When people start thinking about preparedness, food is first on their list, however, you could survive for up to three weeks without food. Oxygen, special needs, and water take priority to having food, but once those are dealt with, food is next priority on the survival list.
Many survivalists will tell you that the most important survival aspect related to food has to do with the number of calories (energy). However, for a long-term survival situation, you not only need the calories, but you’ll need protein and vitamins and minerals if you want to remain in good health. To determine how many calories each of us needs to maintain our current weight, we need to evaluate how many calories you need to consume as an individual.
Here’s how to determine how many calories a full grown adult needs to consume each day to maintain their current body weight. BMR = 370 + 21.6 (1 – F)W where: W is body weight in kg H is body height in cm A is age F is body fat in percentage The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest.
An easier way to figure this out is to use a calorie maintenance. There are many free ones available on line. Just Google “Calorie Maintenance Calculator”.
Do this for every member of your family and add up the number of calories from all family members. Now you have the number of calories that every member of your family will need for one day. Multiply that by 30-31 and you have enough to determine how many calories your family needs to maintain their current weight for an entire month. Multiply that number by 12 and you’ll know how many calories your family will need for an entire year.
Now that you know how many calories you’ll need, you need to determine in what form you will want to have those calories. You’ll want to have calories that provide for complete metabolism. You’ll want a certain amount of calories in the form of protein, some in the form of fat and others in the form of carbohydrates.
Protein Foods
Chicken, beef, pork, fish, wild game, and other animal proteins are protein sources that many survivalists say are imperative to maintain the muscles needed to be able to do the work that was required when modern conveniences were not available.
Another type of protein is proteins available from milk and milk products like yogurt, cottage cheese, and cheese.
Eggs are also a good source of complete protein. If cholesterol or
Other high-protein foods are dried beans and lentils. These are not complete proteins. These proteins need another protein source round out the amino acids to make a complete protein. Fortunately, these proteins are in the completed with the proteins in meat scraps, grains, and milk (cheese).
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. It’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.
Fats
Fats are another macro-nutrient that our bodies need for sustenance. Fats also provide dense calories and will sustain your energy levels for longer periods of time than proteins or carbohydrates. You tend to eat more fat in the winter will keep warmer. A fat gram contains 9 calories but proteins and carbohydrates contain 4 calories per gram.
The animal fats used by humans are butter, suet (beef fat), lard (pork fat), and fish oils. Important vegetable oils include olive oil, peanut (groundnut) oil, coconut oil, cottonseed oil, sunflower seed oil, soybean oil, safflower oil, rape oil, sesame (gingelly) oil, mustard oil, red palm oil, and corn oil. Fats and oils provide more calories per gram than any other food, but they contain no protein and few micronutrients. Only butter and fish-liver oils contain any vitamin A or D, though red palm oil does contain carotene, which is converted to vitamin A in the body. Vitamins A and D are added to margarine. All natural fats and oils contain variable amounts of vitamin E, the fat-soluble vitamin.
The amount of fat you need per day depends on your calorie goals and diet.
1,500 calories: About 83–125 grams of fat per day. (747-1,125 fat calories)
2,000 calories: About 111–167 grams of fat per day. (999-1, 503 fat calories)
2,500 calories: About 139–208 grams of fat per day. (1,251-1,872)
In general, it is recommended to consume less than 10% of daily caloric needs in the form of saturated fats, and to replace saturated fats with unsaturated fats if possible2. It is also recommended to minimize consumption of trans fats, and to consume less than 300 mg of dietary cholesterol each day.
Carbohydrate Foods
The remainder of your caloric needs should be consumed as carbohydrates. High-caloric foods that stick with you for long periods include potatoes, sweet potatoes, rice, wheat flour (usually in the form of some sort of bread, corn meal, grits, and other grains are good foods to have to ensure that you’re getting the calories you need.
Other foods that are primarily carbohydrates are fruits and vegetables, but they do not contain a lot of calories.
Micronutrients
Fruits and vegetables may not have high caloric values, but that doesn’t mean they aren’t highly valued. Fruits and vegetables provide vitamins and minerals that aid in helping the body absorb and use the energy offered by the macronutrients.
It’s Not Just About Nutrition
Not only do you want to be concerned about the nutritional value of the food you are eating, but you also want food that tastes good.
Salt is a nutrient that makes food taste better, but it also has a role in converting calories into body energy.
Sugar, honey, maple syrup, and the like are simple carbohydrates the body readily uses for immediate energy. The sweet taste provides satisfaction that cannot be denied.
Vinegar is a preservative but also adds zing to your diet and can be included in teas, marmalades, and salad dressings. There are several different kinds including distilled white vinegar, apple cider vinegar, black vinegar, champaign vinegar, malt vinegar, red wine vinegar, rice vinegar, sherry vinegar, and white wine vinegar. Any of these vinegars will last years in your temperature-controlled pantry.
Herbs and spices offer a variety of flavors that can keep anyone from food fatigue even though you’re eating the same foods every day.
Now that you know what you need to maintain a healthy diet, you know the nutritional value. You have what you need to know to maintain your health when going to the store is not possible. (for whatever reason.)
One fantastic way to get many of your necessary nutrients is by raising some food in your own garden. Some of it doesn’t have to be canned, frozen or dehydrated, but can be stored at home.
The Perpetual Homesteader 