1: Recommended Foods to Stockpile

Grains

• White Rice: Stores well for 20 years or more when kept in airtight containers with oxygen absorbers. Shelf Life: 20+ years. Signs of Spoilage: Off smell, discoloration, or presence of insects.
• Wheat: A versatile staple that can last indefinitely if stored properly. Shelf Life: Indefinite. Signs of Spoilage: Rancid smell or visible mold.
• Oats: Rolled or instant oats can last up to 30 years when packaged correctly. Shelf Life: 30 years. Signs of Spoilage: Unpleasant odor or off taste.

Legumes

• Beans: Varieties like pinto, black, and lima beans are excellent sources of protein and can last for decades if stored properly. Shelf Life: 10-30 years. Signs of Spoilage: Unpleasant odor or visible mold.

Dried Vegetables

• Potato Flakes: Easy to prepare and can be stored long-term. Shelf Life: 20-30 years. Signs of Spoilage: Unpleasant smell or discoloration.
• Dehydrated Vegetables: Such as dried onions and carrots, which add nutrition and variety to meals. Shelf Life: 5-10 years. Signs of Spoilage: Loss of color, off smell, or moisture.

Fats and Oils

• Vegetable Oils: Such as olive oil can last for a few years if stored in a cool, dark place. Shelf Life: 1-2 years. Signs of Spoilage: Rancid smell or off taste.
• Coconut Oil: Known for its stability, coconut oil can last 3-5 years or longer if stored properly in a cool, dark place[17].  Signs of Spoilage: Rancid smell or off taste.

Stay informed about the best practices for fat storage and preservation techniques. Understanding how to minimize rancidity and maximize shelf life is crucial for long-term fat storage

Sugars and Sweeteners

• White Sugar: Can last indefinitely if stored properly. Shelf Life: Indefinite. Signs of Spoilage: Hardening or clumping (not harmful but may need to be broken up).
• Honey: A natural sweetener with an indefinite shelf life when stored in glass jars. Shelf Life: Indefinite. Signs of Spoilage: Crystallization (not harmful, can be restored by heating).

Canned Goods

• Low-Acid Canned Foods: Such as meats, poultry, and most vegetables, which can last 2-5 years. Shelf Life: 2-5 years. Signs of Spoilage: Bulging cans, rust, or leaks.

Powdered and Dried Products

• Powdered Milk: A good source of protein and calcium, with a shelf life of 2-10 years depending on storage conditions. Shelf Life: 2-10 years. Signs of Spoilage: Off smell or clumping.
• Baking Soda: Useful for cooking and cleaning, it can be stored for long periods. Shelf Life: Indefinite. Signs of Spoilage: Loss of potency (test with vinegar).

Nuts and Seeds

• Dried Fruits and Nuts: Store in airtight containers to protect from pests and moisture. Shelf Life: 6-12 months for nuts; 1-2 years for dried fruits. Signs of Spoilage: Off smell, rancidity in nuts, or mold in dried fruits.

Spices and Seasonings

• Salt: Essential for flavoring and preservation, it can last indefinitely. Shelf Life: Indefinite. Signs of Spoilage: Clumping (not harmful).

Vitamins and Supplements

• Multivitamins: To ensure nutritional needs are met during long-term food shortages. Shelf Life: 1-2 years. Signs of Spoilage: Loss of potency or unusual odor.

2: Storage Tips

Consider Making a Root Cellar

Root cellars, traditionally used for food preservation before the advent of refrigeration, offer a sustainable way to store a variety of produce, including root vegetables, fruits, and even canned goods. These underground or partially underground structures utilize the earth’s natural cooling and humidity control properties, allowing for a stable environment that extends the shelf life of stored items. When considering building a root cellar, one can opt for various designs, such as incorporating it into a hillside or using existing spaces like basements or crawl spaces. Essential features include proper ventilation to prevent dampness, adequate shelving for organization, and a design that maintains consistent temperatures, ideally between 32°F and 40°F. Modern adaptations can also include DIY solutions like using barrels or buckets for smaller spaces, making root cellaring accessible even in urban settings[34][35][36][37].

