Nutritional Planning

Balanced diet in crisis and survival situations

In crises you need a balanced diet that delivers calories plus protein, fats, carbs, vitamins, and minerals. Deficiencies weaken immunity, cause fatigue, and health issues.

Macronutrient ratios

  • • Carbs: 45-65% of calories (4 kcal/g) – main energy source
  • • Protein: 10-35% of calories (4 kcal/g) – building and repair
  • • Fats: 20-35% of calories (9 kcal/g) – energy, vitamin absorption

Protein sources in stores

  • • Legumes: beans, lentils, peas, chickpeas (15-25g/100g)
  • • Canned meat and fish: tuna, sardines (20-26g/100g)
  • • Powdered milk: 26g/100g
  • • Nuts and seeds: 15-25g/100g
  • • Buckwheat, quinoa: 12-14g/100g

Vitamins and minerals – common gaps

  • • Vitamin C: dried fruit, juice concentrate, supplements. Deficiency → scurvy after ~3 months
  • • Vitamin A: dried carrots, pumpkin, sweet potatoes. Deficiency → vision issues
  • • B vitamins: whole grains, yeast. Deficiency → beri-beri, fatigue
  • • Vitamin D: cod liver oil, tuna, supplements. Deficiency → weak bones
  • • Calcium: powdered milk, sardines with bones, sesame. Deficiency → osteoporosis
  • • Iron: red meat (cans), beans, dried spinach. Deficiency → anemia

Sample daily meal plan (2000 kcal)

  • • Breakfast: Oats (70g) + powdered milk + dried fruit + honey
  • • Lunch: Rice (150g cooked) + canned tuna (170g) + canned vegetables
  • • Dinner: Beans (100g dry, cooked) + tomato paste + pasta
  • • Snacks: Nuts, dried fruit, tea with honey

Water and hydration

Minimum 2-3 liters/day for drinking, more with work or heat. Dehydration signs: fatigue, headache, dark urine, dizziness.

Special dietary needs

  • • Infants: infant formula, baby food jars
  • • Pregnant/breastfeeding: higher calories, protein, iron, folate
  • • Elderly: easy-to-digest meals, more calcium and vitamin D
  • • Allergies/intolerances: gluten-free, lactose-free – plan substitutes
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