Nutrition Basics for Survival
Understanding the importance of macronutrients
Macronutrients refer to nutrients that the body requires in large quantities. These are proteins, carbohydrates and lipids. In a survival situation, it is essential to maintain an adequate balance between these three elements to maintain normal body functions.
THE proteins contribute to the construction and repair of body tissues. They can also serve as a source of energy when there is a shortage of carbohydrates and lipids. Animal sources such as meat, fish, eggs and dairy are rich in high-quality protein.
THE carbohydrates are the body’s main source of energy. When you’re in a survival situation, it’s best to focus on complex carbohydrates (such as whole grains and vegetables) that provide a sustained release of energy.
THE lipids provide a concentrated source of energy and are essential for the absorption of certain vitamins. In a survival situation, lipids can come from nuts, seeds, fatty fish and oils.
Maintain micro nutrition
In addition to macronutrients, it is crucial to consume a variety of micronutrients. These include vitamins and minerals, which are essential for immune system support, bone health, metabolism, and other bodily functions.
Here are some examples of important micronutrients and their food sources in a survival situation:
- Vitamin C: wild berries, green leafy plants, citrus fruits
- Vitamin D: sun, fatty fish, enriched dairy products
- Calcium: dairy products, nuts and seeds, green leafy plants
- Iron: red meat, fortified cereals, green leafy vegetables
Hydration
Water is the most critical nutrient in a survival situation. The human body can survive weeks without food, but only a few days without water. Make sure you have reliable methods of obtaining safe drinking water on hand, whether through rainwater harvesting, purification or desalination.
Survival food reserve
It is recommended to equip yourself with emergency supplies to deal with a survival situation. Among the brands to favor, we will note the products MRE (Meals, Ready-to-Eat), THE Datrex survival energy bars or the packs Wise Food Storage.
Make sure these stocks are nutritionally balanced, easy to prepare, and have a long shelf life.
Finally, remember to rotate these stocks regularly to ensure freshness and food safety.
A good understanding of survival nutrition principles can seem intimidating at first. However, with a little preparation and knowledge, you can ensure your survival and that of your loved ones in the most difficult situations.
Choice of Food: What to Eat in an Extreme Situation?
1. Energy-Rich Foods
In a survival situation, high-calorie foods become essential. They provide the energy needed to complete important tasks and combat exhaustion. Peanut butter, for example, is a rich source of protein and healthy fats. THE Skippy peanut butter offers approximately 190 calories and 7 grams of protein per 2 tablespoon serving.
2. Shelf-stable foods
Non-perishable foods are essential in a survival situation. Here are some options:
- Canned food – meat, fruit, vegetables, soups (e.g. canned soups Campbell)
- Whole grain cereals – oats, quinoa, brown rice
- Dried products – beans, lentils, chickpeas
3. Easy-to-Prepare Foods
In a crisis scenario, it is likely that you will not have access to a full kitchen. Ready-to-eat or easy-to-prepare foods, such as freeze-dried foods, become very useful. THE Mountain House Freeze Dried Meals are a good example – simply add hot water, wait a few minutes and you have a complete meal.
4. Nutrient Supplements
Consider adding supplements such as multi-vitamins to your food supply. Make sure you have a reliable source of vitamin C (such as effervescent tablets Redoxone) to help prevent scurvy, a disease caused by a deficiency of this vitamin.
5. Foods for morale
Don’t overlook the importance of pleasure when selecting your survival foods. A little bit of chocolate, tea bags or coffee can bring comfort in difficult situations.
| Food | Calories | Proteins | Sustainability |
| Skippy Peanut Butter (2 tablespoons) | 190 | 7g | 2 years |
| Campbell soup (1 can) | 80-300 | 3-14g | 2-5 years |
| Mountain House Freeze Dried Meals (1 serving) | 240-800 | 5-40g | 30 years |
So, make wise choices when it comes to food to survive in extreme situations. Be prepared, stay informed, and stay alive.
