Preparing for emergencies, whether natural disasters or unforeseen crises, requires more than just a plan—it demands a well-stocked pantry filled with the Best Survival Foods. In times of uncertainty, your diet shifts dramatically from everyday meals to sustenance focused on energy and resilience. Just as an emergency fund differs from a regular savings account, emergency food supplies serve a distinct purpose: to fuel your body when you need it most. During emergencies, you’ll likely exert more energy than usual, making high-energy, high-protein foods essential. Knowing what to have on hand—both in advance and as a storm approaches—is crucial for weathering any crisis, ensuring you’re not left wondering what to eat when the unexpected happens.
Why Prioritize Nutrition in Emergency Situations?
In any emergency, maintaining your health is paramount, but it becomes especially critical during disease-related crises, such as the 2020 coronavirus pandemic. Nutritious foods are vital for supporting your immune system and overall well-being when healthcare systems might be strained and access to regular food supplies is disrupted. With limited resources in your emergency preparedness kit, prioritizing high-quality, nutrient-dense foods becomes even more important. Consuming fewer, but more nutritious, items is key to sustaining health and energy.
According to Barry Swanson, professor emeritus of food science at Washington State University, “In a disaster or an emergency, you want those calories. You want some nutrients and some fiber—something to keep your diet normal.” This highlights the need for a balanced approach to emergency food, focusing not just on calories but also on essential nutrients.
Elizabeth Andress, professor emerita and extension food safety specialist at the University of Georgia, adds, “In an emergency, generally you tend to think of meeting more basic needs than preferences and flavors. But if you plan right, you can have a great variety of foods and nutrients.” With careful planning, your emergency food stockpile can be both practical and palatable, ensuring you receive the variety and nutrition needed to stay healthy and strong during challenging times.
Essential Emergency Foods to Keep in Your Pantry
A well-prepared pantry is the cornerstone of any emergency food plan. Stocking up on non-perishable foods, or those with extended shelf lives, allows you to build a reserve that can last for prolonged periods, regardless of seasonal emergencies like hurricane or tornado seasons. Creating a detailed inventory of your stockpile and regularly checking expiration dates—every six to twelve months—is crucial for maintaining freshness and ensuring your supplies are ready when needed. And remember, a can opener (manual or electric) is an indispensable tool; your food stockpile is useless if you can’t access it.
Peanut Butter
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Alt text: Creamy peanut butter in a glass jar with scattered peanuts, showcasing a high-protein emergency food source.
Peanut butter is an excellent survival food, offering a dense source of energy thanks to its healthy fats and protein content. Unless specified on the jar, most peanut butters do not require refrigeration after opening, making them incredibly convenient for emergency situations.
For stocking up, consider purchasing multi-packs like Teddie All Natural Super Chunky peanut butter. This option is often cost-effective and caters to various dietary needs, being all-natural, gluten-free, and vegan-friendly. Its versatility and nutritional profile make peanut butter a top choice for emergency food supplies.
Whole-Wheat Crackers
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Alt text: Crisp whole-wheat crackers stacked neatly, representing a fiber-rich and versatile survival food option.
Crackers serve as a valuable substitute for bread, perfect for quick sandwiches or as a side to other emergency foods. Whole-wheat or whole-grain crackers, while having a slightly shorter shelf life due to their higher fat content, offer increased fiber, which is beneficial for satiety when food may be rationed. Always check expiration dates and consider vacuum-packing crackers to extend their freshness.
Family-sized packs of Triscuits Hint of Sea Salt or Wheat Thins 100% Whole Grain are practical choices. These toasted crackers provide a slightly healthier option without high-fructose corn syrup, adding nutritional value to your emergency stockpile.
Nuts and Trail Mixes
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Alt text: Assortment of nuts and trail mixes in bowls, illustrating high-energy and convenient snack options for survival.
Nuts and trail mixes are indispensable high-energy survival foods. They are nutrient-dense, portable, and require no preparation, making them ideal for snacking during emergencies. Opt for vacuum-packed containers to prevent oxidation and maintain freshness.
