Buzz
Why should you prepare your pantry with emergency food supplies ahead of a potential disaster? Nourishing yourself during a crisis requires a different approach than your typical daily meals. (It's like how an emergency fund works differently than a regular savings account.)
In the event you need to activate your emergency plan, you'll likely be burning more energy than usual, which means it's important to have high-energy, protein-rich foods. Here's a list of essential items to stock up on beforehand, as well as what to grab just before a disaster strikes so you won’t be left scrambling when the power goes out.
Why Proper Nutrition Matters During an Emergency
If the emergency involves a health crisis (like the 2020 coronavirus pandemic), maintaining a nutritious diet becomes even more critical to stay healthy. Since your emergency kit will likely be limited, focusing on higher-quality foods in smaller quantities is key.
"During a disaster or emergency, those calories are essential," says Barry Swanson, professor emeritus of food science at Washington State University. "You need nutrients and fiber—something to maintain balance in your diet."
"In an emergency, the focus generally shifts to fulfilling basic needs rather than personal tastes and flavors," explains Elizabeth Andress, professor emerita and extension food safety specialist at the University of Georgia. "But with proper planning, you can enjoy a wide variety of foods and nutrients." Both Andress and Swanson offer advice on which perishables and non-perishables to include in your emergency food supply.
Essential Emergency Foods to Have in Your Pantry
There are several non-perishable (or nearly non-perishable) foods with long shelf lives that you can store for extended periods, even outside of hurricane or tornado seasons. Keep an updated list of your stockpile and check expiration dates every six to twelve months to ensure freshness. And remember, a can opener (or electric can opener) is a must—having food is pointless if you can't open it.
Peanut Butter
Peanut butter is a fantastic energy booster, packed with healthy fats and protein. Unless the label states otherwise, you don't need to refrigerate it after opening.
For the best value, opt for a three-pack of Teddie All Natural Super Chunky peanut butter, which comes in 16-ounce jars. This all-natural, gluten-free, and vegan-friendly peanut butter caters to various dietary needs and is a budget-friendly option.
Whole-Wheat Crackers
Crackers serve as a great alternative to bread and are perfect for making sandwiches. While whole-wheat or whole-grain crackers have a shorter shelf life due to their higher fat content (be sure to check expiration dates), the added fiber is particularly satisfying when you're hungry. Consider vacuum-sealing your crackers to keep them fresh longer.
For added value, buy a family-size pack of Hint of Sea Salt Triscuits or 100% whole-grain Wheat Thins. These toasted crackers offer a healthier option, made without high-fructose corn syrup.
Nuts and Trail Mixes
Stock up on these nutrient-dense snacks—they're not only healthy but also convenient to munch on during hurricanes, tornadoes, or other emergencies. Look for vacuum-sealed containers to preserve freshness and prevent oxidation of the nuts.
Cereal
Opt for multigrain cereals that come individually wrapped to avoid them becoming stale once opened. Choose cereals with low added sugars and high fiber to keep you feeling fuller for a longer time.
Granola Bars and Power Bars
These nutritious and satisfying snacks are portable and can last for at least six months. They're also a great source of carbohydrates. "You can get more energy from carbohydrates without [eating] tons of food," explains Andress.
Nature Valley's Variety Pack offers 12 individually wrapped bars in peanut butter, oats 'n dark chocolate, and oats 'n honey flavors. With 16 grams of whole grains per serving, these bars are sure to keep everyone full. Alternatively, you can prepare and store your own granola—one of the many tasty ways to enjoy oats.
Dried Fruits (Like Apricots and Raisins)
When fresh fruit isn't available, these nutritious snacks provide potassium and dietary fiber. "Dried fruits deliver a significant amount of nutrients and calories," says Swanson.
For optimal nutritional value, try a variety box of Crispy Fruit. It contains freeze-dried packs of apples, Asian pears, and tangerines—pure fruit with no preservatives, sweeteners, or additives.
Canned Tuna, Salmon, Chicken, or Turkey
Canned meats generally last for at least two years in your pantry, providing a valuable source of protein. Vacuum-sealed pouches have a shorter shelf life, but they can last a minimum of six months, according to Diane Van, manager of the USDA meat and poultry hotline.
