Stock up on food for the cold weather!
Moving to Ohio from a place where winter is not even a thing is challenging for me. Not only am I always cold, but I did not think to get my car ready for the commute! I figured that I needed to have food available in my apartment as well as in my car in case of an emergency (knock on wood!), but what are good food items to store for the cold season? As long as the food items have a long shelf life and are dense in nutrients, you can consider to store them for the season. I’ve broken down some of the food items that you can store in your car and in your house.
Car
It is important to keep nutrient-dense foods in your car that will not be affected by the freezing temperature.
- Granola bars. Look for granola bars with high-calorie and high-protein contents so that it can satisfy your energy requirement. Stock up different kinds/flavors so you have some options to choose from. Most granola bars have around 100-300 calories, which should meet 5-15% of your energy needs in a day (based on 2000 kcal needs)
- Whole-grain crackers. Choose whole-grain crackers to get some extra fiber, which will help keep you fuller for longer. Some crackers are also fortified (extra nutrients are added that are not normally contained in the food) with nutrients, such as calcium and phosphorus for, stronger bones!
- Dried fruits. Dried fruits will not only satisfy your sweet tooth, but they are also a good source of fiber to help you feel satisfied. Dried fruits can also count as part of your daily fruit intake. According to MyPlate, fruits should count as a quarter of your meal.
- Jerky. A good protein source would be jerky. However, make sure to pay attention to the sodium content. Eating too many high sodium foods has shown to lead to conditions, such as hypertension and heart disease. As a reference, the recommended amount of sodium intake per day is less than 2300 mg.
- Canned tuna. Remember those whole-grain crackers we talked about? Tuna would be a great addition to your crackers. Similarly to jerky, tuna is another great source of protein. Make sure you get one with a can cap for easier opening.
- Trail mix. Choose trail mix with nuts and seeds such as almonds, pistachios, walnuts, and pumpkin seeds. Trail mixes that have dried fruits instead of chocolate/candies typically have less added sugar.
Home
There are more things which you can keep in your home than in your car simply because there is more space, and it is more insulated. The following foods are great for when you are not able to leave your home or when the electricity is out. You can keep anything that was listed for the car in addition to these food items.
- Water. Stay hydrated! People need about 25-30 mL/kg of body weight per day to keep themselves hydrated.
- Oatmeal. Not only is oatmeal a great option to meet your energy needs, but it is also fortified with nutrients, such as B vitamins, folic acid, vitamin A, and iron. B vitamins, folic acid, and iron are important for the development of red blood cells. Vitamin A is important for eye health. The great thing about oatmeal is that you can use it to make no-bake energy bars or overnight oatmeal.
- Peanut butter. This is another great source of protein and fat. Choose natural peanut butter for lower sodium content. Mix peanut butter in your oatmeal and add some other toppings, such as chocolate chips and chia seeds to make energy bars.
- Canned foods. Canned vegetables and fruits are great emergency foods because most canned foods are usually cooked and ready to eat. Make sure to drain and rinse your canned food items before consuming them to reduce your sodium intake. You can also use canned beans to make black bean salad, which provides fiber and protein and is easy to make.
- Electrolyte drinks/electrolyte powder. What is electrolyte anyway? They are electrically charged minerals, including bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium. These minerals help regulate the water in your body, your nervous system, as well as your muscle function – including the most important muscle; the heart.
- SP
I have lived in Ohio my whole life and I feel like my body still hasn't fully adapted. I firmly believe I am meant to live in a warmer climate.
ReplyDeleteThere have been times where I was driving on the roads in inclement weather conditions. Luckily, I have yet to be in a situation where I am stuck on the side of the road. That being said, I should load up on snacks in my car if that occasion were to happen.