17 Healthy Foods to Stock In Case of an Emergency

Don’t let a storm or flood or lack of electricity negatively impact your diet
vegetable broth

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Vegetable broth will be the perfect healthy staple for your emergency pantry.

Blizzards, hurricanes, tornadoes, floods, and earthquakes can have you trapped without electricity for days or weeks at a time. Emergency preparedness is key to ensure that your family stays safe and healthy during disastrous situations.

Click here for the 17 Healthy Foods to Stock In Case of an Emergency slideshow.

I spoke with registered dietitian Rene Ficek, registered dietitian and owner of nicobella organics Nichole Dandrea, and health coach Ruchika Behal about the healthiest foods and drinks to stock in your emergency pantry.

“Keep an emergency pantry stocked with foods to help you and your family through the difficult time,” Ficek said. “It is necessary to pack in as much protein, carbohydrates, and fats as possible. These foods will keep your energy up while helping you stay safe, healthy, and nourished until the disaster has passed.” Storing your food in sealed containers will keep the food safe and prevent it from going bad.

Although it’s easy to go into panic during an emergency, fueling your body with the right foods will help the situation. “Feeding your body during an emergency is very different from your everyday diet,” Ficek said. “High-energy, high-protein foods become of the utmost importance and because you’ll have a limited supply, the higher-quality foods you eat, and the less of them, the better.”

Bottled Water

bottled water

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Storing multiple water bottles in a safe place will prevent dehydration during an emergency.


Staying hydrated is significant when it comes to emergencies because you can go longer without food than without water. “Try to stock at least a three-day supply,” Ficek said. “As a general rule of thumb, you need at least one gallon per person per day and a little more for adding to food and washing. Keep several clean bottles filled with water and sealed tightly or stock up on bottled water from the grocery store.”

Canned Seafood and Meats

canned sardines

Photo Modified: Flickr / Dave Crosby / CC BY-SA 4.0

Canned sardines are a great source of protein.


“Generally lasting at least two years in the pantry, canned proteins like chicken, tuna, and salmon provide essential nutrients,” Ficek said. “Vacuum-packed pouches have a shorter shelf life but will last at least six months. Canned tuna and salmon are excellent source of protein and omega-3 fatty acids and beef jerky or beef sticks are also good sources of long-storing protein.”

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