Food Security 101: How to Prepare for Any Emergency

Food Security 101: How to Prepare for Any Emergency

When disaster strikes, fueling your body becomes a critical priority. Executing emergency plans will likely require you to expend more energy than usual, so you’ll need to have a reliable supply of high-calorie, high-protein foods ready to sustain your strength and stamina. Preparing in advance ensures you won’t scramble when SHTF and the power goes out.

Why you should prioritize nutrition

During a crisis, maintaining robust health hinges on supplying your body with the right nutrients. Since emergency supplies are limited, prioritizing high-quality, nutrient-rich foods allows you to maximize efficiency, ensuring greater nutritional impact with fewer servings. [1]

As reported by a study published in the Journal of Pharmacy and Bioallied Sciences, protein-energy malnutrition and deficiencies in micronutrients, particularly vitamins A, B1, B3, and C, iron, and iodine, are very common during prolonged emergencies “due to lack of diversified food items and nonavailability of fresh foods.” [2]

This is why experts recommend stocking up on nutrient-dense whole foods instead of highly processed foods whose nutritional value has been significantly diminished. Foods that are high in certain nutrients can provide lasting energy while supporting optimal physical and mental resilience.

To help you build an emergency stockpile that ensures long-term food security and nutrition, here’s a list of essential nutrients you need to prioritize:

Protein

Protein is considered the most satiating macronutrient because of its effects on appetite. Studies show that high-protein meals stimulate the production of gut hormones that naturally aid digestion while promoting feelings of fullness after eating. [3]

And because protein takes longer and requires more energy to digest than carbohydrates, high-protein foods can keep you feeling satisfied longer. They can also help keep you energized, a definite advantage in emergency situations where anything can happen and everything is uncertain. [4]

Complex carbohydrates

Complex carbohydrates like those found in fruits, legumes, starchy vegetables, and whole grains are a healthier and better source of energy than simple carbs. Unlike the latter, complex carbs are digested more slowly, resulting in a slower release of glucose into the bloodstream. This not only helps you avoid blood sugar spikes but also leaves you feeling full for longer while ensuring a steady supply of energy over a long period of time. [5]

In disaster situations where food is scarce, having an emergency pantry stocked with foods rich in complex carbohydrates can help you keep your stamina up while allowing you to maximize pantry space and prolong your food supply.

B vitamins (B1, B2, B3, B9, and B12)

B vitamins, specifically B1 (thiamine), B2 (riboflavin), and B3 (niacin), are heavily involved in energy metabolism, serving as crucial coenzymes in enzymatic reactions that facilitate energy production. This means that foods high in these essential nutrients can help keep you energized and support optimal physical performance. [6]

Similarly, vitamins B9 (folate) and B12 (cobalamin) can help you maintain healthy energy levels. Vitamin B9 is a necessary player in the conversion of carbohydrates into glucose (cellular energy), while vitamin B12 is needed for extracting energy from dietary proteins and fats. [7] Except for B12, which is primarily sourced from animal products, all B vitamins are present in abundance in plant-based foods like legumes, nuts, seeds, whole grains, vegetables, fruits, and mushrooms.

Iron

Iron is an essential mineral that participates in a wide variety of metabolic processes. A critical component of hemoglobin in red blood cells, iron helps transport oxygen from the lungs to all tissues and organs of the body. [8] A deficiency in iron causes anemia, whose symptoms include extreme fatigue and weakness due to reduced oxygen transport. Iron deficiency also impairs cognitive functions, particularly attention span, intelligence, and sensory perception, and negatively impacts emotions and behavior. [9]

In emergency situations, iron deficiency can reduce your chances of survival considerably, which is why stocking up on iron-rich foods is so important. While animal meat is the go-to source for many, several plant-based foods that last longer in storage can also help you meet your daily iron needs. These include organic nuts, seeds, and legumes. [10]

And if you’re worried about absorption, studies recommend pairing plant-based iron sources with vitamin C-rich foods to increase the bioavailability of non-heme iron. [11]

Magnesium

Like iron, magnesium’s involvement in numerous biochemical processes makes it a top nutrient to prioritize. Magnesium not only helps you maintain bone density, but it also supports many important cellular functions, including protein synthesis and energy production. Mild to moderate magnesium deficiency can cause fatigue, weakness, and lack of appetite, while severe deficiency can cause muscle cramps and seizures. [12]

You can meet your daily magnesium requirements by eating a well-balanced diet consisting of a variety of vegetables, fruits, whole grains, and lean meats. Some protein-rich plant foods like beans, lentils, and nuts, which are more shelf-stable, also contain high amounts of magnesium. [13]

Nutritious Pantry Staples to Stock Up on Before SHTF

Nutrient-dense foods will be hard to come by when SHTF. For preppers without the means to grow their own food garden, stocking up on long-term storable foods is their best option to ensure access to such foods.

The Health Ranger Store wants to make it easy for you to build a reliable food stockpile that provides not only clean nutrition but also stable and long-lasting food security. That’s why we are proud to bring you our large selection of lab-verified, shelf-stable, nutritious foods in storable mega buckets to help you prepare for any emergency.

These certified-organic, plant-based foods are sure to deliver all the essential nutrients you’ll need to stay strong, healthy, and full of energy no matter what situation you find yourself in. They are also non-GMO, non-China, certified Kosher, and lab tested for glyphosate, heavy metals, and microbiology to ensure maximum purity and quality.