When choosing nuts and trail mixes, prioritize those with a good balance of nuts, seeds, and dried fruits, avoiding mixes overly laden with sugary candies. This ensures you’re getting sustained energy and nutritional benefits.
Cereal
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Alt text: Selection of individually packaged multigrain cereals, emphasizing convenience and extended shelf life for emergency food supplies.
For emergency preparedness, choose multigrain cereals that are individually packaged. This packaging prevents them from becoming stale after opening, ensuring freshness over time. Select cereals with minimal added sugars and high fiber content to promote fullness and sustained energy.
Consider cereals that are fortified with vitamins and minerals to enhance their nutritional value in an emergency diet. Quick-cooking oats or whole-grain flakes are excellent choices for a nutritious and easy-to-prepare meal.
Granola Bars and Power Bars
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Alt text: Assorted granola and power bars, highlighting portable and carbohydrate-rich snacks for emergency situations.
Granola bars and power bars are healthy, filling, and portable snacks that typically remain fresh for at least six months, often longer. They are an excellent source of carbohydrates, providing quick energy. Elizabeth Andress notes, “You can get more energy from carbohydrates without [eating] tons of food,” underscoring their efficiency as an energy source.
Nature Valley’s Variety Pack offers a good option with individually wrapped bars in flavors like peanut butter, oats ‘n dark chocolate, and oats ‘n honey. With a significant amount of whole grain per serving, these bars are effective for keeping hunger at bay. Alternatively, homemade granola bars can be prepared and stored, offering a customizable and potentially more cost-effective option.
Dried Fruits (Like Apricots and Raisins)
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Alt text: Colorful array of dried fruits, such as apricots and raisins, showcasing nutrient-dense and long-lasting snack options.
Dried fruits are excellent substitutes for fresh fruit, providing essential potassium and dietary fiber. Barry Swanson points out, “Dried fruits provide you with a significant amount of nutrients and calories.” They are concentrated sources of energy and nutrients in a compact form.
Crispy Fruit variety boxes, featuring freeze-dried packs of fruits like apples, pears, and tangerines, offer a nutritious choice. These packs often contain just pure fruit, without added preservatives, sweeteners, or additives, making them a healthy addition to your emergency food supply.
Canned Tuna, Salmon, Chicken, or Turkey
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Alt text: Grouping of canned tuna, salmon, chicken, and turkey, representing protein-rich and shelf-stable emergency food sources.
Canned meats like tuna, salmon, chicken, and turkey are pantry staples with a long shelf life, generally lasting at least two years. They are crucial for providing essential protein in an emergency diet. Vacuum-packed pouches are also available, though they have a shorter shelf life, around six months, according to Diane Van, manager of the USDA meat and poultry hotline. Vacuum-sealed packs can be convenient if you lack a can opener.
Safe Catch Elite Wild Tuna is a notable option, known for having the lowest mercury count among brands, making it a safer choice, particularly for children and pregnant women. Stocking a variety of canned meats ensures a good source of protein is always available.
Canned Vegetables (Like Green Beans, Carrots, and Peas)
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Alt text: Assortment of canned green beans, carrots, and peas, highlighting essential nutrients and long shelf life for emergency food supplies.
Canned vegetables are excellent for providing essential nutrients when fresh produce is unavailable. They are a valuable addition to any hurricane food or natural disaster preparedness plan. Canned varieties can supply vital vitamins and minerals needed to maintain health during emergencies.
Libby’s mixed vegetable cans offer a convenient way to obtain a variety of vegetables in one can, including peas, carrots, corn, lima beans, and green beans. This mix provides a more balanced nutritional profile straight from the can, simplifying meal preparation in emergencies.
Canned Beans
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Alt text: Display of canned chickpeas, black beans, and white beans, showcasing protein and fiber-rich survival food options.
