Prepping tips for beginners: Nutritious emergency foods to stock up on

12/11/2024 / By Evangelyn Rodriguez

Prepping for emergencies requires a lot of careful planning, especially when deciding which foods you should stock up on. While making sure you and your family don’t starve to death when SHTF is the ultimate goal, building a survival food stockpile is not as simple as filling your pantry with groceries.

In a survival situation, you’ll need your strength and your wits. But you won’t be able to sustain these by just eating energy bars and junk food. In order to be at your best physically and mentally, you will need to eat nutritious foods – foods that can give you all the nutrients your body needs to stay strong and function properly. (Related: Essential survival fuel: Freeze-dried organic kale packed with nutrients.)

12 Emergency foods to stock up on

When planning your emergency supply, add nutrition to your list of considerations. These survival foods offer not only energy and versatility but also loads of nutritional value: (h/t to Survivopedia.com)

Lentils

Lentils are a rich source of fiber for your gut and protein to give you energy and help you feel full for longer. They also contain potassium and folate, which can help with managing blood pressure, plus iron and thiamine (vitamin B1) which are important nutrients for maintaining healthy energy levels. (Related: 6 Nutritious sources of plant protein for vegans and vegetarians.)

Millet

Millet is a nutritious and filling substitute for white rice. This gluten-free whole grain is packed with antioxidants, fiber and protein — everything your body needs to stay strong and healthy — and more. Millet is also a great source of phosphorus, magnesium, folate, iron and calcium, an important nutrient for strong bones, healthy blood vessels and proper neve and muscle functions.

Quinoa

Quinoa is a healthy alternative to pasta – a survival food staple. Like millet, quinoa is rich in fiber, antioxidants and protein and is an excellent source of the amino acid lysine. Lysine is needed for the production of carnitine, a nutrient that helps convert fatty acids into energy. Quinoa also provides plenty of iron, magnesium, folate and manganese.

Powdered milk

Powdered milk is an excellent addition to your survival food stockpile. Milk is nutritious on its own and is also a versatile culinary ingredient whether in liquid or powder form. But powdered milk is more shelf-stable, able to last for up to 20 years if stored properly. It is also a great source of protein, calcium, magnesium, iron and vitamins B6, B12, C and D (if fortified).

Instant coffee

Coffee is an energizing drink that can boost your alertness and morale, thanks to its high amounts of caffeine. It also provides vitamins B2 and B3, magnesium, potassium and a wealth of powerful antioxidants, making instant coffee, which can last up to two years if unopened, a great survival item to have in your emergency stockpile. For coffee that lasts longer in storage (three to five years), stock up on freeze-dried instant coffee.

Cocoa

Cocoa is another rich source of antioxidants and essential nutrients like potassium, protein, iron, vitamin C and magnesium. Because cocoa also contains caffeine, this versatile superfood can help boost morale and alertness while being a comforting treat in stressful situations. You’ll be happy to know that cocoa powder doesn’t spoil because it contains very little moisture – making it a long-term storable survival food – but it does lose its taste and potency.

Juices

Like milk and coconut water, juices are a great source of electrolytes – electrically charged minerals that help with hydration. They can also provide essential vitamins and help you maintain healthy energy levels. Opt for juices with low pH (acidic) like lemon, cranberry, pomegranates, blueberries and grapefruit as these tend to have a longer shelf life than alkaline ones. Some good options for storage are powdered juices and concentrates in cans, preferably without added sugar.

Nuts and seeds

Nuts and seeds are some of the most nutritious foods in the world. They’re rich in essential nutrients and healthy fats that provide energy and aid in nutrient absorption, and they’re great for snacking on their own or as ingredients for cooking or baking. When stored in a cool, dry place, nuts and seeds in airtight containers can last up to 12 months. (Related: Seeds of life: Keep your food supply alive after SHTF.)

Honey

Honey is a versatile survival item that can be used as a natural sweetener, a natural antibiotic and as a remedy for wounds and some minor ailments. Raw honey also contains small amounts of protein, vitamins, minerals, functional enzymes and antioxidants that can support healthy immune function and good overall health. Because of its low water content and high acidity, raw honey is not prone to spoilage and can last indefinitely when stored properly in a cool, dry place.

Freeze-dried fruits and vegetables

It is universally known that fresh produce don’t last very long in storage, which is why freeze-dried fruits and vegetables are the best options for your emergency stockpile. Freeze-dried foods can last up to 25 years when kept in airtight containers in a cool, dry place away from sunlight. Compared to dehydrated foods, they also retain about 97 percent of their original nutrient content, making freeze-dried foods some of the most nutritious foods you can stock up on.

Vinegar

Although not a fount of nutrition, vinegar (white or apple cider) is an invaluable addition to your food stockpile. Aside from adding flavor to dishes, vinegar can be used to preserve food, make non-toxic DIY cleaning solutions or kill garden weeds. You can also use vinegar to remove rust from metal surfaces and even to neutralize airborne odors. Because it is highly acidic and a product of fermentation, vinegar is self-preserving and has an almost indefinite shelf life.

Herbs and spices

Herbs and spices are essential pantry inclusions because they can add both flavor and nutrition to your meals. Some of the most commonly used herbs and spices in the kitchen like black and chili peppers, garlic, ginger and cinnamon also happen to be high in antioxidants plus certain vitamins and minerals. When storing spices, choose whole spices since they retain their aromatic quality longer than ground ones. Whole spices can last up to five years when stored properly while ground spices last only two.

Similarly, fresh herbs can be stored in glass Mason jars or vacuum sealed bags to prolong their shelf life. When stored this way, they’ll keep for about two years. Alternatively, you can grow herbs and spices (even fruits and vegetables) in your backyard so you can have access to fresh ingredients whenever you need them. (Related: Avoid boring survival food: 18 Best herbs and spices to stock up on.)

Building a survival food stockpile that caters to you and your family’s preferences and specific needs requires careful thought and planning. Remember to only store foods that your family eats and to rotate your supplies so you can consume old items before they go to waste. Most importantly, make a list of simple yet nutritious recipes you and your family love so it will be much easier to fill your survival pantry with items that you need.

Visit FoodSupply.news for more tips on how to stock the right foods for an emergency.

Watch the following video to learn about high-value survival foods.

This video is from the Yeswise with Jon David Miller channel on Brighteon.com.