Additionally, vacuum-sealed packs can be a lifesaver if you don’t have a can opener on hand. For your pantry, consider a 12-pack of Safe Catch Elite Wild Tuna, which boasts the lowest mercury levels of any brand, making it a safer option for children and even pregnant women.
Canned Vegetables (Like Green Beans, Carrots, and Peas)
When fresh vegetables aren’t available, canned varieties are an excellent alternative, offering essential nutrients, making them an ideal food for emergencies. For maximum health benefits, order a case of mixed vegetable cans from Libby’s. Each can contains peas, carrots, corn, lima beans, and green beans, providing a well-rounded meal straight from the can.
Canned Beans
Canned beans, such as chickpeas, black beans, and white beans, are a great source of protein, along with fiber, potassium, and iron. They’re also convenient since you can eat them straight from the can if you don't have the means to cook or heat them.
Canned Soups and Chili
Soups and chili are also ready to eat right out of the can and offer a range of nutrients. Opt for low-sodium varieties and those with beans for an added protein boost.
Dry Pasta and Pasta Sauces
Pasta is a satisfying meal, and dry pasta with jarred sauce can remain good in your pantry for months. If anyone in your household has dietary restrictions, look for gluten-free pasta or alternatives like chickpea pasta.
Quinoa or Brown Rice
Quinoa and brown rice are whole grains packed with nutrients such as fiber, protein, and complex carbohydrates. They are also easy to store and have a long shelf life. Paired with the canned vegetables on this list, you can easily prepare a filling dish. And, because they last for years, you won’t have to worry about them spoiling.
Bottled Water
Staying hydrated is crucial, so aim to stock at least a three-day supply of water—one gallon per person per day. "An active person should drink at least a half gallon of water each day," says Andress. "The other half gallon is for use in food preparation and cleaning."
To keep everyone properly hydrated, consider purchasing a case of water that has essential minerals added. Essentia’s bottled water contains electrolytes that help with hydration and enhance the flavor.
Sports Drinks (Like Gatorade or Powerade)
Sports drinks, with their electrolytes and carbohydrates, can help you stay hydrated and restore fluids when water isn’t available. Just be cautious of drinks loaded with additives like sugar or artificial sweeteners. Opt for drinks like Nooma, which is made with coconut water and natural sea salt, offering an organic electrolyte boost in four refreshing flavors.
Powdered Milk
Since most dairy products require refrigeration, powdered milk is a great alternative, providing a good source of calcium and vitamin D when fresh milk isn’t available. Choose an organic, resealable option like NOW Foods' product, which is flash-pasteurized for a superior taste and can be stored for several months in a cool, dry place once opened.
Sugar, Salt, and Pepper
If you have access to a propane or charcoal stove, cooking becomes an option. A basic stock of seasonings and sweeteners can elevate the taste of both fresh and packaged food. Stored flour, when vacuum-sealed, can last up to two years, so it may be wise to keep a small supply in case. Additionally, if you can boil water, make sure to have a stash of coffee or tea bags, which have uses beyond just brewing, such as soothing minor burns and cuts, or even reducing swelling when you're injured or sick.
Multivitamins
Supplements can help fill in the gaps for nutrients missing from your emergency diet. But why settle for bland vitamins when you can enjoy something tasty? Choose SmartyPants’ fruity gummy vitamins, which provide all the essential nutrients for the day, including omega-3s and folate for comprehensive coverage.
What to Buy Right Before an Emergency
If you receive enough notice before a storm hits, you can still head to the market to grab more hurricane-friendly foods: fresh produce and other items with shorter shelf lives. These foods will stay fresh for about a week and provide a fresh alternative to all the packaged options. You can even find tips for keeping bagged salad fresh for a longer period.
Be sure to stop by your local farmers' market if it's open—produce from these markets is often fresher than what you'll find at a typical grocery store, and this can extend the life of your fruits and vegetables by a few extra days.
Apples
Apples can remain fresh for up to three months when kept in a cool, dry place, away from more perishable fruits like bananas, which can accelerate ripening. If your fridge is still functional, keeping apples in there can extend their shelf life even further.
