How to Compile a Nutritionally Balanced FamilyFood Storage Plan
by MooMama
About four years ago our family first began to explore the concept of storing morethan a few weeks¶ supply of food. I began researching how to safely store food(and other supplies) and evaluated various methods to determine how much foodshould be stored. What I soon discovered is that there is a plethora of information
on the topic of food storage, but much of it was biased toward emergency stores of food that were not nutritionally balanced or other methods relied on the use of expensive prepared foods or MREs. Neither method seemed prudent for our family.I instead decided to compile a food storage plan for my family that was based uponcurrent USDA nutritional recommendations. I don¶t intend to propose that thismethodology is necessarily the best available or even that it¶s the right plan foryour family ± but it seems to be the right approach for our family at this time and I
thought I¶d share my research with others.
Determining what to store and how much to store
When evaluating which foods to store for your family you¶ll want to consider bothyour family¶s current dietary intake and food preferences and their ideal dietaryneeds. You don¶t want to make the mistake of storing foods your family doesn¶tregularly consume as that can result in digestive upsets when the time comes touse the foods. You also want to store foods that you eat so you can effectivelyrotate the foods through normal daily consumption. Using the current USDA foodpyramid as a guide we¶ll consider six groups of foods ± grains, vegetables, fruits,
milk, meat & beans, and oils in compiling our family¶s food storage plan.
Grain Category
The USDA recommends that grains comprise the bulk of your daily food intake.Grains, therefore, are the food group that should ideally comprise the largestportion of your food storage. Grains are typically divided into two groupings ±whole grains and refined grains. Whole grains contain the entire grain kernel ± the
bran, germ, and the endosperm. Whole grains are a better source of dietary fiberand rich in B vitamins and minerals such as iron, magnesium, and selenium. Somecommon whole grains include:
y Brown ricey Wheaty Oatsy Popcorny Barleyy Corny Ryey Amaranthy Millety Quinoay Wild Rice
Refined grains are foods that contain milled and processed grains and are then
often enriched with vitamins that are lost in the processing. Refined grains do notcontain the fiber lost during the refining process and because of this loss it¶srecommended that your food storage contain whole grains in addition to anyrefined grains your family may decide to store. Some common refined grains
include:
y White ricey Pastay Gritsy Cornmealy White floury Tortillasy Breakfast cerealsy Couscousy Tortillasy Grits
Determining how much of the grain category to store for
your family
Grains are the starting point of your food storage plan. When we look at thecurrent USDA dietary recommendations, grains comprise the largest portion of dailyfood intakes. You¶ll want to add additional foods to your food storage as yourbudget allows. The additional foods will add to the caloric intake of your stored
food and improve the overall nutritional balance as well.
Male age 9-13 6 ounce equivalents 137 pounds dry grains
Male age 14-18 7 ounce equivalents 160 pounds dry grains
Male age 19-30 8 ounce equivalents 183 pounds dry grains
Male age 31-50 7 ounce equivalents 160 pounds dry grains
Male age 51+ 6 ounce equivalents 137 pounds dry grains
What is an ounce equivalent? In the grain category an ounce equivalent is equal to 1 oz. dry grain, 1 slice of
bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice, cooked pasta, or cooked cereal.
Calculating how much of the grain category to store for
your family
To calculate how much of the grain category to store, you need to tally up the agesand numbers of family members to determine how many pounds of grains to store
for your family. Here is our family¶s example:
Our Family¶s Grain Category Calculation
Child age 2 years ± 69 pounds dry grains
Child age 5 years - 114 pounds dry grains
Male 18 years - 160 pounds dry grains
Male 45 years - 160 pounds dry grains
Female 42 years - 137 pounds dry grains
Using these calculations we know that a year¶s supply of dry grain for our family(given our current ages) would be a total of 640 pounds of dry grain.
Determining how much of each grain to store for your
family
Now that you know how much grain to store you¶ll need to decide on specific grainsand quantities to include in your food storage plan. You¶ll want to look at your
family¶s current diet to see which grains your family regularly eats. If your familyconsumes primarily refined grains you¶ll want to begin adding whole grains to yourfamily¶s diet as it is recommended that at least half of all grains consumed are
whole grains.
There are some other factors to consider in your plan such as space available andshelf life of grains. For instance, refined grains like couscous or orzo pasta wouldtake up less space than elbow macaroni and provide equivalent nutrition. Somegrains have a very long shelf life, such as whole wheat, and others like brown ricehave a relatively short shelf life. You¶ll also want to consider if your family knowshow to utilize the grains to make homemade foods or if your family needs to rely
upon more processed foods.