Build a Rotating Stockpile

As a goal, aim for a year’s supply of food, but be aware that foods gnerally lose nutrients over time.

• Regularly rotate your fat supplies to ensure freshness. Use older fats first and replace them with new stock to maintain a consistent supply
• Calculate your needs based on your dietary habits. For example, if you require a certain amount of fat calories per day, stockpile accordingly.

Food Storage methods:

• Packaging: Use Mylar bags or #10 cans with oxygen absorbers to extend shelf life. Store in a cool, dark, and dry place.
• Canning: Consider canning fats like butter or using commercially canned options that can last 10-20 years
• Freezing: Store fats in a deep freezer at temperatures below 0°F (-18°C) to significantly slow down the rancidity process. This can allow for long-term storage of fats, potentially for decades
• Vacuum Sealing: Vacuum-sealing fats can help reduce exposure to oxygen, which causes rancidity. This method is effective for extending the shelf life of fats

By following these guidelines and focusing on these essential food items, you can create a sustainable stockpile that will help you weather potential food shortages effectively.

3: Nutritional Needs Review

Macronutrients are essential nutrients that your body needs in large amounts for energy and various physiological functions. The three primary macronutrients are carbohydrates, proteins, and fats. Here are the recommended daily amounts for each, expressed in grams and ounces:

Carbohydrates

Recommended Amount: 225 to 325 grams per day (Approximately 7.9 to 11.5 ounces)

Carbohydrates should make up about 45-65% of your total daily calorie intake. They are the body’s main source of energy and can be found in foods like grains, fruits, and vegetables[18][19].

Proteins

Recommended Amount: 50 to 175 grams per day (Approximately 1.8 to 6.2 ounces)

Proteins should account for about 10-35% of your daily caloric intake. They are vital for growth, repair, and maintenance of body tissues and can be sourced from meats, dairy, legumes, and nuts[18][20].

Fats

Recommended Amount: 44 to 78 grams per day (Approximately 1.6 to 2.8 ounces)

Fats should comprise about 20-35% of your total daily calories. They are crucial for hormone production, nutrient absorption, and energy storage. Healthy fats can be found in oils, avocados, nuts, and fatty fish[18][21].

These ranges can vary based on individual factors such as age, sex, activity level, and overall health goals.

In addition to the macronutrients, water and exercise are crucial components of a healthy lifestyle. Here’s a breakdown of the recommended daily intake for water and the importance of exercise:

Water

Recommended Approximate Amount:
– Men:  15.5 cups (3.7 liters or 125 ounces)   [Drink: $$12.4\text{cups / 2.96 liters / 100 ounces ]}$$
– Women: 11.5 cups (2.7 liters or 91 ounces) [Drink: $$9.2\text{cups / 2.16 liters / 73 ounces ]}$$

This includes all beverages and food sources, as about 20% of daily fluid intake typically comes from food. It’s important to adjust water intake based on factors such as physical activity, climate, and individual health needs. For every 30 minutes of exercise, it’s recommended to drink an additional 8 ounces of water[26][27][28][29][30].

Exercise

– Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise.

– Strength Training: Incorporate muscle-strengthening activities on two or more days a week.

Regular physical activity is essential for maintaining a healthy weight, improving cardiovascular health, enhancing mental well-being, and reducing the risk of chronic diseases.

4: Long Term, Cultivate Your Own Fats

Fats are essential, but they do not store well. Plan accordingly.

Consequences of Fat and Oil Shortage

1. Nutritional Deficiency: Fats are essential for various bodily functions, including hormone production, nutrient absorption (especially fat-soluble vitamins A, D, E, and K), and energy. A lack of dietary fats can lead to deficiencies, impacting overall health and immune function.

2. Weight Loss and Muscle Wasting: Without sufficient fats, the body may start to break down muscle tissue for energy, leading to significant weight loss and muscle wasting over time.

3. Cognitive Impairment: Omega-3 and omega-6 fatty acids are crucial for brain health. A deficiency can lead to cognitive decline, mood disorders, and other neurological issues.

