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Calculating Your Long-Term Food Storage Needs: Assessing Your Family’s Daily Calorie and Nutritional Requirements
When preparing for the long term, building a food storage plan that aligns with your family’s specific dietary needs and preferences is essential. Having an accurate estimate of daily calorie requirements and nutritional needs for each family member ensures that your storage won’t just be adequate—it will also support health and morale during difficult times. Here’s a straightforward guide to assessing your family’s daily calorie and nutritional needs, including guidance on food preparation preferences, sourcing strategies, and maintaining variety.
Assessing Your Family’s Needs
To set up a balanced long-term food supply, you’ll want to consider the unique needs of each family member. Let’s look at three main categories to consider:
#1 Dietary Restrictions and Preferences
Each family member’s restrictions and preferences will guide what types of foods are essential for your storage:
- Food Restrictions: Take note of any allergies, intolerances, or dietary restrictions. This could mean stocking gluten-free grains, dairy alternatives, or nut-free snacks. Having foods that everyone can eat comfortably will reduce stress during times when access to medical care or alternative foods is limited.
- Food Preferences: Stock up on foods that people actually enjoy eating. Though it may seem less critical, including foods each person likes can significantly improve morale and increase the likelihood that they’ll consume the calories and nutrients they need.
#2 Preparation Preferences
Different types of food storage can be chosen based on your family’s cooking preferences:
- Cooking from Scratch: If you prefer scratch cooking, stocking ingredients like grains, legumes, flours, and spices in bulk might work well. This approach requires more planning and skills in meal preparation but can offer flexibility and greater variety.
- Just Add Water and Heat: For those who prioritize convenience, freeze-dried or pre-packaged meals that require minimal preparation are ideal. These are often more expensive but offer simplicity and ease.
- A Mix of Both: Many households find a balance by stocking both raw ingredients and pre-made meals. This way, you can rely on pre-made meals when time is tight and still have the option to cook fresh meals for variety.
#3 Daily Calorie Requirements
Caloric needs vary significantly based on factors such as age, health, and activity level. For instance, young children and older adults might require fewer calories, while teenagers or those with active lifestyles may need considerably more. Additionally, specific health conditions may necessitate higher or lower calorie intake or unique dietary considerations.
You can estimate each person’s daily calorie requirements using a calorie calculator. A tool like the one below can simplify this process by factoring in each person’s age, weight, height, and activity level. Use it to determine the daily caloric intake each family member needs.
With this information, you’ll have a baseline for calculating the total daily caloric needs of your family, which will help guide the quantity of food you store.
Sourcing Food for Long-Term Storage
With daily calorie requirements in hand, the next step is to source food that will meet these needs while offering a well-rounded, nutritionally balanced diet. Your preparation preferences (from scratch cooking or pre-made meals) will also influence your food choices.
From Scratch Cooking
If you prefer cooking from scratch, bulk-buying ingredients like grains, beans, flours, and spices can provide an affordable and versatile way to meet your family’s nutritional needs. While cooking from scratch offers flexibility, planning balanced meals with the necessary calories, proteins, fats, and vitamins requires careful attention. You’ll need to consider factors such as rotating stock, packaging to prevent spoilage, and possibly supplementing with vitamins and minerals for complete nutrition.
Freeze-Dried Food
For those who prioritize convenience, freeze-dried food is a straightforward option. These meals are generally well-labeled with nutrition information, making it easy to track calories and nutrients per meal. However, keep in mind that not all freeze-dried products are labeled equally: some list calories per serving, while others list total daily calories. For long-term planning, it’s typically more helpful to choose brands that list total daily calories, as serving sizes can vary and may not align with actual daily needs.
Meal Planning for Variety and Morale
Meal variety is crucial to avoid “food fatigue”—the weariness of eating the same meals repeatedly, which can reduce overall morale and decrease the likelihood that family members will get adequate nutrition. To maintain morale and ensure everyone is getting a well-balanced diet, consider:
- Meal Planning: Create a meal plan that rotates various foods and flavors. Planning meals in advance not only ensures that food is used efficiently but also makes it easier to account for dietary restrictions and preferences.
- Comfort Foods: Include some comfort foods or treats. Even in difficult circumstances, a little bit of familiar indulgence, like chocolate or canned fruit, can boost spirits and provide a sense of normalcy.
Conclusion
By calculating each family member’s daily caloric and nutritional needs and understanding your preferred approach to food preparation, you’ll have a solid foundation for a long-term food storage plan that is both practical and adaptable. Whether you opt for bulk ingredients, freeze-dried meals, or a combination of both, the time you spend assessing your family’s unique needs will help ensure that your storage is as nourishing as it is sustainable. As you continue building your storage, don’t forget to rotate supplies and refine your plan to keep everything fresh and relevant.
