t need to worry about spoilage as they can last for years when stored properly in your pantry, making them a dependable staple for any emergency preparedness plan.
Bottled Water
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Access to clean water is paramount in any emergency, making bottled water an absolutely essential survival item. It’s crucial to drink enough water every day to maintain health and hydration. Aim to stockpile at least a three-day water supply, with a minimum of one gallon per person per day. “A normally active person should consume at least half a gallon of water daily,” advises Andress. “The additional half gallon per person is necessary for food preparation and basic hygiene.”
To enhance hydration and ensure water quality, consider purchasing a case of bottled water that is supplemented with essential minerals. Essentia’s bottled water, for example, includes added electrolytes to improve hydration efficiency and taste, making it a superior choice for your survival water supply.
Sports Drinks (Like Gatorade or Powerade)
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Sports drinks, such as Gatorade or Powerade, are valuable additions to your survival food supplies. The electrolytes and carbohydrates they contain are beneficial for maintaining hydration and replenishing fluids, especially when potable water is scarce. However, it’s important to carefully select your sports drink. Avoid options that are loaded with excessive additives like sugar or artificial sweeteners. Instead, opt for healthier alternatives like Nooma, an organic electrolyte-enhanced drink. Nooma is made with coconut water and natural sea salt, and comes in various flavors, offering a more natural and healthful way to stay hydrated during emergencies.
Powdered Milk
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Given that almost all fresh dairy products require refrigeration, powdered milk is an excellent shelf-stable substitute for your survival food pantry. It provides a reliable source of calcium and vitamin D when fresh milk is not a viable option. For a higher quality product, consider an organic, resealable option from brands like NOW Foods. Their powdered milk is often flash-pasteurized to enhance flavor and can last for several months after opening if stored correctly in a cool, dry place.
Sugar, Salt, and Pepper
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If you have access to a propane or charcoal stove during an emergency, having basic seasonings like sugar, salt, and pepper is crucial for cooking. These staples will significantly enhance the flavor of both fresh and packaged survival foods, making meals more palatable and enjoyable. Properly stored flour can last up to two years if vacuum-sealed, so keeping a small amount on hand is also worthwhile for baking or thickening sauces. Furthermore, if you can boil water, maintaining a stockpile of coffee or tea bags is beneficial. Beyond their primary use, tea bags have multiple other applications, such as soothing minor cuts and burns and reducing swelling in case of injuries or illness.
Multivitamins
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Multivitamins are an important component of your survival food strategy. They help supplement your diet, replacing nutrients that might be lacking compared to your normal food intake. To make taking vitamins more appealing, especially for those who might be stressed or have reduced appetites, consider opting for delicious fruity gummies from brands like SmartyPants. These gummies can provide a comprehensive daily dose of essential vitamins and often include beneficial additions like omega-3s and folate, ensuring a more complete nutritional coverage during emergencies.
Foods to Buy Right Before an Emergency
When you receive sufficient advance warning of an impending storm or emergency, there’s still time to make a quick trip to the market to supplement your survival foods with fresh produce and other items that have shorter shelf lives. Most of these fresh foods will last at least a week after purchase, offering a refreshing alternative to shelf-stable packaged foods. There are even effective ways to extend the freshness of bagged salad, maximizing their usability.
If possible, prioritize visiting a local farmers’ market if it’s open. Produce from farmers’ markets is often fresher than supermarket offerings, which can add a few extra days to the lifespan of your fruits and vegetables, giving you a slight edge in preparedness.
Apples
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Apples are remarkably long-lasting fresh fruits, capable of lasting up to three months when stored correctly in a cool, dry area. It’s important to keep them away from more perishable fruits like bananas, as the ethylene gas bananas emit can accelerate the ripening process in apples, shortening their shelf life. If your refrigerator is still functioning, storing apples inside will further extend their freshness, helping them remain crisp and edible for a longer duration during emergencies.
Citrus Fruits (Like Oranges and Grapefruits)
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Citrus fruits, including oranges and grapefruits, are excellent choices for short-term survival foods. Thanks to their high acid content and robust skins, they can last up to two weeks without refrigeration, particularly if you purchase them when they are not yet fully ripe. Oranges and grapefruits are rich in vitamin C and contribute to hydration, making them doubly beneficial in emergency situations where maintaining health and fluid balance is critical.
Avocados
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If you buy unripe, firm avocados just before an emergency, they will last outside the refrigerator for at least a week. This makes them a convenient fresh food option even if power outages are expected. Avocados are versatile and can be eaten plain as a nutritious breakfast side, or mashed into guacamole using other vegetables and seasonings from your survival food supplies. Their healthy fats and creamy texture make them a satisfying and energy-dense food.
Tomatoes
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Tomatoes, if purchased unripe, will last for several days at room temperature. This makes them a practical fresh food to acquire just before an emergency. Tomatoes are highly versatile in emergency cooking; they can be eaten raw, adding freshness to meals, or used as a key ingredient in various simple recipes, from quick pasta sauces to omelets. Their adaptability makes them a valuable addition to your short-term survival food provisions.
