Calorie intake from non-perishable food
Understanding how to maintain adequate calorie intake using non-perishable food sources is critical for survival in an apocalypse scenario. This section covers the types of non-perishable foods, their caloric values, storage considerations, rationing strategies, and preparation methods to maximize energy intake and sustain health.
Introduction to Non-Perishable Foods for Survival
In a survival situation, especially immediately following a societal collapse or disaster, access to fresh food is often limited or impossible. Non-perishable foods become the cornerstone of your diet. These foods have long shelf lives, require minimal or no refrigeration, and can provide the necessary calories to sustain bodily functions.
Calories are units of energy your body needs to perform all activities, from basic metabolism to physical exertion. Without sufficient calorie intake, your body will begin to consume muscle and fat reserves, leading to weakness, impaired immune function, and eventually death.
Non-perishable foods vary widely in calorie density, nutritional content, and preparation requirements. Understanding these factors is essential to plan and manage your food supplies effectively.
Types of Non-Perishable Foods and Their Caloric Content
1. Grains and Cereals
Grains such as rice, wheat, oats, and corn are staple non-perishable foods. They are calorie-dense, primarily composed of carbohydrates, which are the body's preferred energy source.
- White rice: Approximately 130-150 calories per 100 grams cooked; dry rice has about 360-370 calories per 100 grams.
- Oats: Around 380-400 calories per 100 grams dry.
- Pasta: Approximately 350-370 calories per 100 grams dry.
- Cornmeal: About 360-370 calories per 100 grams.
Grains require cooking, usually boiling, to become digestible and safe. They also provide some protein and fiber but are low in fat.
2. Legumes and Beans
Beans, lentils, and peas are excellent sources of protein, fiber, and carbohydrates. They are calorie-dense and have long shelf lives when dried.
- Dried beans: Roughly 330-350 calories per 100 grams dry.
- Lentils: About 350 calories per 100 grams dry.
- Split peas: Approximately 340 calories per 100 grams dry.
Legumes require soaking and cooking to reduce anti-nutrients and improve digestibility.
3. Nuts and Seeds
Nuts and seeds are highly calorie-dense due to their fat content, providing sustained energy.
- Peanuts: Around 560-580 calories per 100 grams.
- Almonds: Approximately 570 calories per 100 grams.
- Sunflower seeds: About 580 calories per 100 grams.
They can be eaten raw or roasted and require minimal preparation. Nuts also provide essential fatty acids and some protein.
4. Dehydrated and Freeze-Dried Foods
These include vegetables, fruits, and complete meals that have had moisture removed to extend shelf life.
- Freeze-dried meals: Caloric content varies widely, typically 300-600 calories per serving.
- Dehydrated fruits: Around 250-300 calories per 100 grams.
They require rehydration with water before consumption.
5. Canned and Jarred Foods
Canned goods such as meats, vegetables, fruits, and soups are shelf-stable for years.
- Canned beans: Approximately 100-150 calories per 100 grams.
- Canned meats (tuna, chicken): Around 150-200 calories per 100 grams.
- Canned vegetables: Lower calorie content, usually 20-50 calories per 100 grams.
Canned foods are ready to eat or require minimal heating.
6. Fats and Oils
Fats are the most calorie-dense macronutrient, providing 9 calories per gram.
- Vegetable oils: About 900 calories per 100 grams.
- Shortening and lard: Similar calorie density.
Fats are essential for energy, vitamin absorption, and maintaining body temperature.
7. Shelf-Stable Dairy and Alternatives
Powdered milk and shelf-stable cheese provide protein and fat.
- Powdered milk: Approximately 500 calories per 100 grams dry.
- Shelf-stable cheese: Varies, typically 300-400 calories per 100 grams.
These require reconstitution or can be eaten as-is depending on the product.
Nutritional Balance and Calorie Requirements
While calories are vital, survival diets must also consider macronutrient balance—carbohydrates, proteins, and fats—and micronutrients like vitamins and minerals.
- Calorie needs vary by age, sex, activity level, and health status. An average adult requires 2000-2500 calories daily for maintenance.
- Carbohydrates should make up 45-65% of calories, providing quick energy.
- Proteins are essential for tissue repair and immune function; aim for 10-35% of calories.
- Fats supply long-term energy and aid in nutrient absorption; 20-35% of calories is recommended.
Non-perishable foods often lack fresh vitamins, so supplementing with preserved or dried fruits and vegetables is important to prevent deficiencies.
Storage and Shelf Life Considerations
Proper storage is critical to maintain the caloric and nutritional value of non-perishable foods.
- Cool, dry, and dark environments extend shelf life by slowing oxidation and microbial growth.
- Airtight containers prevent moisture ingress and pest infestation.
- Rotation of stock ensures older items are used first to avoid spoilage.
- Temperature control: Ideal storage temperatures are below 70°F (21°C).
Some foods, like oils, can go rancid if exposed to heat or light, reducing calorie quality and safety.
Rationing and Calorie Management Strategies
In survival scenarios, food supplies may be limited. Efficient rationing ensures sustained calorie intake over time.
- Calculate daily calorie needs based on activity and health.
- Divide total food supply into daily portions to avoid premature depletion.
- Prioritize calorie-dense foods like nuts and oils for energy.
- Combine foods to improve nutrient absorption and satiety.
- Avoid overeating early to conserve resources.
Monitoring physical condition and adjusting rations accordingly is essential to prevent malnutrition.
Preparation Techniques to Maximize Calorie Intake
Proper preparation improves digestibility and nutrient availability.
Cooking Grains and Legumes
- Soak beans and lentils overnight to reduce cooking time and anti-nutrients.
- Boil grains thoroughly to break down starches.
- Use minimal water to retain nutrients but ensure food is fully cooked.
Combining Foods
- Pair grains with legumes to create complete proteins.
- Add fats to meals to increase calorie density.
- Use spices and herbs from preserved sources to enhance palatability.
Water Use
- Cooking requires water; ensure water sourcing and purification methods are in place (see Clean water sourcing and purification).
- Reuse cooking water when safe to conserve resources.
Common Non-Perishable Food Items and Their Uses
| Food Item | Calories per 100g | Preparation Notes | Storage Life (approx.) |
|---|---|---|---|
| White Rice (dry) | 360-370 | Boil until tender | 4-5 years |
| Dried Beans | 330-350 | Soak overnight, boil thoroughly | 5+ years |
| Peanut Butter | 560-580 | Ready to eat | 1-2 years |
| Canned Tuna | 150-200 | Ready to eat or heat | 3-5 years |
| Powdered Milk | 500 | Reconstitute with water | 1-2 years |
| Vegetable Oil | 900 | Use in cooking or as supplement | 1 year |
| Dehydrated Vegetables | 250-300 | Rehydrate before use | 1-2 years |
Tips for Acquiring and Stockpiling Non-Perishable Foods
- Bulk purchasing reduces cost and packaging waste.
- Diversify food types to cover all macronutrients and micronutrients.
- Include comfort foods to maintain morale.
- Regularly inspect and rotate stock.
- Learn preservation techniques such as drying and canning to extend food availability.
Conclusion
Maintaining adequate calorie intake from non-perishable foods is a foundational survival skill. Understanding the calorie density, nutritional value, storage requirements, and preparation methods of these foods enables effective planning and rationing. Combining this knowledge with water purification and shelter skills ensures a higher chance of survival in the immediate aftermath of a disaster.
For detailed water sourcing and purification methods, see Clean water sourcing and purification.
