• Healthy State
  • Careers
  • Education
  • Research
  • Giving
Ochsner Health Ochsner Health
  • About
  • Find A Doctor (current)
  • Find A Location
  • Specialties & Treatments
MyOchsner Logo
Login | Signup
Submit Search magnifying glass icon
Close Search X icon
  •   Home
  • In To Your Health...
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
  • I need to...
  • Find A Doctor
  • Find A Location
  • Find A Specialty
  • Schedule An Appointment
  • Pay A Bill
  • Explore
  • About Ochsner
  • Careers
  • Patients & Visitors
  • "To Your Health" Blog
  • Health Resources
  • Medical Professionals
  • Education
  • Philanthropy
  • Community Outreach
  • Diversity, Equity and Inclusion
  • Research
  • Ochsner Health Network
  • Schedule an Appointment
  • Call: 1-866-624-7637
  • Online: Login to MyOchsner
  • Personalize your content
  • patient Edit Persona Persona Chooser
To Your Health

View Newsletter Editions
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
Healthy Granola with Fruit

Hurricane Preparation: Healthy Eating Tips

Jun 1, 2022 |
By Molly Kimball, RD, CSSD
Share Facebook Logo Twitter Logo Pinterest Logo Email Logo
Overnight Oats

Overnight Oats

Mix rolled oats with water (FEMA recommends at least one gallon of water per person (and pet) each day for hydrating and preparing foods) and let sit overnight on the counter. In the morning, add no salt peanut butter, raisins or other dried fruit, sliced banana or apple and a little cinnamon, for a delicious no-cook bowl of oatmeal.
Canned Tuna

Canned Tuna

Canned tuna is an excellent source of protein that packs in omega-3 fatty acids, but be careful - it can also pack in the sodium. For some great low sodium alternatives use Starkist Very Low Sodium Chunk White Albacore Tuna in Water or Bumble Bee Very Low Sodium Solid White Albacore Tuna in Water, both only 35mg per 2oz.
Fruits and Vegetables

Fruits and Vegetables

As much fun as it sounds to live on nothing but protein, salt, carb and sugar, it’s important to keep balance by stocking up on hardy fresh fruits and vegetables that can survive room temperature for several days if not weeks. Skip highly perishable items like lettuce as well as high-water-content, thin-skinned items like cucumbers, peaches or strawberries. Buy smart, and you will have fresh produce for weeks or more. Bananas will keep for about a week — the same goes for tomatoes, broccoli and cauliflower. Citrus (i.e. oranges, lemons, limes and grapefruit) keep for a few weeks, as do melons, onions, carrots, apples and hard-skinned gourds - like butternut and spaghetti squash. Hardier greens, like spinach and collards, as well as fresh herbs and asparagus will keep for several days when stood upright in a glass of water.
Wrap It Up

Wrap It Up

Corn or flour tortillas stay for weeks on your pantry shelf and can make ordinary fixings come alive. Opt for corn tortillas for little to no sodium or look for flour tortillas with less than 100mg of sodium each. The brand La Bandertia Tortillas has only 85mg per tortilla!
Hummus

Hummus

For a tasty snack, use a fork or potato masher to smash a can of no salt added chickpeas. Then stir in lemon juice, garlic powder and a touch of black pepper for a homemade hummus dip. Serve with any sliced veggies you have on hand or whole-grain crackers for dipping.
Spill the Beans

Spill the Beans

When a storm is headed our way, we know to stock up on beans as a great source of protein. For an easy bean salad, add no salt canned corn and no salt added diced tomatoes (drained) to your choice of beans, then mix with lime juice, olive oil, garlic powder and a touch of black pepper. You can eat it with a fork or use whole-grain no salt/low salt tortilla chips for dipping. Be sure to have an old-fashioned manual can opener on hand. Combine the hummus with the bean salad on a wrap and you’ve made a meal that is yummy, substantial and low in salt.
Comfort Foods

Comfort Foods

While potato chips and candy bars can be comforting during a stressful time such as a hurricane, try to limit your consumption of these foods. Processed items are loaded with sodium. You’ll have to work harder now more than ever to avoid them. Smarter choices include the following low salt options: baked veggie chips, multi-grain tortilla chips, pita chips, whole-wheat crackers, trail mix or dark chocolate.

