03 Jun Do you have an emergency food plan?

June 3, 2019

We can do our best to plan out meals for the week, have healthy snacks on hand, and keep food indulgences to a minimum, but sometimes life events make it impossible to stick to a routine, let alone a strict diet.  If you’ve ever moved, adopted a puppy, lost a loved one, or traveled for work on short notice, you know how trying it can be.  Regardless of what is going on, you still have to eat.  Your body still needs nourishment.  Since big life events can’t be avoided, it’s best to have an emergency food plan.  It doesn’t need to be formal or rehearsed like a fire drill.  Simply knowing what foods are easily accessible in a variety of places and knowing what your most nourishing food options are under times of stress will give you a peace of mind and save you from making poor food choices that may agitate your system.

Your emergency foods should be easy to find, require little or no cooking, and be easy to eat.  There should be a mix of options that include common restaurant dishes, grab and go from the grocery store, and easy to prepare to have on hand at home.  Here’s a list of thirteen suggestions.

1. Fresh fruit. Available at convenience stores, grocery stores, and many restaurants.
2. Smoothies. Quick and easy to make at home.
3. Hard boiled eggs. Easy to make at home or find at Starbucks and most major airports.
4. In a ziplock bag, mix quick cook oats, a little sugar if desired, a dash of salt, and a few add ins like cinnamon, dried fruit, or nuts.  Now all you need is a cup of hot water and a spoon, which can be found almost anywhere.
5. Raw veggies. Salads and carrots sticks are everywhere, even fast food restaurants.
6. Beef and seafood. These protein options are often made to order at restaurants, which make them great options for anyone with food allergies or sensitivities.
7. More and more pizza places offer gluten free crusts.  Cheese-less or sauce-less pizza is always an option.
8. A great grab and go option that is easy to pick up at any grocery store.
9. Nuts and seeds. A great grab and go option available at grocery stores and convenience stores.
10. From corn chips to potato chips to pea crisps to apple chips, there’s something for everyone.  Sometimes all you have access to is a vending machine, and they always have chips.
11. Available at some restaurants and convenience stores.  An increasing number of dairy free, low sugar, and/or lactose free options are also available at the grocery store.
12. Cheerios for example is low in sugar, gluten free, and nearly everywhere.
13. Cookies and chocolate. Most grocery stores have allergen friendly, gluten free, vegan, low FODMAP, and nut free cookies. It helps to know what brands to look for ahead of time.

Handling the twists and turns of life is much easier when you are nourished.  When time is tight and you don’t have access to a kitchen, you’ll be relieved to have an emergency food plan, knowing that you can get the nutrients your body needs under any circumstances.  For help creating your emergency food plan, contact an ETP Food Coach.