Citrus Fruits (Like Oranges and Grapefruits)
Due to their high acidity and tough skins, citrus fruits can survive for up to two weeks without needing refrigeration, especially if they are purchased while still slightly unripe. Oranges and grapefruits are packed with vitamin C and help keep you hydrated.
Avocados
If you select an avocado that is firm and unripe, it will stay fresh outside of the fridge for at least a week. You can enjoy it as a breakfast side, or mash it to create a quick guacamole using other vegetables and seasonings from your pantry.
Tomatoes
When bought unripe, tomatoes can last several days at room temperature. They’re an excellent emergency food because they can be eaten raw or used in a variety of simple recipes, from pasta sauces to omelettes.
Potatoes, Sweet Potatoes, and Yams
Root vegetables, like potatoes, sweet potatoes, and yams, are excellent staples if you have access to a stove. When stored in a cool, dark place, potatoes can last for around a month.
Cucumbers and Summer Squash
Cucumbers, summer squash, and similar veggies can last several days at room temperature and can be eaten raw. You can slice them for a salad or pair them with a protein-based dish as a refreshing side.
Winter Squash
Winter squashes like acorn squash may not be edible when raw, but they can last for months if stored properly. If you're able to cook during an emergency, stocking up on these could be a great move.
Hard, Packaged Sausages (Like Sopressata and Pepperoni)
Canned tuna and chicken aren't your only options. Consider stocking up on dry-cured sausages like sopressata, a popular southern Italian salami. Unopened, these sausages can stay fresh in your pantry for up to six weeks, according to Van.
Whole-Grain Bread or Tortillas
While bread may not stay fresh indefinitely, it can last anywhere from a few days to two weeks, depending on storage. If you have refrigeration, storing it there will extend its life. Even without power, bread offers an easy option for sandwiches or snacks. Tortillas tend to last longer than regular bread. Whole-grain or whole-wheat varieties are the best choice, providing more nutrients than their white bread counterparts.
More Food Advice for an Emergency
Now that you're aware of which foods to stock for an emergency, it's equally important to know how to prepare them, especially in the absence of power. Consider these additional tips to stay prepared for any situation (or storm).
Eating From the Fridge in an Outage
There are several strategies to help keep your fridge food fresh for as long as possible. For example, glass food storage containers can be a great option. But what if the power goes out? How do you determine what’s still safe to consume from the fridge?
If your food has been above 40°F for more than two hours, it’s best to discard it. As long as frozen items still have ice crystals or feel cool to the touch, they remain safe. "Bacteria can multiply quickly once food reaches room temperature, so be cautious about what you eat," advises Swanson.
To keep foods fresh and safe during a power outage, avoid opening the refrigerator and freezer doors. This will help slow the thawing process. With the recent nationwide recalls of ground beef due to E. coli risks, it’s crucial to not only maintain proper temperatures for meat but also to cook it thoroughly to eliminate any harmful bacteria.
Cooking Without Electricity
Most people don't think about investing in a backup portable generator unless they live in an area prone to frequent power outages. However, even without electricity, cooking or reheating food is still possible. If you have outdoor space, a propane stove or charcoal grill are good options (but these should never be used indoors due to poor ventilation).
If you're stuck inside, having a can of Sterno on hand can be a lifesaver. This portable heating source doesn’t require electricity and can easily warm up small portions of food when used with cookware.
Stocking for Special Needs
If your family has special requirements, such as regular medication or caring for a young child, be sure to have extra supplies of those critical items. Stock up on baby formula, jars of baby food, or a backup of your necessary medications to ensure you're prepared for any emergency.
Choosing Cans in Flood-Prone Areas
For those living in flood-prone areas, it’s wise to buy pantry items in cans, as they’re less likely to be affected by floodwaters compared to jars. "It’s advised to avoid consuming home-canned or jarred goods exposed to flood waters, as the seals may no longer be fully secure," explains Andress.
If flood damage leaves stains on hardwood floors or carpets, you can remove them using common pantry staples like distilled vinegar and mayonnaise. So don’t be too quick to throw out that condiment in the fridge just yet.
