The key points of epidemic food reserve: the most complete and condensed version ever

Recently, the epidemic situation in many places is severe, and we don’t know when the virus will come to our area. It is wise to stock up some food and daily necessities before the community is closed unexpectedly. This time, I have combined the content I wrote before, and made some revisions and supplements, hoping to help my friends.

First, the quantity should be arranged reasonably. If you buy too much, it will easily mold, rot, and deteriorate, causing food waste and economic losses; if you buy too little, you may be afraid that it will not be enough. You may want to take a look at the situation of the closed communities around you. If you can buy food online normally soon, express delivery will not stop, and logistics will be smooth, then a week's supply will be enough. If life services are not in place and there is no express delivery of vegetables, then you need to stock up more appropriately.

The foods that need to be stockpiled include the following.

Category 1: Food.

Grains include rice, flour, corn, millet, various brown rice, oats, barley, buckwheat, quinoa and other whole grains, as well as their processed products, such as oatmeal, whole-grain baking powder, noodles, rice noodles, pasta, dry pancakes, naan, etc.

Eat a variety of staple foods in order to increase food diversity. These products are low in moisture, easy to preserve, and easy to get supplies during the lockdown, so half a month to one month's worth of them is enough.

It is important to remind you that as the weather gets hotter and the rainfall increases, it is best to buy food products that are vacuum packed. After opening, pay attention to moisture and insect prevention to avoid mold. After opening the package, it is best to put it in a sealed bottle or jar, and do not leave it open to allow insects and oxygen to enter and exit easily.

Category 2: eggs.

If you eat one egg per person per day, you can have enough for 2 weeks. The shelf life of eggs is 2 weeks at room temperature and 6 weeks in the refrigerator. If there are no cracks on a cooked egg, it can be stored at room temperature for at least 3 days and in the refrigerator for more than a week. So you can eat it for several days after cooking it once.

You can buy a small amount of salted duck eggs, preserved eggs, stewed eggs, and canned quail eggs. Although they are not as nutritious as fresh eggs and have a greater loss of vitamins, at least they have a long shelf life and can increase protein supply when you can't go shopping.

Category 3: Milk.

Based on 200-300 grams per person per day, pasteurized milk and yogurt can be stored for a week, but if you store more, the refrigerator will not have enough space. Therefore, it is recommended to use a combination of pasteurized milk + room temperature milk + milk powder. Buy enough room temperature boxed milk for half a month, add a few packs of milk powder, and use them together, it can last for a long time.

The shelf life of yogurt is about 21 days. So you can buy a 10-day supply. It is best to buy a yogurt machine, buy some bacterial powder, and use milk powder to make yogurt. It is cheap and convenient. When you buy bacterial powder, a yogurt machine is usually given as a gift. It is very convenient to use milk powder + water + bacterial powder to make yogurt. On the basis of whole milk powder or whole milk, add some skim milk powder to enhance the protein, and you can enjoy thick high-protein yogurt.

Category 4: Meat, fish and shrimp.

According to the daily consumption of 50-100 grams per person, pack the meat and freeze it. Remember that meat cannot be thawed repeatedly, and the amount of each package is just the amount for one meal. It is best to cut the lean meat into flat pieces, put it into a fresh-keeping bag, squeeze out the air and flatten it, which can speed up the freezing and thawing process and make better use of the space in the freezer. Whole chickens and ducks are irregular in shape and waste too much space. You can buy products cut into different parts.

In addition to whole fish and shrimp, you can also buy products cut into pieces or made into shrimp, which is convenient and saves freezer space. It is best to put a label on the bag to indicate what kind of meat it is and when it was frozen to avoid it being frozen for too long.

You can consider buying some soft-canned products such as packaged braised beef, roast chicken, cooked duck legs, etc. that can be stored at room temperature to save freezer space.

Various tin canned fish and meat can be stored for 2 years, and sausages, bacon, etc. can also be stored at room temperature for half a year to a year, but the nutritional value is lower than that of fresh meat. You can buy them in small quantities and use them occasionally to change the taste.

Category 5: soy products.