Canned beans, such as chickpeas, black beans, and white beans, are excellent sources of protein, fiber, potassium, and iron. They can be eaten directly from the can, requiring no cooking or heating, which is particularly useful if cooking facilities are unavailable.
Beans are versatile and can be added to soups, stews, or eaten as a side dish. Their high protein and fiber content contribute to satiety and sustained energy, making them a valuable component of emergency food supplies.
Canned Soups and Chili
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Alt text: Arrangement of canned soups and chili, highlighting ready-to-eat and nutrient-varied meal options for emergencies.
Canned soups and chili are convenient and nutritious options that can be consumed directly from the can. They offer a variety of nutrients and can be a comforting and warm meal, especially in stressful situations. Look for low-sodium options and those containing beans for added protein and fiber.
Soups and chili can provide a balanced meal, combining vegetables, proteins, and carbohydrates in one can. This simplifies meal planning and ensures a range of nutrients are available in your emergency food stockpile.
Dry Pasta and Pasta Sauces
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Alt text: Display of dry pasta and various jars of pasta sauce, representing filling and long-lasting meal components for survival.
Dry pasta is a filling and versatile staple, and when paired with jarred pasta sauce, it creates a simple and satisfying meal. Dry pasta and jarred sauce have long shelf lives, lasting for months in pantry storage. For those with dietary restrictions, gluten-free pasta or pasta made from alternatives like chickpeas are available.
Pasta is a carbohydrate-rich food that provides sustained energy. Combined with pasta sauce, which can provide vegetables and flavor, it forms a basic yet nourishing meal, suitable for emergency situations where cooking may be limited but possible.
Quinoa or Brown Rice
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Alt text: Containers of quinoa and brown rice grains, highlighting nutrient-dense and easily stored whole grains for survival food.
Quinoa and brown rice are nutrient-dense whole grains, providing fiber, protein, and complex carbohydrates. They are easy to store and have a long shelf life, lasting for years in the pantry. Combined with canned vegetables, they can form a hearty and nutritious meal.
These whole grains are excellent sources of sustained energy and essential nutrients. They are versatile and can be prepared in various ways, making them a valuable addition to your emergency food supply, especially when cooking is feasible.
Bottled Water
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Alt text: Stacks of bottled water cases, emphasizing the importance of hydration in emergency preparedness.
Hydration is paramount in any emergency. Stock at least a three-day supply of water, aiming for at least one gallon per person per day. Elizabeth Andress advises, “A normally active person [should drink at least a half gallon of water] each day. The other half gallon is for adding to food and washing.”
Consider purchasing water with added minerals and electrolytes, such as Essentia bottled water. Electrolytes aid in hydration and can improve taste, making it more appealing to drink sufficient quantities.
Sports Drinks (Like Gatorade or Powerade)
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Alt text: Assortment of sports drink bottles, highlighting electrolyte and carbohydrate sources for hydration and energy replenishment in emergencies.
Sports drinks like Gatorade or Powerade are beneficial for replenishing fluids and electrolytes, particularly when water is scarce or during periods of high physical exertion. They also provide carbohydrates for energy. Choose options with minimal additives like excessive sugar or artificial sweeteners.
Organic electrolyte-enhanced drinks, such as Nooma, made with coconut water and natural sea salt, are healthier alternatives. These drinks provide electrolytes naturally and can be a better choice for hydration and electrolyte balance during emergencies.
Powdered Milk
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Alt text: Resealable container of powdered milk, emphasizing a shelf-stable dairy alternative rich in calcium and vitamin D for survival.
Powdered milk is an excellent substitute for fresh milk, which requires refrigeration. It provides calcium and vitamin D and can be stored for extended periods. Choose organic, resealable options like NOW Foods powdered milk, which is flash-pasteurized for better flavor and can last several months after opening if stored correctly.
Powdered milk can be reconstituted with water to provide a source of dairy nutrition. It can be used in cereals, coffee, or cooking, adding versatility to your emergency food supplies.
Sugar, Salt, and Pepper
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Alt text: Basic seasonings of sugar, salt, and pepper in containers, highlighting essential flavor enhancers for emergency food preparation.
