Pandemic, physical distancing, severe weather, any possible natural disaster, minimum access to roads, and transportation – each of them can keep us away from getting to a supermarket or grocery store, and that could mean limited food supplies for a longer period.

When there is only a limited amount of food to eat, we’d better start planning way better from now on, including preparing the so-called emergency food kit. The good news is, it is actually quite easy to create an emergency food kit and have it ready until the condition starts to get better again.

10 Diet Staples For The Emergency Food Kit

First thing first, let’s learn a bit about the emergency food kit. Simply saying, having an emergency food kit means preparing some items to have in emergency time or crisis. It may include alternatives to nonperishable foods in case there is no power around and stocks of frozen foods that are known to last longer than any other option. By having an emergency food kit, it means we’d better avoid having unhealthy menus, too, like canned goods that contain an excessive amount of fat, calories, salt, added sugars, and preservatives.

According to the Harvard-associated dietitian of Massachusetts General Hospital, Emily Gelsomin, emergency food kit is better to have supplies of versatile ingredients, so that one not only will be able to survive, but also maintain their health. It is also highly suggested to have an emergency food kit that is carefully and mindfully crafted to supply one with good foods along with an unpredictable time or event.

Take the list below, and get ready to stock up your own supplies of 10 healthy diet staples for your next emergency food kit!

  • Vegetables

Aim to collect various items of colorful veggies as well. There are frozen broccoli and spinach, canned carrots, and fresh tomatoes that you may desire.

  • Fruits

Aim to collect different versions of fruits, whether they are frozen or dried in form. You can have frozen berries or peaches, and dried apricots that will do well, too, as snacks.

  • Legumes

Beans are great for your source of proteins, fibers, as well as carbohydrates. Start filling up your kit with some amount of canned beans or beans.

  • Canned meat

Although canned meat is a nice option for your healthy, emergency kit, it’d be better not to fully invest in canned meats nor hams. In fact, choose canned chicken and fish instead.

  • Grains

To substitute rice as the main item of carbohydrate source, it is recommended to have whole grains. This type of grain is also consumable whenever possible, and rich in variations.

  • Nuts and seeds

Nuts and seeds are reliable sources of protein and fiber. Make sure to have them in your kit, probably something like peanut seed butter, and boxes of almonds and walnuts.

  • Milks

Cow’s milk can be frozen and is an ultimately affordable protein source. Get one to two boxes of cow’s milks, or soy and oat one, to support your needs of nutrients.

  • Foods with unsaturated fats

The items categorized as foods with unsaturated fats include anything made from vegetable oils, or anything plant-based. Have olive oils or canola oils, instead of animal-based butter and fats.

  • Soup stock

Include a vegetable or chicken stock with low to no sodium in your emergency kit, so that you are fully prepared when you feel like making a tasty soup or stew with the available ingredients.

  • Seasonings

Finally, complete your kit, too, with seasonings, such as lemon juice, chili and garlic powder, rosemary, oregano, cinnamon, and any other else that you find desirable to your meal experience.