If you consider that each person consumes 100 grams of tofu per day, you can store enough to last for a week, because the shelf life of boxed tofu is only one week. If you want to store more, it is recommended to make frozen tofu. For the rest, you can buy dried tofu, tofu shreds, tofu sheets, vegetarian chicken, vegetarian meat and other seasoning products, which can be frozen and stored for 3 months.

It is recommended to store some bean curd sheets, dried tofu skin, vegetarian chicken wings, etc., which are convenient to use at any time.

Category 6: Nuts and oilseeds.

Consider 25 grams per person per day. Oil seeds include peanuts, soybeans, black beans, sesame seeds, sunflower seeds, watermelon seeds, etc., which can be cooked or made into soy milk, which is very convenient for supplementing nutrition. You can also buy roasted soybeans, roasted peanuts, fried melon seeds, etc., and eat them as snacks in small amounts.

Walnuts, hazelnuts and other nuts can be eaten directly in the shell of unprocessed products, which are healthier than snack packaged products and more durable in storage. Of course, don't forget to prepare a useful nutcracker and other utensils.

Category 7: Fruits.

Consider 200-400 grams per person per day. For long-lasting apples, pears, oranges, etc., you can buy enough to last for 2-4 weeks, and for other fruits, you can usually only buy enough to last for 3 days.

It is recommended to prepare some dried fruits such as raisins, dried apricots, and dates, which are easy to preserve. Adding a little to pasta, rice, porridge, and soy milk can not only increase the natural sweetness and bring food enjoyment, but also provide minerals, dietary fiber, and antioxidants in fruits. Note that these dried fruits are prone to mold and insects, so they must be stored in an airtight container. You can also buy small bags of products.

Category 8: Vegetables.

Consider 300-500 grams per person per day. Most fresh vegetables can only be stored for about a week. Chinese cabbage, cauliflower, purple cabbage, onion, potato, onion, ginger, garlic, etc. can be stored for a longer time, so you can prepare more. Wrap them in paper and plastic bags and store them in a cool place, away from light.

Each type of vegetable has its own storage tips. For example, fresh green leafy vegetables tend to wilt easily. Wrap them in absorbent paper, put them in a fresh-keeping bag, and put them in the refrigerator. They can be kept in good condition for at least 3 days.

Eggplant, carrot, radish, lotus root and other vegetables can be wrapped in plastic wrap in time to extend the shelf life and avoid wilting.

Try to buy whole vegetables with roots, as they are easier to store than cut vegetables with wounds. Vegetables that are fresh when you buy them will last longer than those that have been in the supermarket for two days.

Whole vegetables with cuts, such as broccoli, cauliflower, lettuce, green peppers, etc., can be disinfected and then placed in a bag. If melted wax is used to seal the cut, it can not only disinfect but also prevent water loss, and the shelf life can be further extended.

Onions, ginger and garlic can be wrapped in black paper or tin foil, away from light and moisture, and stored in a cool place. They can be kept for a relatively long time.

Mushrooms are difficult to preserve, so you can blanch them in boiling water and then freeze them.

In addition, be sure to store some dried vegetables, packaged cooked vegetables and canned vegetables that can be stored for a long time at room temperature. For example, canned mushrooms, canned diced tomatoes, canned asparagus, packaged boiled bamboo shoots, packaged sauerkraut, evergreens, pickled mustard greens, dried radishes, dried beans, day lilies, etc. Although the vitamin content will be lost, the minerals and dietary fiber are still there.

Dried fungi such as dried black fungus, dried white fungus, dried shiitake mushrooms, etc. are good things that are durable in storage. Adding some black fungus and white fungus to each dish is convenient and delicious. A bag of dried goods can be eaten for a long time.

In addition, frozen vegetables are also good storage items. Quick-frozen sweet peas/tender broad beans/edamame/carrot cubes/snaps/sweet corn kernels can be bought at large supermarkets, and online shopping can also be delivered by cold chain. If your home freezer is relatively large, you can also consider making your own frozen vegetables. Wash and cut them, blanch them in boiling water for half a minute, remove them and let them cool, then package them and freeze them.

Category 9: Quick-frozen and instant foods.