Basic seasonings like sugar, salt, and pepper are essential for improving the flavor of both fresh and packaged foods, especially if you have access to a propane or charcoal stove for cooking. Properly stored flour can also last up to two years if vacuum-sealed, and coffee or tea bags can be stored for multiple uses beyond brewing.
These seasonings can significantly enhance the palatability of emergency meals. Coffee and tea bags offer additional benefits, such as soothing minor cuts and burns or reducing swelling, adding to their utility in emergency kits.
Multivitamins
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Alt text: Bottle of fruity gummy multivitamins, emphasizing a palatable supplement for nutrient replacement during emergencies.
Multivitamins help supplement your diet, replacing nutrients that might be missing from your emergency food intake compared to your normal diet. Consider palatable options like SmartyPants fruity gummy multivitamins, which provide a complete day’s worth of vitamins, including omega 3s and folate.
Multivitamins are crucial for ensuring you receive a broad spectrum of nutrients, especially when dietary variety is limited during emergencies. Choosing gummy forms can make them more appealing and easier to take, particularly for children.
What Fresh Foods to Buy Right Before an Emergency
When a storm or emergency is forecasted, there’s still time to supplement your pantry with fresh produce and other items that have shorter shelf lives. These foods can provide a welcome fresh alternative to shelf-stable goods and will typically last at least a week, offering nutritional variety in the initial phase of an emergency. Exploring methods to extend the freshness of items like bagged salad can also be beneficial.
Visiting local farmers’ markets, if open, can provide fresher produce compared to supermarkets, extending the lifespan of your fruits and vegetables by a few days.
Apples
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Alt text: Fresh apples in a woven basket, showcasing a long-lasting fruit option for pre-emergency stocking.
Apples can last up to three months when stored in a cool, dry place, away from fruits like bananas that hasten ripening. Refrigerating apples, if possible, will further extend their shelf life.
Apples are a good source of fiber and vitamins, offering a refreshing and nutritious snack. Their long storage life makes them an excellent choice for pre-emergency purchases.
Citrus Fruits (Like Oranges and Grapefruits)
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Alt text: Citrus fruits including oranges and grapefruits, highlighting vitamin C rich and hydrating options for pre-emergency food.
Citrus fruits like oranges and grapefruits, due to their high acid content and sturdy skins, can last up to two weeks without refrigeration, particularly if purchased slightly unripe. They are rich in vitamin C and contribute to hydration.
Citrus fruits offer essential vitamins and fluids, making them valuable for maintaining health during emergencies. Their relatively long shelf life at room temperature adds to their convenience.
Avocados
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Alt text: Firm, unripe avocados on a kitchen counter, demonstrating a healthy fat source that can last a week unrefrigerated.
Unripe, firm avocados will last at least a week outside the refrigerator. They can be eaten plain or used to make quick guacamole with other available vegetables and seasonings.
Avocados are an excellent source of healthy fats and nutrients. Their versatility and relatively long unrefrigerated shelf life make them a good addition to pre-emergency food supplies.
Tomatoes
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Alt text: Green, unripe tomatoes still on the vine, illustrating a versatile vegetable that can last several days at room temperature.
Unripe tomatoes will last several days at room temperature. They are versatile and can be eaten raw or used in simple recipes like pasta sauces or omelets.
Tomatoes provide vitamins and antioxidants and can add flavor and nutrition to emergency meals. Purchasing unripe tomatoes extends their usability during an emergency.
Potatoes, Sweet Potatoes, and Yams
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Alt text: Bin filled with potatoes, sweet potatoes, and yams, showcasing root vegetables that are good keepers and tasty side dishes.
Root vegetables like potatoes, sweet potatoes, and yams are good keepers and make tasty side dishes if a stove is available. Stored in a cool, dark place, potatoes can last about a month.
These root vegetables are nutritious and filling. If cooking is possible, they provide a hearty and satisfying component to emergency meals.