Here is our family¶s example:
Our Family¶s Grain Category Storage ±
640 pounds dry grains
438 Pounds Whole Grains
y 200 pounds Whole Red Wheat Berriesy 200 pounds Whole White Wheat Berries
y 25 pounds Oatsy 5 pounds Brown Ricey 2.5 pounds Quinoay 2.5 pounds Millety 2 pounds Barleyy 1 pound Popcorn
The meat and bean category includes all foods made from meat, poultry, fish, drybeans or peas, eggs, nuts, and seeds. Meat and beans supply many importantnutrients including B vitamins, vitamin E, iron, zinc, and magnesium. Some
Determining how much of the meat and bean category
to store for your family
The meat and bean category provides important proteins and other nutrientssuch as B vitamins (niacin, thiamin, riboflavin, B6), vitamin E, iron, zinc, and
magnesium. Proteins are essentials nutrients as they are the building blocksfor bones, muscles, cartilage, skin, and blood. They are also significantcomponents in the construction of enzymes, hormones, and vitamins.Combined with fats and carbohydrates, proteins are one of three nutrientsthat provide calories.
Using this chart you can determine your family¶s meat, bean, and egg storage
based upon the USDA minimum daily recommendations:
Family Member Daily Recommendation One Year Food Supply
Child age 2-3 2 ounce equivalents 730 ounce equivalents
Child age 4-8 3 ounce equivalents 1095 ounce equivalentsFemale age 9-13 5 ounce equivalents 1825 ounce equivalents
Female age 14-18 5 ounce equivalents 1825 ounce equivalents
Male age 9-13 5 ounce equivalents 1825 ounce equivalents
Male age 14-18 6 ounce equivalents 2190 ounce equivalents
Male age 19-30 6.5 ounce equivalents 2373 ounce equivalents
Male age 31-50 6 ounce equivalents 2190 ounce equivalents
Male 51+ 5.5 ounce equivalents 2008 ounce equivalents
What is an ounce equivalent? 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1
tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the
meat and beans group.
Calculating how much of the meat and bean category to
store for your family
To calculate how much of the meat and bean category to store, you need to tallyup the ages and numbers of family members to determine how many ounce
equivalents of protein rich foods to store for your family. Also take intoconsideration any special nutritional needs (e.g., pregnancy or lactation). Here isour family¶s example:
Using these calculations we know that a year¶s supply of foods from the meat
and bean category for our family (given our current ages) would be a total of
8030 ounce equivalents.
Determining how much of each foods from the meat and
bean category to store for your family
To begin your calculations, take into account the protein rich foods your familytypically consumes on a weekly basis. Also keep in mind that Americansgenerally consume far more than the minimum daily requirements. Manyfamilies find that beginning with minimum nutritional needs they can store ayear¶s supply and then later add to it to bring it up to the consumption levelsfamilies are accustomed to using. You¶ll want to consider the storage space that
various foods require and you¶ll want a mix of both shelf stable and freezeritems.
Again, here¶s our family¶s example:
Our Family¶s Meat, Beans, & Egg Storage ± 8030 oz.
Foods in the milk category contain protein, calcium, potassium, and are enrichedwith vitamin D. Milk foods are also a common allergen. If your family cannotstore milk foods due to allergies you will want to increase your food storage in
the meat and bean category to ensure adequate protein intake. You¶ll also wantto ensure that you store foods high in calcium. Canned fish, canned turnipgreens, and sesame seeds are high calcium foods that store well. You¶ll alsowant to either obtain sufficient exposure to sunlight to allow your bodies tosynthesize ³vitamin D´, which is manufactured by your skin when it is exposedto adequate levels of UV light or ensure that your diet contains foods rich in
vitamin D such as cod liver oil, canned fish, and egg yolks.
The following is a list of milk products that you might consider storing:
If your family has access to a large freezer, you can also freeze milk and cheese.Milk freezes relatively well, but grated cheeses are the best choice for freezing.
Determining how much of the milk category to store for
your familyUsing this chart you can determine your family¶s storage of milk category foodsbased upon the USDA minimum daily recommendations:
Family Member Daily Recommendation One Year Food Supply
Child age 2-8 2 cups equivalent 730 cup equivalents or 46 gallons
Female age 9-51+ 3 cups equivalent 1095 cup equivalents or 68.5 gallons
Male age 9-51+ 3 cups equivalent 1095 cup equivalents or 68.5 gallons
What is a cup equivalent? 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed
cheese can be considered as 1 cup from the milk group.
