Don’t Neglect Fruits & Veggies in Your Survival Stash

We all know we should eat more fruits and vegetables. In fact, experts recommend five to nine servings daily, depending on one’s age and activity level.

But studies show 90% of us don’t get enough of them. This increases our risk of a variety of health problems.

Not only is eating plenty of fruits and veggies essential now. It’s even more important when you’re in survival mode.

Today let’s look at how the one simple change of adding more vegetables and fruits to your diet can help keep you healthier. Eating them is a great way to stay energized for holiday road trips, outdoor activities, and even bugging out. 

Get what you need 

For many of us, eating healthy is easier said than done. However, there are a few simple steps you can take that will make it easier to get the right nutrition. 

  1. Think fruits and veggies first

At every meal, aim to fill at least one-half of your plate with vegetables. Avoid heavy sauces and fill the rest of your plate with lean protein and whole grains. Eating fruit first when you snack also leaves less room for unhealthy choices.

  1. Make it convenient

After grocery shopping, take a few minutes to chop and package your produce for easy access later. Having fruits and veggies ready to go means you’re more likely to eat the produce you bought… instead of ordering pizza.

  1. Boost variety

According to Harvard’s T.H. Chan School of Public Health, variety is just as important as quantity. “No single fruit or vegetable provides all of the nutrients you need to be healthy,” says the school’s website. 

At the end of the day, it’s not about eating the “right” foods and avoiding the “wrong” ones just because some expert says so. It’s about making the small, everyday choices that put you on a path toward health.

The ‘80/20 Principle’

The fact is, if you’re not eating vegetables and fruits – both now and during a crisis – you miss out on 80% of the vitamins, minerals, and nutrition you need. That’s the “80/20 Principle” for survival nutrition at work. 

Fruits and veggies are responsible for about 80% of your daily intake of vitamins, minerals, and other important nutrition. So without them, you could be putting your health at risk. 

You simply can’t replace all the food quality fruits and vegetables offer by popping supplements, downing energy drinks, or consuming empty calorie foods. 

And because fresh veggies and fruits spoil quickly, they are frequently the first things gone from your grocery store when a crisis hits. Especially when there are food shortages going on. Such as what we’ve been warned about recently. 

Fresh vs. freeze-dried

Some folks say they only like “fresh” fruits and vegetables. Well, maybe during normal times you can consistently acquire them. 

But unless you can carry around a fruit tree and a vegetable garden on your back during a survival situation, “fresh” will not always be an option.  

Freeze-dried fruits and veggies are much tastier than many think. And their shelf life under proper conditions is light years ahead of “fresh” produce. One registered dietician believes freeze-dried fruit is healthier for people than some fruit that’s called “fresh.”

“Frozen and freeze-dried fruit are often more nutrient-dense than their fresh counterparts because they are harvested while in-season and immediately flash-frozen or freeze-dried to lock in all of its good-for-you nutrients,” RD Lindsey Kane said.

Choose a long shelf life

Freeze-dried veggies and fruit maintain a vast majority of their nutrients and natural flavor. They don’t need to be injected with additives or sugar. 

Despite the steps freeze-dried fruit and veggies go through, they are still bursting with flavor. Those steps include being frozen, then placed in a vacuum under very low pressure. That causes ice crystals to rapidly sublime, turning them from solid ice into water vapor. 

Of course, the biggest advantage to freeze-dried fruit and vegetables over their “competitors” is shelf life. Assuming they are kept away from heat, moisture, and light, they can last for years. 

Because 99% of the moisture has been removed from freeze-dried veggies and fruit, they travel well. They are lightweight, portable, and take up little room.

Versatility is another plus for freeze-dried fruit and vegetables. They can be eaten plain or added to a variety of dishes in just about every meal and some desserts. 

Nutritious, tasty, convenient

When picked and flash-frozen at the peak of ripeness, freeze-dried fruits and vegetables are delicious and nutritious. This process seals in vitamins, minerals, and nutrients.

Fresh fruit, on the other hand, often continues to ripen after being picked. So, its nutritional value diminishes over time. Among the many fruits that can be freeze-dried without losing nutrition or taste are blueberries, strawberries, raspberries, and blackberries.

Plus bananas, apples, and cherries. As well as pineapples, peaches, and pears. These fruits and others will provide you with much-needed calories and natural sugars. Of course, freeze-dried vegetables and fruit are very convenient. Whether hunkering down at home or bugging out. 

And some freeze-dried fruits and veggies can stay good for up to 25 years. You’ll also get plenty of fiber with freeze-dried fruit. Which can help regulate your digestive system and keep cholesterol levels low. 

Don’t leave home without them 

During a crisis, you don’t want to have to go without fruit and veggies for any length of time. 

You’ll need the nutrition they provide. And the great taste will help you deal with the problems you’ll encounter.

Fresh fruit and veggies are not likely to be available in an emergency situation. Make sure you have plenty of them stockpiled in freeze-dried form. 

They will carry you through rough times.


  • Lynda Davis - October 12, 2023

    Great idea I would like to lay in supply fruits and vegetables both

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