What Foods Should You Stock Up On in Case of an Emergency?

The UK government is urging people to keep extra long-lasting food at home in case of an emergency. Officials say that extreme weather, disease outbreaks, cyber-attacks, and conflicts can all disrupt the process that brings food to our stores and homes. Environment Secretary Dame Angela Eagle warned that a powerful weather pattern called El Niño could cause more severe storms in the UK. Being prepared with the right foods at home could make a big difference if supplies run low.

Supply chain expert Professor Richard Wilding says people should not panic, but they should be ready to adapt. He explains that global shipping professionals are always adjusting to new challenges. However, he warns that foods once easy to find in supermarkets could suddenly become hard to get. Knowing what to stock up on ahead of time is a smart and simple step anyone can take.

Senior nutrition scientist Dr. Sammie Gill from the British Nutrition Foundation recommends focusing on two main food groups. The first is complex carbohydrates, which include wheat biscuits, wholegrain cereals, crackers, oats, rice, and pasta. These foods give your body steady energy and keep you feeling full. The second group is proteins, such as canned chickpeas, lentils, kidney beans, unsalted nuts, peanut butter, and canned oily fish like tuna, mackerel, and sardines.

Consultant dietitian Rebecca McManamon adds a few more items to the list. She says tinned fruit is great because you can also drink the juice for extra fluids, vitamins, and fiber. Pickled foods, like pickled vegetables and eggs, are also a smart choice. Both experts agree that long-life milk — the kind found outside the refrigerated section — is a useful item to keep on hand for protein, calcium, and hydration.

Not all tinned foods are equally healthy, so it pays to read the label. Dr. Gill says to avoid items canned in brine or syrup and to choose products packed in water instead. Instant noodles and tinned soups are often very high in salt and should be limited. Breakfast cereals and snack bars with added sugar offer little nutrition and are best left off your emergency shelf.

When it comes to tinned meat and fish, there is a clear winner. Dr. Gill recommends choosing tinned fish over processed meats like hot dogs, sausages, or corned beef. Those meats tend to be high in salt and saturated fat, which are not good for your health. Sweet treats like biscuits and chocolate should also be kept to a minimum because of their high sugar content.

Making emergency food taste good is something McManamon has thought about too. She suggests keeping dried herbs, spices, and a small amount of salt on hand because tinned food can taste a little plain on its own. Nuts are a good sweet snack option, though she notes they may not last as long as some other items. A little seasoning can go a long way toward making simple meals more enjoyable.

Staying hydrated is just as important as eating well during an emergency. McManamon says people should aim to drink between 1,500 and 2,500 milliliters of fluid every day. Bottled water is the most obvious source, but fluid-rich tinned foods can also help keep you hydrated if clean water is hard to come by. Planning for both food and fluids will help keep you healthier during a tough situation.

Some people worry that tinned food is not as nutritious as fresh food, but the experts say there is less difference than you might think. Dr. Gill explains that canned and fresh foods are very similar when it comes to nutrients like carbohydrates, protein, fats, fiber, and minerals. The canning process can reduce some vitamins, especially vitamins B and C, but tinned foods can still be a useful source of these nutrients. Overall, she says canned food can absolutely be part of a healthy diet.