Calculating how much of the milk category to store for
your family
To calculate how much of the milk category to store, you need to tally up theages and numbers of family members to determine how many cup equivalents
of milk foods to store for your family. Also take into consideration any specialnutritional needs (e.g., pregnancy or lactation). Our family doesn¶t store foodsfrom the milk category due to allergies, but here is our family¶s example to
assist you in your planning:
Our Family¶s Milk Category Calculation
Child age 2 years ± 730 cup equivalents or 46 gallons
Child age 5 years - 730 cup equivalents or 46 gallons
Male 18 years - 1095 cup equivalents or 68.5 gallons
Male 45 years ± 1095 cup equivalents or 68.5 gallons
Female 42 years - 1095 cup equivalents or 68.5 gallons
Using these calculations we know that a year¶s supply of foods from the milkcategory for our family (given our current ages) would be a total of 4745 cupequivalents.
Determining how much of each food from the milk
category to store for your family
If your family is accustomed to fresh milk and cheese, the transition to dry milkand powdered cheeses might be difficult. If you plan to include these foods inyour diet, it¶s a good idea to begin using them now so your family can adjust tothe foods and become accustomed to eating them. Some families will useadded chocolate or strawberry flavorings to make the reconstituted dry milk
more palatable.
Our family does have a history of milk protein allergies, so we do not store theUSDA recommended amounts of milk foods. Instead we supplement our foodstorage with additional protein rich foods and calcium rich foods (you¶ll see thisreflected in our meat and bean storage and in choices we make throughout ourfood storage plan). But for the sake of demonstration here would be our
4248 cup equivalents - 59 #10 cans instant dry milk (#10 can = 72 cup
equivalents)
84 cup equivalents - 28 cans of evaporated milk (12 oz. can = 3 cup
equivalents)
120 cup equivalents - 5 #10 cans of freeze dried shredded cheese (#10 can =24 cup equivalents)
294 cup equivalents - 7 #10 cans of dehydrated cheese blend (#10 can = 42
cup equivalents)
Vegetable Category
There are several categories of vegetables and ideally your diet (and foodstorage) should contain a variety from each category. Different nutrients are
found in different categories of vegetables.
Dark green vegetablesIncluded are bok choy, broccoli, collard greens, dark green leafy lettuce, kale,mesclun, mustard greens, romaine lettuce, spinach, beet greens, turnip greens,watercress. Freeze dried broccoli is widely available and greens can be grown
in a home garden or under grow lights in the home. Canned greens and spinachfit well into food storage plans.
The dark green vegetables are good sources of chlorophyll, fiber, lutein,zeaxanthin, calcium, folate, vitamin C, calcium, and vitamin A.
Orange and yellow vegetablesIncluded are acorn squash, butternut squash, carrots, hubbard squash,pumpkin, and sweet potatoes. You can find commercially canned carrots, sweetpotatoes, and pumpkin. You can also easily home can these vegetables.Carrots are also widely available in freeze dried form.
The orange and yellow vegetables are good sources of beta-carotene,zeaxanthin, flavonoids, lycopene, potassium, and vitamin A.
Starchy vegetablesIncluded are corn, green peas, lima beans (green), and potatoes. These areeasily found in canned form and dehydrated or freeze dried form.
Other vegetablesIncluded are artichokes, asparagus, bean sprouts, beets, Brussels sprouts,cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or redpeppers, iceberg (head) lettuce, mushrooms, okra, onions, parsnips, tomatoes,tomato juice, vegetable juice, turnips, wax beans, and zucchini. Many of thesevegetables are easily home canned or are available in commercially canned anddehydrated forms.
Make sure to include a variety of vegetables in a variety of colors to provide themost balanced nutrition. It¶s often suggested to include the rainbow of vegetables in order to obtain the best nutrition. For instance, the blue andpurple vegetables include lutein, zeaxanthin, resveratrol, vitamin C, fiber,flavonoids, ellagic acid, and quercetin.
Dry Beans and PeasWe generally store these vegetables as part of our meat and beans category soI recommend that you include them in your protein category rather than
duplicating them in your vegetable category in order to maximize the variety of nutrients in your food storage foods.
