Natural disasters can strike without warning, but if you don't know how to stock your pantry with nonperishable foods, don't worry. It's much easier than you think.
How do I prepare for an emergency?
Many things we rely on every day might not work during an emergency. You might not have a phone, or there might be a water or power outage that prevents you from cooking your food as usual. You may have to eat cold foods or foods that don't require refrigeration until the emergency is over.
How long does food last in the refrigerator?
Food in your refrigerator will stay fresh for up to 12 hours, and in the freezer for one to two days (48 hours), as long as you only open them when preparing meals. It’s best to eat the food from the refrigerator and freezer first, before the food that doesn’t need to be refrigerated.
Here are some important nutritional tips for emergencies:
- Fresh fruits and vegetables have a shelf life of about 3–5 days without refrigeration. Those with thick skins, such as pears and apples, can even last a few extra days.
- Food can last up to 7 days without any refrigeration.
How do I prepare nutritionally balanced meals during an emergency? Include the following suggested foods.
Breakfast
- Fruit (canned in its own juice or water, individually packaged or in pouches), 100% juice
- Cookie, bread, or cereal (hot or ready-to-eat)
- Protein-rich foods (canned chicken or turkey packed in water; nut butters)
- Milk or Plant-Based Beverage: UHT, ESL (Extended Shelf Life), or powdered
- Instant coffee, tea, or cocoa powder
- Water
Lunch or dinner
- Protein-rich foods (quinoa, beans, lentils, chickpeas, textured soy protein, chicken, turkey, canned fish)
• Side dishes, rice, potatoes, flatbreads, or bread
- Canned vegetables
- Fruit (canned, individually packaged, or in pouches), 100% juice, or dried fruit
- Milk or Plant-Based Beverage: UHT, ESL (Extended Shelf Life), or powdered
- Water
Afternoon Snack
- Fruit (canned, individually packaged, or in pouches), 100% juice, or dried fruit
- Cereal cookie or bar (ready-to-eat packaged items)
- Cheese spread, peanut butter, nuts, seeds
- Popcorn
- Puree or jellies
- Water
To prepare and serve these meals, you'll need the following equipment:
- Gas stove
- Handheld can opener
- Pots and pans
- Cooking and Serving Utensils
- Disposable plates, cups, and cutlery
Suggested shopping list:
Grains and Starchy Foods
| Hot cereals (e.g., oatmeal, Farina, Maicena) |
| Ready-to-serve cereal |
| Staple foods (e.g., potatoes, yautía, taro, yams, sweet potatoes) |
| Rice |
| Whole-wheat pasta (e.g., elbow macaroni, spaghetti) |
| Whole-wheat bread |
| Corn or wheat tortillas |
| Cookies |
| Granola |
| Instant Mashed Potatoes |
Proteins
| Legumes or beans (e.g., red, pink, black, lentils, peas, chickpeas) |
| Nuts and seeds (e.g., almonds, peanuts, sunflower seeds) |
| Textured soy |
| Canned tuna or sardines |
| Canned chicken or turkey packed in water |
| Canned salmon |
Fruits
| Fresh produce (e.g., Chinese cabbage, apples, pears, bananas) |
| Fruit purees or jellies |
| Dried fruits (e.g., raisins, prunes) |
| Coco |
| 100% Juices (e.g., apple, grape, Chinese) |
Vegetables
| Fresh produce (e.g., onions, carrots, corn, tomatoes, avocados, eggplant, squash) |
| Canned goods (tomato sauce, olives, corn, peas, green beans, pigeon peas, mixed vegetables) |
| Dried fruits (e.g., raisins, prunes) |
Dairy Products, Plant-Based Beverages, and Miscellaneous Items
| Milk (UHT, Evaporated, ESL—Extended Shelf Life) |
| Plant-based beverage powder |
| Instant coffee |
| Coconut Water |
The author is a nutritionist at Centro Ararat. You can follow her on social media
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