Potatoes, Sweet Potatoes, and Yams
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If you anticipate having access to a working stove during an emergency, root vegetables like potatoes, sweet potatoes, and yams are excellent survival food choices. They are good keepers and can be prepared into tasty and filling side dishes. When stored in a cool, dark area, potatoes can last for about a month, while sweet potatoes and yams also have considerable shelf lives under similar conditions. Their durability and nutritional value make them ideal for emergency cooking scenarios.
Cucumbers and Summer Squash
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Cucumbers and summer squash, along with similar vegetables, can last for a few days outside of refrigeration, providing fresh vegetable options even in a power outage. They are versatile as survival foods because they can be eaten raw, offering a refreshing crunch to meals. You can easily chop them up for a quick salad or serve them as a side dish with protein sources. Their ease of preparation and short-term shelf stability make them useful for the initial days of an emergency.
Winter Squash
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While most winter squashes are not palatable when uncooked, they are exceptional for long-term storage as survival foods. Varieties like acorn squash can keep for several months when stored properly in a cool, dry place. If you anticipate being able to cook during an emergency, stocking up on winter squash is a wise decision. They offer substantial nutritional value and can be incorporated into hearty meals, providing warmth and sustenance during colder emergencies.
Hard, Packaged Sausages (Like Sopressata and Pepperoni)
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Canned tuna and chicken are essential survival foods, but variety is important, especially in prolonged emergencies. Consider stocking up on hard, packaged sausages like dry-cured salamis such as sopressata, a southern Italian specialty widely available in grocery stores. Unopened, these sausages can last up to six weeks in the pantry, according to USDA meat and poultry hotline manager, Diane Van. They offer a different source of protein and flavor compared to canned meats, enhancing the diversity of your survival food options.
Whole-Grain Bread or Tortillas
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While bread is not a long-term survival food, whole-grain bread or tortillas can be invaluable for the initial days or weeks of an emergency. Depending on storage conditions, bread can last from a few days up to two weeks, especially if refrigerated or frozen when power is available. Even without power, bread and tortillas provide a convenient base for quick sandwiches, wraps, and snacks, offering easily accessible calories and carbohydrates. Tortillas generally have a longer shelf life than bread. Opting for whole-grain or whole-wheat varieties is preferable as they provide more nutrients compared to white bread, adding nutritional value to your immediate survival food supplies.
More Food Advice for an Emergency
Now that you have a comprehensive understanding of what survival foods to keep on hand for emergencies, it’s equally important to know how to manage and prepare them, especially if you’re facing a power outage. Here are some additional considerations to keep in mind to stay prepared and proactive during an emergency situation.
Eating From the Fridge in an Outage
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There are effective methods for storing food in the refrigerator to maximize its freshness. For example, consider using glass food storage containers to help maintain food quality. However, in a power outage, it’s crucial to know what is safe to eat from your refrigerator and what should be discarded.
If refrigerated food has been above 40°F Fahrenheit for more than two hours, it’s not safe to consume. As long as frozen foods still have ice crystals or feel cool to the touch, they are generally safe to eat. “Once food reaches room temperature, bacteria can multiply rapidly, so it’s essential to be extremely cautious about what you consume,” warns Swanson.
To keep foods safe and fresh during a power outage, it is vital to keep the doors of your refrigerator and freezer closed as much as possible. This helps to slow down the thawing process and maintain a lower temperature for longer. Given concerns about nationwide recalls of ground beef due to E. coli, it is especially important not only to store meat at proper temperatures but also to ensure it is cooked thoroughly to eliminate bacteria.
Cooking Without Electricity
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Many people haven’t considered purchasing a backup portable generator unless they live in areas prone to frequent power outages. If you lose electricity, you may still have options for cooking or heating your survival foods. If you have outdoor access, a charcoal grill or a propane stove are viable alternatives for cooking (note that these must be used outdoors due to ventilation requirements).
For indoor emergency cooking, keep a can of Sterno on hand. Sterno provides heat in a can, requiring no electricity and capable of warming up small quantities of food in cookware. It’s a safe and effective solution for heating food indoors when conventional cooking methods are unavailable.
Stocking for Special Needs
When preparing your survival food supplies, it’s crucial to consider the specific needs of your family members. If anyone requires regular medication or if you have young children, remember to stock up on these essential items as well. Ensure you have an extra supply of baby formula and jars of baby food if needed, and maintain a backup stock of all necessary medications to cover potential emergency durations.
Choosing Cans in Flood-Prone Areas
If you live in an area with a high risk of flooding, it’s advisable to purchase your pantry survival foods in cans rather than jars. Cans are less susceptible to contamination from floodwaters compared to jars, which may not have seals as reliably intact after submersion. “It is generally recommended to avoid consuming home-canned or jarred foods that have been exposed to floodwaters because their seals may be compromised,” cautions Andress.
Interestingly, water damage from floods, such as stains on hardwood floors and carpets, can often be removed using common pantry staples like distilled vinegar and mayonnaise. So, even refrigerator condiments might have unexpected post-flood uses beyond food.
The 35 Healthiest Foods to Eat Every Day
