404 Practical Nutrition Guide to a “Healthy Hurricane!”

Practical Nutrition Guide to a “Healthy Hurricane!”

Are you storm ready? A little preparation can make the time you are without power, heat and hot water much easier. Here are some simple food ideas to get you through the aftermath of a storm.



Meal Ideas:
1/2 cup Bakery on Main (or other low sugar) Granola with 1 cup Almond Milk
1 Protein Bar with less than 10 grams of sugar (I will bring bar)

1/2 can of tuna (Albacore if possible)/chicken/salmon on 2 slices Ezekiel bread w/ Lettuce/Tomatoes and 1 Tbsp. olive oil or avocado
2 Tbsp. Almond/nut Butter/Apple Slices sandwich on Ezekiel bread Piece of fresh fruit on side
1/2 cup Quinoa or Brown Rice (make in advance) mixed with 1/2 cup Organic Canned Beans (any variety, rinse first) with grilled veggies (eggplant, zucchini, onions with olive oil, sea salt, and herbs)

Other Snacks:
1/4 cup Unsalted mixed nuts, low sodium canned goods, plenty of water (one gallon water per person/day), Lara or Kind bars


Shopping List
(quantity may vary depending on size of family/member of household; list is be department)

– Dried Goods:
• 1 bag Bakery on Main granola (any flavor)
• 1 container almond milk (unsweetened, any brand)
• 1 can tuna/chicken/salmon (albacore, wild caught tuna if possible)
• 1 loaf Ezekiel bread (in frozen section)
• 1 sleeve brown rice cakes and/or brown rice crackers as a healthy snack
• 1 container natural almond butter
• 1 can organic beans (any variety, mixed or kidney are fine)
• 1 can Amy’s organic soup (any kind, like a chili or something, low sodium if possible)
• 1 bag/box quinoa (any variety, red or brown) and/or bag of brown rice
• Bag of unsalted mixed nuts
• Lara or Kind bars

– Produce:
• 1 tomato, 1 small container lettuce, 1 apple, 1 banana, 1 eggplant, 1 zucchini

– Condiments:
• 1 small container olive oil, sea salt and pepper, small container mayo made with olive oil

– Other:
• Fridge thermometer
• 1 gallon water to show
• “Emergence” vitamin packets to boost immunity
• Hand sanitizer

Food Safety 101:
• Perishable food in fridge (meat, poultry, deli meat, dairy, eggs, leftovers) are safe for 4 hours at 40* F or below for 4 hours or less
• Frozen food safe for 24 hrs (1/2 full freezer) and 48 hrs (full freezer) if freezer is not opened (freezer should be at 0* before power is out)
• To determine if a food is safe to refreeze, frozen food must be 40* or below, or contain ice crystals
• Don’t taste food to determine safety!
• When in doubt, throw it out!
• Keep dishes, pots, pans, and cutting boards sanitary by using boiling water on surfaces or submerging in a solution of 1 tbsp. bleach/1 gallon of water

For more emergency food safety ideas: www.foodsafety.gov.

About Ana Elisabeth

I am a Registered Dietitian/Certified Nutritionist. A few of areas of health I address with my clients include Diabetes and weight management, sports nutrition, and holistic detoxification. [Full Bio]