Preserving your Nutritional Health in a Survival Situation
Detailed Understanding of Your Nutritional Needs
The Key Role of Macronutrients
Macronutrients are the main nutrients necessary for human survival: proteins, carbohydrates and lipids. Each macronutrient has a unique and essential role:
- THE Proteins help with cellular repair and are crucial for building muscle strength.
- THE Carbohydrates are the body’s main source of energy.
- THE Lipids (or fats) provide long-term energy and facilitate the absorption of certain vitamins.
The Essential Role of Micronutrients
Micronutrients, while necessary in small amounts, are just as essential to your health. Vitamins and minerals help with various bodily functions and maintain the strength of the immune system.
Plan Preventively
The constitution of Stock
In a survival situation, reliable access to food is not guaranteed. Make sure you have a suitable food stock. Ideally, set aside shelf-stable foods that meet your nutritional needs.
Foods that can meet these requirements may include things like:
- Mountain House, for complete freeze-dried meals.
- Canned foods Bonduelle, such as vegetables and fruits.
- Cans of tuna or sardines Constable.
- Whole grain cereals Nestle.
Water: The Vital Element
Consider your fluid source. Dehydration can quickly put your life at risk. Keep drinking water available and consider purification methods in case of shortage such as using LifeStraw, a personal water filter.
Adapt your diet
Portion Management
In a survival situation, the amount of food may be limited. It is therefore crucial to manage your portions well. Be sure to balance your meals with an adequate distribution of macronutrients.
Reasonable Consumption
Be aware of your energy costs. If you are moving or exerting yourself, you will need more food. Otherwise, conserve your food reserves and only eat when you are hungry.
This guide is designed to give general advice on nutrition in a survival situation. However, dietary needs can vary greatly from person to person. Make sure you have a good understanding of your personal needs and plan accordingly. This is when you will be fully prepared to stay healthy, even in a survival situation.
Tips and Techniques for Optimizing Nutrition in a Hostile Environment
Preparedness: The First Step Toward Survival
Excellent preparation makes the difference between those who survive and those who do not. Having a few basic foods in mind can help you put together an optimal survival diet.
Plan a diet rich in calories and nutrients
When the energy reserve is reduced to its minimum, every calorie counts. Choose foods that are dense and rich in calories and nutrients.
1. Nuts are an excellent source of protein, fat and calories.
2. Beans, although heavier, are a rich source of protein and fiber.
3. Peanut butter is a great choice for a food high in protein and calories.
Consider pre-packaged foods specifically designed for survival
There are brands such as Mountain House which offer dehydrated meals rich in calories and very creative. They are light, easy to prepare and have a long shelf life.
Stay hydrated
Water is an essential nutrient for the human body. When you are in a hostile environment, it is important that your water supply remains constant. Always have means of filtering and purifying water at your disposal.
Hunting and Fishing: Valuable Skills
In hostile environments, the ability to hunt and fish remains a valuable skill. It allows you to diversify your diet while ensuring a protein intake.
Know the Basic Principles of Hunting
Learning how to make traps to capture small animals is a good start. Obviously, basic tools, such as a firearm or a bow, can make hunting easier. However, knowing old hunting techniques can be very useful.
Know How to Fish
In the presence of water, fishing provides a constant source of food. Basic techniques, like making your own fishing line or identifying the best locations, can make a big difference.
The Exploitation of Natural Resources
The environment around you is a potential source of food. However, you must learn to distinguish edible foods from toxic ones.
Learn to Identify Edible Plants
Certain plants can not only fill your stomach, but also provide valuable nutrients. However, others are highly toxic. Acquiring botanical knowledge is a valuable tip for survival.
Enjoying Fruits and Berries
Fruits and berries are generally an excellent source of nutrition. However, make sure you identify them correctly to avoid food poisoning.
In adversity, your best ally is your mind. By using these techniques and tips in conjunction with strong determination, you have every chance of surviving and thriving in a hostile environment.