No power? No problem. While candlelight and silence may be the makings of a romantic date night at home, a can of cold beans is an instant buzz kill in any situation. If a hurricane leaves you in the dark, here are some tasty and nutritious meal ideas to serve up — no oven, blender, perishables or microwave required!

Overnight Oats

Mix rolled oats with water (FEMA recommends at least one gallon of water per person (and pet) each day for hydrating and preparing foods) and let sit overnight on the counter. In the morning, add no salt peanut butter, raisins or other dried fruit, sliced banana or apple and a little cinnamon, for a delicious no-cook bowl of oatmeal.

Canned Tuna

Canned tuna is an excellent source of protein that packs in omega-3 fatty acids, but be careful - it can also pack in the sodium. For some great low sodium alternatives use Starkist Very Low Sodium Chunk White Albacore Tuna in Water or Bumble Bee Very Low Sodium Solid White Albacore Tuna in Water, both only 35mg per 2oz.

Fruits and Veggies

As much fun as it sounds to live on nothing but protein, salt, carb and sugar, it’s important to keep balance by stocking up on hardy fresh fruits and vegetables that can survive room temperature for several days if not weeks. Skip highly perishable items like lettuce as well as high-water-content, thin-skinned items like cucumbers, peaches or strawberries. Buy smart, and you will have fresh produce for weeks or more. Bananas will keep for about a week — the same goes for tomatoes, broccoli and cauliflower. Citrus (i.e. oranges, lemons, limes and grapefruit) keep for a few weeks, as do melons, onions, carrots, apples and hard-skinned gourds - like butternut and spaghetti squash. Hardier greens, like spinach and collards, as well as fresh herbs and asparagus will keep for several days when stood upright in a glass of water.

Wrap it Up

Corn or flour tortillas stay for weeks on your pantry shelf and can make ordinary fixings come alive. Opt for corn tortillas for little to no sodium or look for flour tortillas with less than 100mg of sodium each. The brand La Bandertia Tortillas has only 85mg per tortilla!

Hummus

For a tasty snack, use a fork or potato masher to smash a can of no salt added chickpeas. Then stir in lemon juice, garlic powder and a touch of black pepper for a homemade hummus dip. Serve with any sliced veggies you have on hand or whole-grain crackers for dipping.

Get healthy food and fitness tips delivered to your inbox every week. Sign up for our free newsletter.

Spill the Beans

When a storm is headed our way, we know to stock up on beans as a great source of protein. For an easy bean salad, add no salt canned corn and no salt added diced tomatoes (drained) to your choice of beans, then mix with lime juice, olive oil, garlic powder and a touch of black pepper. You can eat it with a fork or use whole-grain no salt/low salt tortilla chips for dipping. Be sure to have an old-fashioned manual can opener on hand. Combine the hummus with the bean salad on a wrap and you’ve made a meal that is yummy, substantial and low in salt.

Comfort Foods

While potato chips and candy bars can be comforting during a stressful time such as a hurricane, try to limit your consumption of these foods. Processed items are loaded with sodium. You’ll have to work harder now more than ever to avoid them. Smarter choices include the following low salt options: baked veggie chips, multi-grain tortilla chips, pita chips, whole-wheat crackers, trail mix or dark chocolate.

Tags
hurricane prep
eating healthy
hurricane preparedness

You may also be interested in:

Thinkstockphotos 85446705 Woman Holding Water Bottle
Food & Fitness
December 29, 2021

How Much Water Do You Really Need?