Cucumbers and Summer Squash
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Alt text: Fresh cucumbers and summer squash on display, illustrating raw-eatable vegetables that can last a few days unrefrigerated.
Cucumbers and summer squash, along with similar vegetables, will last a few days without refrigeration and can be eaten raw. They can be chopped into salads or eaten as a side dish with protein.
These vegetables offer hydration and nutrients and can be eaten without cooking, providing immediate food options in emergencies.
Winter Squash
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Alt text: Variety of winter squashes, including acorn squash, highlighting long-keeping vegetables for emergencies where cooking is possible.
Winter squashes like acorn squash can keep for a few months, although most are inedible uncooked. If cooking is possible during an emergency, stocking up on winter squash is beneficial.
Winter squash provides substantial nutrition and can be stored for extended periods. If cooking resources are available, they offer a hearty and nutritious meal option.
Hard, Packaged Sausages (Like Sopressata and Pepperoni)
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Alt text: Hard sausages like sopressata and pepperoni, showcasing dry-cured meats that can last weeks unrefrigerated as emergency food.
Dry-cured salamis like sopressata and pepperoni can be stored unopened for up to six weeks in the pantry, according to Diane Van. They offer a protein alternative to canned meats.
These sausages provide a source of protein and fat and can be stored without refrigeration for a considerable time, making them a valuable addition to emergency food supplies.
Whole-Grain Bread or Tortillas
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Alt text: Whole-grain bread and tortillas, illustrating short-term carbohydrate sources for sandwiches and wraps in emergencies.
Whole-grain bread or tortillas can last from a few days to two weeks, depending on storage conditions. Refrigeration or freezing extends their life. Even without power, they provide a base for quick sandwiches, wraps, and snacks during the initial days of an emergency. Tortillas generally last longer than bread. Whole-grain options are preferable for their higher nutrient content.
Bread and tortillas offer a convenient and versatile carbohydrate source. Whole-grain versions provide added nutritional benefits, making them a better choice for emergency food supplies.
More Essential Food Advice for Emergencies
Beyond stocking the right foods, knowing how to manage and prepare them during an emergency is crucial, especially when utilities are disrupted.
Managing Food from the Refrigerator During a Power Outage
Knowing how to handle refrigerator food during a power outage is essential for food safety. While proper refrigerator storage helps maintain freshness, power outages pose risks. If food temperatures exceed 40°F for more than two hours, it’s unsafe to consume. Frozen foods are safe as long as they contain ice crystals or are cold to the touch. Barry Swanson advises, “Once it gets to be room temperature, bacteria form pretty quickly, and you want to be very careful about what you’re eating.”
To maximize food safety during a power outage, keep refrigerator and freezer doors closed to slow thawing. Given concerns about bacteria like E. coli in meats, ensuring proper temperature and thorough cooking becomes even more critical.
Cooking Without Electricity
Having alternative cooking methods is vital during power outages. While most people may not own a portable generator, unless they live in outage-prone areas, alternatives exist. For outdoor cooking, charcoal grills or propane stoves are viable options, but they must never be used indoors due to ventilation risks.
For indoor heating of small food amounts, Sterno cans are useful. These provide heat without electricity and can warm food in cookware.
Stocking for Special Needs
Consider family members’ special needs when stocking emergency supplies. This includes regular medications, baby formula, baby food, or other specific dietary requirements. Maintaining a backup supply of essential items is crucial.
Choosing Cans in Flood-Prone Areas
In flood-prone regions, canned pantry items are preferable to jars. Cans are less susceptible to contamination from floodwaters. Elizabeth Andress recommends avoiding home-canned or jarred foods exposed to floodwaters due to potential seal compromise.
Interestingly, even water damage from floods, like stains on floors and carpets, can often be addressed using pantry staples such as distilled vinegar and mayonnaise.
By preparing thoughtfully and stocking the best survival foods, you can face emergencies with confidence, ensuring nutritional needs are met and health is maintained for yourself and your family.
