Having to evacuate from the Sunset fire in January caught me off guard and exposed the gaps in my emergency food preparedness. As a wellness coach with a passion for healthy eating and a poet who appreciates the beauty of efficiently curated words, my unpreparedness inspired me to create a more thoughtful go-bag packing list.
While I had packed some healthy snacks for the evacuation, once I was safe from the fires, I realized my snacks were not sufficient for more than one full meal. Once I was able to return home, I spent several days visiting a variety of stores, trying new foods and prioritizing sale items to build a collection of emergency foods that align with both my health priorities and aesthetic sensibilities.
Recognizing that food preferences vary, I’ve developed seven key questions to help you create your own personalized list of healthy emergency food options. If you are planning for multiple household members, take into account individual preferences, allergies and dietary requirements. While some people don’t consider themselves emotional eaters, we should take note that in times of acute stress, we could all use a little comfort food.
1. What foods make a quick and complete meal?
A friend of mine loves her peanut butter and jelly sandwiches, which are easy and don’t require refrigeration. That’s her happy complete lunch, but I need hot meals, so I look for things that heat up easily. Adding hot water to rice ramen gives me a meal base where I can add leftovers, veggies or an egg or turkey jerky for protein. Keep a stash of hard-boiled eggs. These travel well and can offer quick protein in a pinch.
2. What cultural foods give you a boost, a little delight or a sense of self-care?
Asian food markets have plenty of options for dried fish and other tasty meat jerky. Look for mushroom jerky in health food stores. During college, I was introduced to Indian fare that I could buy on a budget: Tasty Bite packages of vegetable korma, split pea curry, lentils and more. Food with lots of flavor can go on top of salad or rice so you can get by without carrying a bottle of salad dressing. Keep take-out packets of sauces and spices in a zipped bag organized for go time.
3. What shelf-stable foods don’t require a kitchen?
During my evacuation, I was staying at a friend’s house and didn’t want to use too much space in his full fridge. It’s good to have food that you can keep in your personal area so that you don’t have to venture into an unfamiliar kitchen. My “meal combo” was a trio of veggie chips, dried fish and rice crackers. These are also great not-too-messy foods to have ready when you need to eat in your car or at your desk.
4. What foods will help you cope with stress?
Look for nutrient-dense foods to help you survive stressful times. I like chips, but healthier and sturdier options are veggie snacks such as lotus root, beet chips and dehydrated mushrooms. Freeze-dried fruits have the crunch factor without added sugar. Canned oysters have a vitamin profile to help cope with depression. Clams are high in iron and support menstruating bodies. Consider “eating the rainbow” and avoid additional stress from the high pesticide load of “the dirty dozen” by choosing organic fruits and veggies when possible. Prunes and other fiber foods keep you regular, especially during times of stress.
5. What can be swapped out for a lightweight version?
Cans of tuna or jars of olives are heavy, so swap them out with envelope packets or vacuum-sealed bags. Choose freeze-dried figs instead of the heavier dried figs. Keep broth powder packets stocked.
6. What foods can do double duty?
If you have a pet, choose the tuna or chicken in unsalted water (instead of oil) so you can offer that as a topper or treat. Sardines can be added to pasta or spread on bread like the Portuguese do. Dehydrated fruits can top a salad or granola. Choose protein sources such as quinoa pasta.
7. What are the non-meal kitchen items that would help you feel more “normal” or strong while being in unusual circumstances?
This can include teas to help you sleep well and boost your immune system, as well as stress-relief tea packets to help you cope and honey to soothe any sore throats. My vitamins go in a cooler bag to protect them from getting damaged in a sunny car.
If you start your week off answering one of these questions each day, you’ll have your emergency food list ready by the end of the week. Alternatively, if you want to discover while you shop, focus on items or go to health food stores and see if new foods meet your needs. In the absence of emergencies, these tips will improve your office drawer of snacks and your daily nutrition.
Jen Cheng is the poet laureate of West Hollywood. She is also a wellness coach, piano teacher and former dog mom of her beloved poodle-mix, Potato, who loved stinky fish treats. Connect with her on JenCvoice.com.