Are you drinking enough water on those long hot days of summer? Check out to see how much water you really need and ways you can get your daily intake easily.
By Molly Kimball, RD, CSSD
Salt
Food & Fitness
September 4, 2020

6 Salt Questions Answered

Tackle the frequently asked questions about all things salt and sodium and busts some salty myths.
By Mckenzie Ellis
Thinkstockphotos 483454525 Woman In Produce Aisle
Food & Fitness
September 4, 2020

7 Nutrition Tips to Reduce Cancer Risk

This article discusses seven evidence-based nutrition recommendations for cancer prevention from a report that took six years to produce by 21 scientists.
By Rebecca Colvin, LDN, MPH, RD

email envelop icon Comments about the blog? Send us an email!

Ochsner Health

Schedule An Appointment: 1-866-624-7637

Follow us: Facebook Follow Ochsner Health on TikTok Twitter Follow Ochsner Health on Twitter LinkedIn Visit Ochsner Health's LinkedIn page Instagram Follow Ochsner Health on Instagram YouTube Subscribe to Ochsner Health on YouTube Pinterest Follow Ochsner Health on Pinterest TikTok Follow Ochsner Health on TikTok

Healthy living tips, delivered weekly to your inbox.

Sign Up

Patients & Visitors

  • Billing & Financial Services
  • Insurance Information
  • International Patients
  • Request Medical Records
  • Share Your Story
  • Read Patient Stories

Medical Professionals

  • Transfer a Patient
  • Refer a Patient

Health Resources

  • To Your Health Blog
  • Golden Opportunity
  • Healthy State
  • Ochsner Magazine

Job Seekers

  • Career Paths
  • Benefits
  • Open Positions

Employees

  • Webmail
  • OHSLink
  • Workday

Employers

  • Corporate Wellness
  • Medicare Advantage Plans

Community Outreach

  • Classes & Events
  • Programs
  • Community Health Needs Assessment
  • Dr. John Ochsner Discovery Health Sciences Academy

Education

  • Graduate Medical Education
  • Clinical Medical Education
  • Continuing Medical Education
  • Medical Library
  • Publishing Services
  • Medical Illustrations

Research

  • Clinical Trials
  • Applied Health Services Research
  • Clinical Research & Trials
  • Nursing Research
  • Translational Research

Giving

  • Donate
  • Volunteer

About Ochsner

  • Mission & Vision
  • History
  • Diversity, Equity and Inclusion
  • Annual Report
  • Outcomes & Honors
  • News & Media
  • Alumni
  • Ochsner Health Network
  • Contact Us

Shop

  • O Bar
  • Optical Shop
  • Ochsner Fitness Center
  • Brent House Hotel

© Ochsner Health  | Notice of Privacy Practices | Terms of Use | Vendor Information

Ochsner accepts all major insurances.

Ochsner is a 501(c)3 not-for-profit organization, founded on providing the best patient care, research, and education.

We are one of the country’s largest non-university based academic medical centers.

Ochsner is an equal opportunity employer and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, age, national origin or ancestry, citizenship, sexual orientation, gender identity, veteran status, disability or any other protected characteristic under applicable law.

Community Needs Health Assessment

EpicMobile Tablet | EpicMobile Phone

newsletter icon

Subscribe to Our Newsletters

newsletter icon

Select the newsletters you'd like to receive.

Please select at least one category to continue.

Curious about our newsletters?

View details for each edition
newsletter icon

Let us know where to send your newsletters.

To Your Health- Food and Fitness:
To Your Health- General:
To Your Health- Men’s Health:
To Your Health- Parenting:
To Your Health- Women’s Health:
To Your Health-Mental Health Monthly":
To Your Health- Skin Deep:

Source:
Source Description:
Marketing Goal:
newsletter icon

You're all set!

We’ll send newsletters full of healthy living tips right to your inbox.

Ochsner Health System
magnifying glass icon
ESC to Close

Begin Typing to Search

Select the drop-down to filter Search by Blog Articles or Sitewide