If your home freezer is large, you can stock up on various quick-frozen dumplings, buns, quick-frozen spring roll/spring pancake skins, glutinous rice balls, rice dumplings, etc. It is good to change the taste occasionally.

You can also prepare some instant noodles, instant rice noodles, etc. Their seasoning packets are very useful and can be used to make soups and mixed vegetables.

Category 10: Oils, fats and condiments.

Salt, soy sauce, vinegar, cooking wine and cooking oil are essential for every household. You can prepare at least two kinds of oil, one is sesame oil or pepper oil for cold dishes, and the other is oil for cooking. Soy sauce can be a strong variety for stewing and braising, and a light variety for cooking and cold dishes. Vinegar can also be prepared in different flavors.

You can prepare some spices such as Sichuan pepper, chili, curry powder, ginger powder, fennel, anise, cinnamon, cumin, cardamom, onion oil, Sichuan pepper oil, mustard oil, cooking wine, oyster sauce, steamed fish soy sauce, and starch, etc.

It would be even better if you buy some compound seasonings such as chicken essence, chicken soup powder, rice sauce, mushroom sauce, soybean sauce, barbecue sauce, shacha sauce, black pepper juice, etc., which can enrich the taste of the food and bring more satisfaction.

Category 11: Nutritional supplements.

Since fresh food is not as abundant as usual, there is a risk of reduced supply of vitamins. You can prepare some small B-complex vitamin tablets, vitamin C tablets, vitamin AD capsules, multivitamin tablets, etc. to help make up for the lack of fresh fruits and vegetables and the inability to go out in the sun during the epidemic.

In addition, you can also buy some wheat germ, roasted flaxseed powder, protein powder, etc. to increase nutrition.

The elderly and patients also need to prepare some of their commonly used medicines, blood glucose meters, blood glucose test strips, blood pressure monitors, etc., which will not be discussed here.

Category 12: Cooking related products.

It is also a good idea to prepare some kitchen paper, toilet paper, detergent, fresh-keeping bags, microwave-heatable lunch boxes, tin foil, vegetable and fruit cleaning agents, gloves, towels, aprons, etc. It is also a good idea to buy a few home cooking recipes and microwave cookbooks.

Category 13: Cooking related facilities.

It is recommended to prepare basic cooking supplies and cooking equipment. The most important equipment includes a non-stick frying pan, a soup pot, an electric pressure cooker and a microwave. If possible, add a soy milk maker and an electric baking pan.

If the family has space, you can replace it with a larger refrigerator, or add another one to fully store food.

Category 14: Cooking skills.

The food you can get at home is usually raw, and you may not be able to order takeout. You must learn to make your own meals. As long as you put aside your resistance to cooking, you will learn very quickly by following various recipes and videos on the Internet. It is also a good idea to buy a few cookbooks.

Take advantage of the opportunity of home isolation to learn life skills and develop your culinary talent, which may be an unexpected gain.

The above stockpiling guide takes into account the situation of most people. In fact, some people have special needs.

For example, it’s fine for breastfed babies in the first six months, as long as the mother eats well, there’s no need to buy milk powder; but if the baby is already four or five months old, complementary food may need to be added before the lockdown is lifted, so it’s best to buy some ready-made baby complementary food for backup. If the baby is formula-fed, you should also stock up on some baby milk powder for 0-6 months or 7-12 months.

For example, some patients with chronic diseases may need to prepare some food suitable for their condition in addition to relevant medicines, blood sugar test strips, blood pressure monitors, etc. For example, people with hyperuricemia are suitable for preparing milk powder, which is a low-purine food and helps lower uric acid; diabetic patients can prepare more low-GI ingredients such as whole grain and bean oatmeal; patients with hypertension can prepare some low-sodium salt.

For example, people who keep pets need to stock up on cat food, dog food, and pet supplies.

For example, smokers need to stock up on cigarettes, drinkers need to stock up on alcohol, coffee addicts need to buy some coffee, tea lovers need to buy some tea leaves, dessert addicts need to stock up on sugar and sweet drinks, etc. If you can't stock up, take the opportunity to quit, it's also an opportunity haha...

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Fan Zhihong_Original Nutrition Information