Maintaining a balanced diet in a crisis comes down to planning before you need it. That means a stored supply of water and shelf-stable foods your household will actually eat, a few food safety rules for power outages, and a plan for medicines. A basic multivitamin can help fill gaps when food choices are limited for a while, but it cannot replace food.
Key Takeaways
- Ready.gov advises storing at least a several-day supply of non-perishable food and at least one gallon of water per person per day for several days.
- Choose foods your household already eats, cover special dietary needs, and favor items that need no refrigeration, cooking or extra water.
- An unopened refrigerator keeps food cold for about 4 hours; a full freezer holds its temperature for about 48 hours (24 if half full).
- Throw out perishable food left at room temperature for 2 hours or more, and anything that touched flood water. When in doubt, throw it out.
- The NIH says a multivitamin can help you get recommended amounts of nutrients when food alone falls short, but it cannot take the place of a varied diet.
- Keep an up-to-date medicine list, store medicines and supplements in watertight containers, and plan how to keep refrigerated medicines cold.
Evidence grade: Strong. The storage and food safety steps come from federal preparedness and food safety guidance, and the NIH confirms that multivitamins raise nutrient intakes; no trials have tested multivitamins specifically during emergencies, and their wider health benefits are uncertain.
Why a Balanced Diet Still Matters in a Crisis
A storm, flood, power outage or sudden loss of income can shrink your food choices overnight. Stores may close, refrigeration may stop, and clean water may be harder to find. Even in normal times, many adults fall short on produce: CDC data from 2019 found that only about 12% of U.S. adults met fruit recommendations and 10% met vegetable recommendations. A crisis can widen those gaps.
The goal is not a perfect diet. It is steady meals that supply energy, protein, fiber and a range of vitamins and minerals for the days or weeks before normal routines return. Planning ahead makes that far easier than improvising. For a related look at eating well where access is limited, see our guides to food security in remote locations and nutritional needs for remote area residents.
Building an Emergency Food Supply
Ready.gov, the federal preparedness site run by FEMA, recommends storing at least a several-day supply of non-perishable food. Its guidance is practical:
- Choose foods your family will eat.
- Remember special dietary needs, including food for infants.
- Stock canned foods, dry mixes and staples that do not need refrigeration, cooking, water or special preparation.
- Include a manual can opener and eating utensils.
Ready.gov's suggested list includes ready-to-eat canned meats, fruits and vegetables; protein or fruit bars; dry cereal or granola; peanut butter; dried fruit; canned juices; non-perishable pasteurized milk; high-energy foods; and comfort foods.
Choosing nutrient-dense shelf-stable foods
To keep meals balanced, build the supply around food groups rather than single items. The table below groups common shelf-stable choices.
| Food group | Shelf-stable options | Planning notes |
|---|---|---|
| Protein | Canned tuna, salmon, chicken or beans; peanut butter; nuts | Ready-to-eat canned meats and peanut butter need no cooking |
| Fruits | Canned fruit, dried fruit, canned juice | Useful when fresh produce is unavailable |
| Vegetables | Canned vegetables; frozen vegetables while power lasts | Eat frozen items first if the power goes out |
| Grains | Dry cereal, granola, crackers, protein or fruit bars | Pick ready-to-eat items over those that need boiling |
| Dairy | Non-perishable (shelf-stable) pasteurized milk | Choose single-serve sizes to avoid leftovers without a fridge |
Frozen produce is a good everyday choice too. A 2015 study from the University of California, Davis compared eight fruits and vegetables and found that the vitamin content of frozen samples was generally comparable to, and sometimes higher than, fresh samples stored in the refrigerator.
Rotate and check your supply
Ready.gov's kit advice is to keep canned food in a cool, dry place, store boxed food in tightly closed plastic or metal containers, replace expired items, and rethink your needs every year. Using older items first keeps the supply fresh. Do not eat food from cans that are swollen, dented or corroded, or any food with an unusual odor, color or texture, even if the can looks normal.
Water Storage Basics
Water matters more than food in the first days of an emergency. Ready.gov recommends storing at least one gallon of water per person per day for several days, for drinking and sanitation. A normally active person needs about three-quarters of a gallon of fluid a day, but needs vary with age, health, activity, diet and climate. Children, nursing mothers and people who are ill may need more, as can people in hot climates.
- Commercially bottled water is the simplest option. Store it in its sealed original container in a cool, dark place.
- If you fill your own containers, use food-grade containers, clean them with dish soap, and sanitize them with one teaspoon of unscented liquid household bleach per quart of water.
- Replace water that was not commercially bottled every six months.
If stored water runs out and no safe source is available, Ready.gov describes boiling (a rolling boil for one full minute) as the safest treatment method. Its alternative is adding 1/8 teaspoon of regular, unscented household bleach (5.25-6.0% sodium hypochlorite) per gallon and letting it stand for 30 minutes.
Food Safety During a Power Outage
Bacteria grow quickly between 40 and 140 degrees Fahrenheit, so a power outage is mainly a food safety problem. The FDA's guidance covers before, during and after an outage.
Before an outage
- Keep appliance thermometers in the refrigerator (40 F or below) and freezer (0 F or below).
- Freeze containers of water. They help keep food cold, and the melted ice can serve as drinking water.
During an outage
- Keep refrigerator and freezer doors closed as much as possible.
- An unopened refrigerator keeps food cold for about 4 hours. A full freezer holds its temperature for about 48 hours, or 24 hours if half full.
- Discard perishable food held at room temperature for 2 hours or more (1 hour if it is above 90 F outside).
After power returns
- Frozen food that still has ice crystals or is at 40 F or below can be refrozen or cooked.
