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Keep a stash of healthy foods

February 15, 2009 12:36 am

DO YOU HAVE two weeks' worth of food and water stashed away? Federal authorities are asking everyone to stockpile supplies in case of a flu pandemic or a storm that topples power lines.

According to the U.S. Centers for Disease Control and Prevention, it's not a question of whether we'll have a deadly flu pandemic, but when. Most of us weren't born when the 1918 Spanish influenza epidemic hit, but it killed more people than World War I--20 million to 40 million, according to experts at Stanford University.

Modern medicine is better than it was in the past, but there's still no cure for the flu. So it's still a good idea to stock supplies.

My pantry is small, so I developed a bare-bones menu and shopping list to store the least possible amount of food. This saves money and space. I keep my stash of emergency food in large plastic tubs. That way, if we ever have to evacuate because of a power outage, I can just toss the tubs into the car and go.

Stockpiling food sounds melodramatic, but a few years ago, weathering Hurricane Isabel in Virginia, I was glad I had planned ahead. Our power wasn't out for very long, but just knowing we had everything we needed was a great comfort while the remnants of the storm roared outside.

BUILDING YOUR SUPPLY

I refresh my stash of food every year, either eating the food or donating it to a local food pantry.

To me, the most daunting part of gathering a supply is storing enough water. Plan to have on hand a gallon of water per person per day, advises the Federal Emergency Management Agency. That's because the average person needs to drink a half-gallon per day--more during hot weather, heavy labor or illness. Plus, you want some water left over for washing.

Next, focus on foods that come in single-serving containers, such as soups, or foods that won't spoil after opening, such as crackers. Also consider buying low-sodium foods, because salty foods make you thirsty. If you eat less salt, you won't use as much drinking water.

Soup is a great emergency food. Even better than canned low-sodium soup, I like pouches of dehydrated soup. I've found inexpensive versions of instant soups including Tuscan white bean and the familiar split pea.

Dried instant soups are nice because they take up less space than cans. However, dried soups rehydrate fastest in hot water; so if you have a power outage, you might need to use a camping stove to heat them. If that sounds too complicated, stick to canned soups, which you can eat cold in a pinch.

I also like to buy pouches of chicken, tuna and salmon. Protein bars are another option, if you like them. Peanut butter and unsalted nuts are good sources of protein, too, and satisfy hunger well.

Other ideas:

Consider buying canned beans and canned vegetables. Baked beans can be a real comfort food, as can green beans, corn and the like. Beans are a good source of protein, too.

Dried fruit is more compact than canned fruit. Keep life interesting by stocking a variety of dried fruits: raisins, figs, apricots, plums, cranberries, etc. Single-serving cups of applesauce are nice, too.

Crackers are another staple of the emergency pantry. Unsalted, multigrain soda crackers are familiar and tasty. I also like to keep rye crisps and granola bars handy.

For breakfast, consider granola--it's a hearty cereal that doesn't take up much space because serving sizes are smaller than for puffed cereals. Be sure to stock powdered or canned milk, as well.

BE GOOD TO YOURSELF

I also stock what I consider luxury foods. They may not be totally necessary for health, but they make everything taste better. Condiments such as salt and pepper fall into this category, along with packets of soy sauce, ketchup or hot sauce left over from take-out restaurant meals.

Parmesan cheese, the inexpensive grated kind, makes most canned vegetables taste much better. I also like to stash a dry hummus mix that just requires adding water-- I make only a little at a time, and it tastes great spread on crackers.

If you're a caffeine addict, be sure to pack some instant coffee or tea bags. Honey or sweetener also is nice to have on hand, along with some individually wrapped chocolates or other treats.

AN EMERGENCY MENU

The menu below, although not glamorous, provides about 1,900 calories a day, enough for a sedentary person during an emergency.

Breakfast: 1 cup granola with raisins and nuts; 1 cup milk (3 tablespoons powdered milk plus 1 cup water); 1 teaspoon instant coffee plus 1 cup water; optional sweetener or honey.

Lunch: 6 rye wafer crackers with protein (choose from 6 ounces tuna or chicken or 2 tablespoons peanut butter or almonds); a 14-ounce can of green beans with 2 tablespoons Parmesan cheese; 1/2 cup dried apricots or other dried fruit; water

Supper: 14-ounce can of low-sodium split pea soup; 12 unsalted multi-grain soda crackers; 1/2 cup (single serving) applesauce; water

Optional dessert: ¼ cup candy or nuts.

SHOP AHEAD

Here's a sample shopping list for a two-week food supply for one person (or 31/2 days for a family of four):

3 (12-ounce) boxes of granola with raisins and almonds

1 (12-ounce) container of powdered milk

1 ounce of instant coffee

3 (8.5-ounce) boxes of rye crisp crackers

4 (6-ounce) cans of tuna

4 (6-ounce) cans of chicken

1 (15-ounce) jar of peanut butter

14 cans (14 ounces each) of vegetables such as green beans, carrots, spinach, mushrooms, etc.

1 (10-ounce) package each of dried figs, dried plums, cranberries and apricots

14 cans (14 ounces each) of soup, low-sodium preferred

one 1-pound box of unsalted, multigrain soda crackers

2 8-packs of applesauce cups

14 gallons of water

1 (8-ounce) can of grated Parmesan cheese

optional treats such as candies, gum, nuts or instant hot cocoa packets.

Being prepared for power outages, hurricanes and whatever other emergencies may come your way brings peace of mind.

Jennifer Motl welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.