Chapter 8:Nutrition

Calories
the average man needs about 2500 calories a day to maintain weight and functionality. Doing moderate physical labor or survival activities can easily increase that number to 3000+. When the calorie intake drops below 1200 (or half of the optimal number of calories for an individual) the body goes into a survival mode in which physical and cognitive functions are impaired. Extreme lethargy, indecisiveness, confusion and excessive sleepiness are some of the symptoms and are not beneficial to dealing with the stresses encountered when our lives are in peril. In a survival situation, therefore, calories are crucial and the more, the better. That is right, fat is your friend; remember that fat has 9 calories per gram, whereas protein and carbohydrates only have 4 calories per gram. If you only have 2 pounds of food at your disposal, what do want the composition of that food to be? Keep this in mind when you are making your preparations.

Very simply, when you are purchasing canned goods for preparedness, devote at least one-half of your purchases to high calorie choices with ample protein and fat. Include some starches like beans, corn and potatoes, since carbohydrates are easily metabolized and turned into the sugars that our brains require. Fruits and vegetables have fiber and some vitamins that cannot be obtained from other sources, so don’t ignore them.

Drying food is one of the oldest methods of preservation and is still a winner in terms of shelf life and durability. On the other hand, 1# bags of rice and dried beans are cheap, filling, and readily-available and supply complete proteins when used together. If you have a vacuum sealing machine, a good “ration pack” can be made by placing 1# of dried beans, 1# of rice, 1/3 cup of dehydrated onions, and 2 tablespoons of a salt-based seasoning in separate bags and sealing them together. The contents of that pack can easily feed 4 people for a day.In the event that you have meat that is ready to spoil due to a recent hunting success or a prolonged power outage, take a page from our ancestors and dry it. There are several methods for drying meat or anything else with a high moisture content. If you are in an arid environment, drying is dead easy. Cut the meat into ¼" slices, rub it with salt and spices (if desired), and either spread it out on a grating or hang it for 2-3 days in an area with decent air flow. Plastic bags hold moisture close to the food and will cause the food to partially hydrate and eventually rot. Dehydrated foods can be re-hydrated in hot water and used in soups or stews. The dehydrating process reduces the weight of most meat and produce to about 6-10% of its regular weight, so a lot more food energy can be carried per pound.

The individual vacuum packs of trail mix, nuts, jerky or individual sausages (such as "Slim-Jim”) make for a readily pack-able addition to your BOB that provide a lot of calories with minimal weight and space. The individual packs of sports drink powders are also a worthwhile addition. Everyone knows that feeling of lightheadedness and nausea that hits when your blood sugar or electrolyte balance goes low. The electrolytes and sugar in those packets is a quick fix for that.

This is not meant to try and convince anyone to switch to a diet of donuts and bacon. Obesity still carries a major penalty in many other aspects of survival both in our current reality and in a worst-case scenario. The ability to live without medications for hypertension, or cholesterol or diabetes is critical when the pharmacies all shut down. Too much fat will indeed kill you. The focus should be on general health and stamina, especially in terms of manual labor and walking. A person with a large muscle mass and very little fat effectively has a huge engine with a very small gas tank. The big engine is helpful, but the tank must always be refilled. A person with little muscle mass and a lot of fat has a small engine and a huge gas tank. It doesn't matter how much fuel there is if the engine is too small to do the job. A person with decent muscle mass, good cardiovascular health and a little extra “cushion” is the best suited to prolonged survival. The ability to walk while carrying weight and the ability to do strenuous work are the most vital elements.

Most of whats in this Chapter was taken from A great article you can find here