Determining how much of the vegetable category to
store for your family
Using this chart you can determine your family¶s vegetable storage based uponthe USDA minimum weekly recommendations:
(measured in cups/ week)
Family Member Dark Green Orange Starchy Other
Child 2-3 1 0.5 1.5 4.5
Child 4-8 1.5 1 2.5 5.5
Female 9-13 2 1.5 2.5 8
Female 14-18 3 2 3 9.5
Female 19-30 3 2 3 9.5
Female 31-50 3 2 3 9.5
Female 51+ 2 1.5 2.5 8
Male 9-13 3 2 3 9.5
Male 14-18 3 2 6 10
Male 19-30 3 2 6 10
Male 31-50 3 2 6 10
Male 51+ 3 2 3 9.5
(the Other category also contains the added amounts that would have been in the dry beans andpeas category if that had been included in the plan)
What counts as 1 cup? 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens
can be considered as 1 cup from the vegetable group.
Calculating how much of the vegetable category to store
for your family
To calculate how much of the vegetable category to store, you need to tally upthe ages and numbers of family members and then add up the different
categories of vegetables to determine the food storage amounts that are rightfor your individual family. Also remember to take into account any special
nutritional needs (e.g., pregnancy or lactation). Here is our family¶s example:
Our Family¶s Vegetable Category Calculation ± One Year
Supply
Name & Age Dark Green Orange Starchy Other
Child 2 yrs 1 0.5 1.5 4.5
Child 5 yrs 1.5 1 2.5 5.5
Male 18 yrs 3 2 6 10
Female 42yrs
3 2 3 9.5
Male 45 yrs 3 2 6 10
Weekly Total 11.5 7.5 19 39.5
Yearly Total 598 390 988 2054
Using these calculations we know that a year¶s supply of vegetable foods for ourfamily (given our current ages) would be a total of 4030 cup equivalents. Thiswould include 598 cup equivalents of dark green vegetables, 390 cupequivalents of orange vegetables, 988 cup equivalents of starchy vegetables,
and 2054 cup equivalents of other vegetables.
Determining which foods from the vegetable category
and how much of each subgroup to store for your family
Take a look at the vegetables your family already enjoys eating and try toinclude those in your food storage mix. Also consider starting a garden if youdon¶t already have one. While most home gardens rarely provide yourvegetables for a full year, it can provide you with fresh vegetables during thegrowing months and fresh vegetables provide more fiber than processed
vegetables.
Vegetables provide needed vitamins and minerals but are low in overall calories.For this reason it is recommended that you first focus on storing grains andprotein rich foods and then store vegetables. If your family does not have a fullyear¶s supply of vegetables stored it is essential that you store a year¶s supply of
y 288 cup equivalents - 24 #10 cans dehydrated bell peppers (#10 can =12 cup equivalents)
y 100 cup equivalents - 50 pints home canned stewed tomatoes ± homecanned in pints (1 pint = 2 cup equivalents)
y 100 cup equivalents - 50 pints home canned Tomato Sauce (1 pint = 2cup equivalents)
y 399 cup equivalents ± 300 14.5 oz. commercial cans green beans ± (14.5oz. can = 1.33 cup equivalents)
y 640 cup equivalents - 40 lbs sprout seeds ± (1 lb seed = 16 cupequivalents)
Our family also adds garden seeds to our vegetable food storage. We use thesquare foot gardening method of gardening and regularly plant tomatoes,peppers (hot peppers and bell peppers), beets, green beans, peas, cucumbers,lettuce, potatoes, onions, cabbage, Brussels sprouts, broccoli, and beans fordrying. We also plant annual herbs to use both fresh and dried. We also useindoor window space in the cooler months to keep some fresh herbs and greens
growing. If your family has the space, a small greenhouse or windowgreenhouses are a great idea to allow some growth of fresh vegetables during
cold months.
Fruit Category
Different nutrients are found in different fruits, so it is recommended that youeat a wide variety of fruits. The four most valuable nutrients in fruits are fiber,vitamin C, carotenoids (e.g. beta carotene), potassium, and phytonutrients.
Some, such as raisins, even are a good source of iron! Remember to minimizeyour consumption of fruit juices as the fiber found in whole fruits are an
Determining which fruits and how much of each to store
for your family
Take a look at the fruits and fruit juices your family already enjoys consumingand try to include those in your food storage mix. Commonly stored fruit types
include dried or dehydrated fruits, canned fruits, and fruit juices. Ideally you¶dwant to minimize your reliance on fruit juices as the fiber in the fruits is animportant part of the overall benefit of the fruit. You¶ll also want to ensure thatyour plan contains at least one source of vitamin C per family member per day.This can be included in either the fruit or vegetable category.
