Tags: storm | food | power | outage | blizzard

Storm-Proof Your Kitchen for Healthy Nutrition

Storm-Proof Your Kitchen for Healthy Nutrition

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By    |   Monday, 23 January 2017 11:41 AM

You know the drill: The forecast calls for one of the biggest storms of the season and it's heading your way. By the time you get to the grocery store in a panic, the shelves have been stripped clean of milk, bread, water, and other staples.

But not to worry. Experts say it’s a good idea to stock up on foods that are more nutritious than bread and milk, anyway, and to seek out healthier items that can last for days during a power outage. The idea is to make it through a storm without chowing down on unhealthy comfort foods — in bags and boxes — and instead choose items that boost your nutrition.

“Sure, when the weather reports get threatening we think of our childhood comfort foods but foods like milk and bread are not the best items to stock. Milk is perishable and plain white bread does nothing to sustain your energy when you need it most. Plus they both can wreak havoc with your waistline,” says Tara Gidus Collingwood, the team dietitian for the Orlando Magic basketball team and author of “The Flat Belly Cookbook for Dummies.”

“Sure water is essential, and your should always keep a supply of one gallon per person per day on hand, but look beyond the obvious when it comes to storm food.”

For instance, Collingwood advises limiting sugary, salt- and fat-laden foods from your stock pile.

“These nutrients won’t help reduce your stress levels when the power goes out or provide the needed nourishment during the crisis,” she notes. “Instead, rely on more nutritious foods like fruits, vegetables, low fat proteins, healthy fats and whole grains that will not only keep your energy level stable, but help keep you calm as well.”

Collingwood tells Newsmax Health that you can stock your larder with the following foods to make it through the storm like a pro and eat deliciously along the way.

Whole-grain pasta. You can make any meal using whole grain pasta as your base adding the pantry items you already have on hand. Hopefully you have a propane burner on hand to boil water if the power goes out, but if not, try soaking bulgur overnight which is an excellent alternative and doesn’t need to be boiled.

Nuts. These handy snacks contain the healthy protein and fats you crave in cold weather and help bulk up any dish with a satisfying crunch. Good choices are unsalted roasted almonds and cashews.

Canned tuna, sardines, or salmon. The fact that canned fish is shelf stable as well as delicious makes this item a no-brainer. And we know that fish, which contains omega-3 fatty acids, is also heart healthy — an added bonus. Focus on fish packed in water or olive oil for the best flavor.

Canned beans. There are so many varieties of canned beans that you can a type to suit any taste. Beans are packed with protein and fiber, do not require cooking and should be one of the first items you grab when you hit the store. Drain the beans and rinse before tossing with any leftover veggies in your refrigerator or with mix with pasta.

Apples and citrus fruit. The long gray days will have you craving crisp, bright and juicy fruit. Apples and oranges are packed with vitamin C and fiber. They are also shelf stable if you lose power and are favorites with both adults and children alike.

Nut and seed butters. Many of the natural nut butters, such as peanut butter, almond butter or sunflower seed butter are shelf stable and provide food fats and protein. Use the spreads in sandwiches or in savory sauces over chicken or fish.

Dried fruit. Super concentrated and naturally sweet dried fruits help you get over a sugar craving while supplying vitamins, mineral and fiber. Best choices are pitted dates, dried figs, and apricots. Think of them as nature’s dessert.

Whole grain bread. While other shoppers head to the sliced bread aisle, make your way to the bakery section where you’ll find heartier selections of loaves of whole grain breads. Slice for toast or make delicious sandwiches with this healthier choice.

Kale, carrots, and Brussels sprouts. Heartier vegetables last longer and may not need to be cooked. If you massage the kale leaves with olive oil and lemon juice, they become tender and tasty. You can also slice and marinate carrots in a vinaigrette or shred the Brussels sprouts with a sharp knife as a topping over pasta.

Dark chocolate. There’s always room for an intense, cocoa-rich square of good dark chocolate, says Collingwood. “It’s heart healthy, full of flavonoids, and gives you a satisfying reward for braving the storm,” she notes.
 

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When the forecast calls for a blizzard or heavy weather, it's a good idea to stock up your pantry. But experts say it’s a good idea to buy foods that are more nutritious than bread and milk, and can last for days during a power outage. Here's a guide to the best foods to have on hand during a storm.
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Monday, 23 January 2017 11:41 AM
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