- Discard refrigerated perishables, such as meat, poultry, seafood, milk, eggs and leftovers, that were above 40 F for 4 hours or more.
- Do not rely on appearance or smell to judge safety.
- Throw away food that came into contact with flood water.
Planning Balanced Meals From a Limited Supply
A simple pattern helps: at each meal, pair a protein (canned fish, beans or peanut butter) with a fruit or vegetable and a grain. Eat perishable food first, then frozen, then shelf-stable items.
If you are relying on food banks or community programs, ask what is available and fill gaps with stored staples. Plan for dietary restrictions in advance, such as gluten-free, vegetarian or allergy-safe items, because substitutes may be hard to find during an emergency. If you have a medical condition that affects what you eat, talk with your healthcare provider about what to keep on hand. For general meal-building ideas, see our healthy diet guide.
When a Multivitamin May Help Fill Gaps
A multivitamin/mineral supplement (MVM) is a reasonable addition to an emergency kit, with realistic expectations. According to the NIH Office of Dietary Supplements (ODS):
- Taking an MVM raises your daily nutrient intake and can help you get recommended amounts of vitamins and minerals when you cannot or do not get enough from food alone.
- MVMs cannot take the place of a varied diet. Foods also provide fiber and other substances that supplements do not.
- It is hard to show that MVMs provide wider health benefits, partly because people who take them often already eat more nutrients from food.
- MVMs have no standard definition. "Basic" once-daily MVMs contain most vitamins and minerals at amounts that generally do not exceed the Daily Values.
ODS also notes that MVMs designed for certain groups differ. Products for older adults usually provide more calcium and vitamins D and B12 and less iron, children's products provide smaller amounts, and a prenatal MVM can help pregnant women get enough folic acid, iron, iodine and vitamin D. If you already take a supplement daily, keep a supply in your kit so a disruption does not interrupt your routine.
Supplements are not a substitute for water or calories. In a short emergency, steady meals and safe water come first.
Storing Medicines and Supplements
Ready.gov notes that about half of Americans take a prescription medicine every day and that an emergency can make refills hard to get. It advises organizing and protecting prescriptions, over-the-counter drugs and vitamins as part of your kit. The FDA recommends that you:
- Keep an up-to-date list of your medicines, including the name, strength, purpose, dose and timing of each, plus your medical conditions and allergies.
- Keep a copy of your prescriptions with your emergency supplies, and ask your pharmacist about early refills and an emergency supply.
- Store medicine bottles in watertight containers, kept where floodwater is unlikely to reach them.
- Plan how to keep refrigerated medicines cold during an outage, using a cooler and ice or gel packs, and follow the labeled storage instructions.
- After a disaster, check every medicine for damage. Medicines exposed to excessive heat or to flood or contaminated water may need to be replaced.
Apply the same care to supplements. Follow the storage directions on the label, keep lids tightly closed, check expiration dates when you rotate your kit, and replace anything that looks or smells different.
Safety and Interactions
- Too much of some nutrients: ODS notes that taking an MVM can raise the chance of getting too much iron, vitamin A, zinc, niacin and folic acid, especially from products with more than recommended amounts. Add up nutrients from all your supplements and fortified foods, and stay under the upper limits.
- Blood thinners: Basic MVMs do not usually interact with medications, with one key exception. If you take warfarin (Coumadin, Jantoven) or another blood thinner, talk to your doctor or pharmacist before taking any MVM or supplement with vitamin K.
- Smokers: ODS advises smokers, and perhaps former smokers, to avoid MVMs with large amounts of beta-carotene and vitamin A.
- Pregnancy: Too much preformed vitamin A during pregnancy is a concern. Ask your healthcare provider which prenatal product fits your needs.
- Medical conditions: If you have a condition that requires a special diet or depends on regular medication, make a plan with your healthcare provider before an emergency.
Frequently Asked Questions
How much food and water should I store for an emergency?
Ready.gov recommends at least a several-day supply of non-perishable food and at least one gallon of water per person per day for several days, for drinking and sanitation. Store more for children, nursing mothers, people who are ill and hot climates, and include pet needs.
What are the best nutrient-dense foods for an emergency supply?
Choose foods from each group that need little or no cooking: canned fish, chicken and beans, peanut butter and nuts for protein; canned and dried fruit; canned vegetables; dry cereal, granola and bars; and shelf-stable milk. Pick foods your household already eats.
Are supplements safe to use during emergencies?
A basic multivitamin is unlikely to cause harm for most adults, according to the NIH, as long as your total intake from all supplements and fortified foods stays under the upper limits. Check with your doctor or pharmacist if you take a blood thinner, are pregnant or have a medical condition.
Should I take a multivitamin during a crisis?
It can help fill nutrient gaps if your food choices are limited for a while, but it cannot replace food. If you already take one, keep a supply in your kit. Water and regular meals come first.
How should I store supplements for emergency use?
Follow the label's storage directions, keep containers tightly closed, and store them in watertight containers with your medicines, away from heat and possible floodwater. Check expiration dates when you rotate your kit and replace anything damaged.
Sources
- NIH Office of Dietary Supplements. Multivitamin/mineral Supplements: Fact Sheet for Consumers.
- NIH Office of Dietary Supplements. Multivitamin/mineral Supplements: Fact Sheet for Health Professionals.
- Ready.gov (FEMA). Food.
- Ready.gov (FEMA). Water.
- Ready.gov (FEMA). Build a Kit.
- U.S. Food and Drug Administration. Food and Water Safety During Power Outages and Floods.
- U.S. Food and Drug Administration. Safe Drug Use After a Natural Disaster.
- Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019. MMWR Morb Mortal Wkly Rep. 2022.
- Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015.
Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.
Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: · How OPA researches and writes