Also, just like in the vegetable category the fruit category is one that should beconsidered only after your family has sufficient stores of grains and meat andbeans. If you are unable to store a full supply of fruits, though, ensure thatyour family has on had multivitamin supplements to supply necessary nutrients
that are typically supplied by fruits.
Here is our family¶s example:
Our Family¶s Fruit Category Storage ±
2921 cup equivalents ± 3008 cup equivalents shown
250 cup equivalents ± 125 cans - 15 oz. cans Pears
252 cup equivalents ± 63 quarts - home canned Applesauce in quarts
250 cup equivalents ± 125 cans - 15 oz. cans Peaches
500 cup equivalents ± 500 cans - 11 oz. cans Mandarin Oranges
500 cup equivalents ± 30000 grams Dried Strawberries (60 g = 1 cup
equivalent)
250 cup equivalents ± 15000 grams Raisins (60 g = 1 cup equivalent)
250 cup equivalents ± 50 containers - 10 oz. container Dates (60 g = 1 cupequivalent)
250 cup equivalents ± 15000 grams Dried Cranberries (60 g = 1 cup equivalent)
250 cup equivalents ± 15000 grams Dried Apples (60 g = 1 cup equivalent)
256 cup equivalents ± 32 bottles - 64 oz. bottles of Grape Juice
Oils and fats provide essential fatty acids that are necessary for good health.They also provide calories that are needed for our bodies to do the work thatthey need to do. In most American diets, the levels of oils and fats consumed
exceed our bodies¶ needs, but oils and fats can and should be part of a healthyfood storage plan.
Oils are fats that remain liquid at room temperature. They also usually containmore monounsaturated and polyunsaturated fats than do solid fats. These fatsare believed to be a healthier alternative to saturated fats and hydrogenated
fats.
Fats are often contained within other foods such as meats, seeds, and nuts.
Some vegetables, such as avocados, are naturally high in fats as well.
Determining how much of the oil and fat category to
store for your family
Using this chart you can determine your family¶s storage of foods from the oil
and fat category based upon the USDA minimum daily recommendations:
Family Member Daily Recommendation One Year Food Supply
Child age 2-3 3 teaspoons 183 fluid ounce equivalents
Child age 4-8 4 teaspoons 243 fluid ounce equivalents
Female age 9-13 5 teaspoons 304 fluid ounce equivalents
Female age 14-18 5 teaspoons 304 fluid ounce equivalents
Male age 9-13 5 teaspoons 304 fluid ounce equivalents
Male age 14-18 6 teaspoons 365 fluid ounce equivalents
Female age 19-30 6 teaspoons 365 fluid ounce equivalents
Female age 31-50 5 teaspoons 304 fluid ounce equivalents
Female age 51+ 5 teaspoons 304 fluid ounce equivalents
Male age 19-30 7 teaspoons 426 fluid ounce equivalents
Male age 31-50 6 teaspoons 365 fluid ounce equivalents
Male age 51+ 5 teaspoons 365 fluid ounce equivalents
Calculating how much of the oil and fat category to store
for your family
To calculate how much of the oil category to store for your family, you need to
tally up the ages and numbers of family members to determine the food storageamounts that are right for your individual family. Also remember to take intoaccount any special nutritional needs (e.g., pregnancy or lactation). Here is our
Using these calculations we know that a year¶s supply of the oil and fat categoryfor our family (given our current ages) would be a total of 1130 fluid ounceequivalents.
Determining which oils and fats and how much of each
to store for your family
Just like in the other food storage categories you¶ll want to consider which oilsand fats your family currently uses and consumes. Many times fats and oils areadded to foods in the cooking processes. You¶ll also want to consider if fat richfoods are contained elsewhere in your food storage plan ± such as nuts, nutbutters, seeds, and meats.
The oil and fat category is one in particular where you need to consider the shelf
life and storage stability of your food choices. Oils and fats are particularlysensitive to warm temperatures and light and will turn rancid more quickly whenstored improperly. Ideally you will want a dark cool area to store your oils andfats. The ideal storage temperature for olive oil, for instance, is 57 degrees
Fahrenheit.
Oils higher in monounsaturated fats have a longer shelf life than those which are
lower in monounsaturated fats.
Our Family¶s Oil and Fat Category Storage ± 1130 fluid
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