Organic Whole Grains
Organic whole grains like brown rice, barley, amaranth, millet, and wheat berries are rich sources of fiber (a type of complex carb), plant protein, and essential vitamins and minerals. They make the perfect filling, energy-giving foods to stockpile for emergencies.


A one-cup serving of cooked long-grain brown rice provides 3.23 g of fiber, 5.54 g of protein, and at least 8.5% of your daily magnesium requirement. [14] Brown rice is also an excellent source of B vitamins. [15]

A one-cup serving of cooked pearled barley delivers 7% of the Daily Value (DV) for protein, 21% of the DV for fiber, and 12% of the DV for iron. It is also a rich source of copper, manganese, and selenium, as well as vitamins B1, B2, B3, B5, B6, and B9. [16]


Amaranth, specifically the seeds of the amaranth plant, is a gluten-free pseudocereal that is widely considered a whole grain. A staple food since ancient times, amaranth grains are an excellent source of iron, calcium, magnesium, and various antioxidants. [17] They are also high in fiber and protein and contain lysine, an amino acid rarely found in other grains. [18]

Another gluten-free whole grain that can keep you feeling full longer, organic millet boasts high amounts of dietary fiber (almost double that in rice) and plant protein, especially essential amino acids like lysine, methionine, and cysteine. Millet also contains healthy unsaturated fats like linoleic acid (omega-6) and oleic acid (omega-9), minerals like calcium, iron, and phosphorus, and vitamins B1, B2, and B3. [19]

Organic wheat berries, also known as whole wheat kernels, refer to the bran, germ, and endosperm of wheat kernels without the husk. A 48 g serving of wheat berries delivers 9 g of protein, 4 g of fiber, and an assortment of vitamins and minerals, including iron, magnesium, manganese, calcium, phosphorus, and vitamins B1, B3, and B6. [20]


Organic beans like adzuki, pinto, and black beans are important sources of protein for vegans and vegetarians. High in soluble fiber and resistant starch, these beans are some of the most filling and versatile foods you can add to your emergency food stockpile. Organic beans also contain antioxidant polyphenols and are excellent sources of potassium, magnesium, iron, zinc, and vitamins B1, B6, B9, E, and K. [21]

Low in fat and naturally gluten-free, organic red lentils provide 14% of the DV for dietary fiber and 12 g of protein per ½-cup serving (cooked). Red lentils also boast high amounts of iron and folate (B9), and decent amounts of manganese, potassium, magnesium, B vitamins, and vitamins E and K. [22][23]

Organic nuts like almonds and cashews make great energizing snacks. High in protein, fiber, and healthy fats, they provide lasting energy and can support healthy digestion. Organic almonds are also an excellent source of magnesium and vitamins B2 and E, and provide good amounts of phosphorus, calcium, antioxidant flavonoids, phenolic acids, and plant sterols. [24][25]
Organic black-eyed peas, or cowpeas, are the ideal filling food to have on hand for emergencies, providing 13 g of protein and 11 g of fiber per one-cup (171 g) serving. A great addition to salads, soups, and hearty stews, black-eyed peas can easily boost your intake of energy-giving B vitamins and minerals like iron, magnesium, zinc, and potassium. As a bonus, organic black-eyed peas are also high in antioxidant polyphenols that can support optimal health and wellness. [26]
Despite their small size, organic seeds are some of the most nutritious and filling foods in the human diet. Versatile and shelf-stable (lasting years when stored properly), organic seeds make the perfect survival foods to rely on during emergencies. Just one tablespoon of organic flaxseed delivers nearly 2 g of protein, almost 3 g of fiber, and an abundance of essential nutrients, such as calcium, iron, magnesium, phosphorus, potassium, selenium, zinc, and vitamins B1, B3, B9, and K. [27]

Meanwhile, organic quinoa, also considered a whole grain, provides 8 g of protein and 5 g of fiber per cup. Naturally gluten-free, organic quinoa is also a complete protein, meaning it contains all nine essential amino acids your body needs. [28] Organic quinoa is also an excellent source of iron, manganese, magnesium, phosphorus, zinc, and vitamins B6, B9, and E. [29]

Prepare for any emergency by stocking up on clean, nutrient-dense foods that provide lasting energy, satiety, and security!

*These statements have not been evaluated by the FDA. This product is not intended to treat, cure, or diagnose any diseases.

References


[1] https://www.realsimple.com
[2] https://journals.lww.com
[3] https://www.sciencedirect.com
[4] https://www.hss.edu
[5] https://www.heart.org
[6] https://www.sciencedirect.com
[7] https://journals.lww.com
[8] https://pmc.ncbi.nlm.nih.gov
[9] https://www.dovepress.com
[10] https://www.healthline.com
[11] https://www.ncbi.nlm.nih.gov
[12] https://www.nm.org
[13] https://ods.od.nih.gov
[14] https://www.health.com
[15] https://www.healthline.com
[16] https://tools.myfooddata.com
[17] https://www.sciencedirect.com
[18] https://www.glnc.org.au
[19] https://www.frontiersin.org
[20] https://www.verywellfit.com
[21] https://www.sciencedirect.com
[22] https://www.lentils.org
[23] https://www.sciencedirect.com
[24] https://www.almonds.org
[25] https://nutritionsource.hsph.harvard.edu
[26] https://www.healthline.com
[27] https://www.urmc.rochester.edu
[28] https://nutritionsource.hsph.harvard.edu
[29] https://www.healthline.com
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