4. Increased Hunger and Cravings: Fats contribute to satiety. Their absence can lead to increased feelings of hunger and cravings for high-calorie foods, potentially exacerbating food insecurity.

5. Health Complications: Long-term lack of fats can contribute to health issues such as hormonal imbalances, skin problems, and increased susceptibility to infections.

Cultivate Your Own Fats

• Animal Husbandry: Raise animals such as pigs or cows to produce lard and tallow. Regularly rendering fat from these animals can provide a renewable source of fats.
• Chickens: Raising chickens not only provides eggs but can also yield some fat from the birds themselves, contributing to your fat supply

Utilize Plant-Based Sources

• Grow oil-producing plants like sunflowers or olives if climate permits. You can extract oils from these plants through pressing, providing a sustainable fat source.

Below is an example 5-day meal plan which should cover the daily nutrients.

5: A One Week Meal Plan

Read More

^{[1] https://www.sciencedirect.com/science/article/pii/S0038012121001737
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9132683/
[3] https://reference.nlb.gov.sg/guides/business/global-economy/stockpiling/
[4] https://www.fsis.usda.gov/science-data/journal-publications
[5] https://www.mdpi.com/2304-8158/10/12/3076
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7406878/
[7] https://www.fcs.uga.edu/extension/preparing-an-emergency-food-supply-long-term-food-storage
[8] https://www.reddit.com/r/preppers/comments/157i0vc/in_lieu_of_rice_what_other_grain_is_easy_to/
[9] https://doi.org/10.1016/j.gfs.2020.100410
[10] https://doi.org/10.1016/j.jrurstud.2021.02.004
[11] https://www.theguardian.com/commentisfree/2020/apr/03/stockpiling-coronavirus-crisis
[12] https://theconversation.com/your-brain-evolved-to-hoard-supplies-and-shame-others-for-doing-the-same-134029
[13] https://www.weforum.org/agenda/2020/03/stockpiling-toilet-paper-experts/
[14] https://www.rsis.edu.sg/wp-content/uploads/2015/05/PR150503_Public_Stockpiling_and_Food_Security.pdf
[15] https://www.mdpi.com/2304-8158/10/12/3076
[16] https://reference.nlb.gov.sg/guides/business/global-economy/stockpiling/
[17] https://www.familysurvivalplanning.com/storing-fats-and-oils.html
[18] https://www.healthline.com/nutrition/what-are-macronutrients
[19] https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
[20] https://www.merckmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates-proteins-and-fats
[21] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
[22] https://www.usda.gov/media/blog/2017/09/26/back-basics-all-about-myplate-food-groups
[23] https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-eating-you-age-know-your-food-groups
[24] https://quizlet.com/50940978/nutrition-exam-1-chapter-2-flash-cards/
[25] https://www.verywellfit.com/daily-diet-composition-calculator-charts-carbs-protein-fat-3861072
[26] https://www.bjc.org/news/how-much-water-do-i-need-guide-staying-hydrated
[27] https://health.clevelandclinic.org/how-much-water-do-you-need-daily
[28] https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day
[29] https://nutritionsource.hsph.harvard.edu/water/
[30] https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
[31] https://www.webmd.com/diet/how-much-water-to-drink
[32] https://www.medicalnewstoday.com/articles/306638
[33] https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
[34] https://smallfarmersjournal.com/building-a-root-cellar/
[35] https://practicalselfreliance.com/root-cellaring/
[36] https://www.simplelivingalaska.com/post/building-a-root-cellar
[37] https://www.almanac.com/content/root-cellars-types-and-storage-tips
[38] https://nodakangler.com/forums/threads/build-a-root-cellar.12712/
[39] https://www.reddit.com/r/centuryhomes/comments/r3kkgr/root_cellar_we_think_in_1872_home/
[40] https://permies.com/t/143595/Restoring-Root-Cellar
[41] https://publications.gc.ca/collections/collection_2016/aac-aafc/agrhist/A12-8-98-1940-eng.pdf}