When selecting survival foods, you should take into account calorie count, ease of preparation, shelf-life and weight.
Protein is essential for long-term survival. Meat, a high-protein and low-fat food source, provides us with essential nutrients in times of crisis.
Meats like beef, chicken and pork can be easily found in canned form at most supermarkets. Not only do they not need refrigeration but are also easy to cook; plus, if stored correctly in your pantry they’ll last for years!
However, it’s essential to consider how much sodium you’re getting when eating canned meat. Some brands contain a lot of salt and may not be suitable for those with sensitive stomachs.
Fish are an incredible and diverse group of animals that range in size from tiny cyprinids (which grow to 10 mm) up to giant whale sharks (12 meters). They live in aquatic habitats around the world, from desert pools to Arctic pack ice.
They are one of Earth’s oldest animal groups, with fossil records showing they have existed on Earth for more than 500 million years.
Fish are an excellent source of protein, an essential nutrient for survival. They come in various forms such as canned meats and jerky. Plus, since fish has such a long shelf life in the pantry, it makes them one of the ideal foods to stock up on when times get tough.
Vegetables are an ideal food for survival, due to their nutrient density and ability to provide more calories per serving than most other foods. Furthermore, vegetables contain fiber which aids in the proper functioning of your digestive system.
Vegetables also supply essential vitamins and minerals that promote overall wellbeing. According to the American Cancer Society and Harvard School of Public Health, adults should aim for two to four cups of fruits and vegetables daily.
Vegetables are an excellent way to add variety and flavor to your meals. Plus, they contain antioxidants which may help fight diseases and promote good health.
Bread is one of the most essential foods to have during a survival situation. It can be easily made and stored for extended periods, making it ideal to have on hand in case of emergency.
Hardtack, also known as ship’s biscuits, was the go-to survival food for Roman soldiers on expeditions and ships. While not particularly appetizing, this staple ration will keep you alive in an extreme survival scenario.
Another great survival bread is bannocks, a Roman-inspired Scottish recipe that uses oats, wheat flour and salt to create an irresistible loaf. While not as shelf-stable as hardtack, bannocks are still delicious when in need and surprisingly filling. Preppers looking for something different should definitely give this bread a try!
Dairy is an essential source of essential nutrients like calcium, vitamin B12, and zinc. Plus it offers essential fats and proteins to keep you healthy.
When adding dairy foods to your survival food plan, it’s essential that you purchase quality items. Wholesale pricing can vary drastically between suppliers, so do some research and get the best deal for your money.
Milk, cheese, yogurt and ice cream are all dairy foods and contain plenty of essential nutrients. Not only do they make an excellent addition to any meal but can be stored for long-term food storage in your pantry for 2-5 years or more if stored correctly.
Nuts (tree nuts and peanuts) are nutrient-rich foods that provide essential ‘good fats’, protein, fiber, minerals, tocopherols and phytosterols. Furthermore, they contain numerous other bioactive constituents like antioxidant vitamins like folic acid or selenium for added benefit.
Epidemiological evidence increasingly links frequent nut consumption to a reduced inflammatory status, potentially explaining their cardioprotective benefits. A prospective study in 80,718 women of the Nurses’ Health Study  discovered that frequent nut consumers had a 25% lower risk of cholecystectomy compared to those who rarely or never consumed nuts.
Nuts are an excellent source of essential nutrients such as dietary protein, magnesium and vitamin E which have been linked to improved cardiovascular and overall health. Furthermore, they contain phytochemicals and polyphenols with antioxidant and anticarcinogenic effects, plus monounsaturated and polyunsaturated fats from nuts like monounsaturated and polyunsaturated oils – all great sources for health!
7. Dried Fruits
Dried fruits make excellent survival food sources due to their vitamins, antioxidants and fiber content. Furthermore, their long shelf life means you won’t have to worry about them going bad in your prep pantry.
Canned fruit is another great survival food to have on hand in case of emergency, and can be stored in your emergency preparedness kit for quick meals or snacks. It will last up to one year in your fridge, providing an alternative to fresh produce you may not be able to locate.
Freeze-dried fruits are an ideal snack choice due to their high nutritional value and shelf life. Popular choices include apricots, prunes, dates, figs and raisins – making them a delicious pick-me-up during an emergency situation as well as being packed full of potassium and fiber that aid in digestion.
Honey, a nectar produced by bees from flowers, offers numerous nutritional advantages. It contains sugar, amino acids, vitamins, minerals and antioxidants which have been beneficial to humans for millennia.
Additionally, it has antibacterial and anti-inflammatory properties that may help prevent infections, as well as aiding with wound healing. Furthermore, its low glycemic load – meaning it doesn’t cause an abrupt spike in blood sugar levels like table sugar does – makes it a beneficial addition for diabetics.
It’s also considered to be a good source of calcium, iron, potassium, manganese and zinc. Furthermore, it contains high amounts of vitamin B6, thiamin, riboflavin, pantothenic acid and niacin.
9. Coffee & Tea
Both coffee and tea contain caffeine, an energy booster. Additionally, caffeine has many health benefits like decreasing the risk of Parkinson’s disease and other neurodegenerative disorders.
Both drinks are packed with antioxidants, which shield the body from free radical damage that could lead to chronic illnesses like heart disease and cancer. According to Maddie Pasquariello MS RDN of Mountain House, coffee is more effective at combatting these free radicals than tea.
When choosing between coffee and tea, your body’s response to caffeine, and what benefits you want from each beverage are key. If you need an immediate energy boost from coffee, that may be best; on the other hand, if caffeine sensitivity runs in your family then tea provides a smoother, longer-lasting boost. When selecting which beverage to have with each meal, timing matters too – coffee may give you more of a rush while tea provides subtler energy boost.
10. Peanut Butter
Peanut butter, made from ground peanuts, is a nutritious food packed with essential nutrients. Not only does it provide protein and fibre, but its ability to aid weight loss has been well documented.
Additionally, low carbohydrate foods like this one help regulate blood sugar levels; making them an ideal option for those with type 2 diabetes or obesity.
However, it’s essential to monitor the amount of peanut butter you consume as it’s high in calories and fats. For optimal health benefits, opt for a brand that does not add any added sugars or salt and uses only peanuts.
Additionally, this supplement contains magnesium and coumaric acid, an antioxidant which protects cells against damage. Studies have even suggested that taking magnesium can reduce the risk of cancer and heart disease.