SURVIVAL NUTRITION

“PRIVATE-SECTOR PREPAREDNESS IS NOT A LUXURY; IT IS A COST

OF DOING BUSINESS IN THE POST-9/11 WORLD. IT IS IGNORED AT
A TREMENDOUS POTENTIAL COST IN LIVES, MONEY AND
NATIONAL SECURITY.” – THE 911 COMMISSION REPORT
THE BASIC FOOD GROUP
REAL SURVIVAL NEEDS

Water

Fats

Protein

Carbohydrates

Salt/Electrolytes

Vitamins and minerals

 WATER

• Essential for survival

Prime • 3 days limit without water
• Storage (see water specialist)
importanc • Natural clean sources
e • Purifying methods (see water
specialist)
 DEHYDRATION

Soldiers who do not consume enough fluids to replace those lost from sweating
and urination become dehydrated and constipated.

Even mild dehydration— body water losses amounting to as little as two percent
of body weight—impairs performance, reduces the desire to eat, and causes
sluggishness.

Moderate dehydration leads to diminished work capacity, and more severe

dehydration may result in severe disability or even death.
 FAT

Fats are an excellent source of

energy and are found in most
animal and fish. Additionally, some Where do you find them? Animal
plants may contain fats, as well as fats are the easiest way. Keep in
eggs and nuts. Fats give us our mind, wild game has less fat than
long- lasting energy in a farm animals. Also, during the
concentrated form. A key winter months or early spring, wild
consideration here is the availability animals may contain less fat. In the
of water. Fats take water to fall, after eating well all summer,
digest, so make sure you have wild game is usually the fatter.
sufficient water when you ingest
fats.
WARNING

• LONG TERM FOOD KITS MAY

NOT CONTAIN ANY FATS.
 SUGGESTED FATS

• Powdered eggs.
• Canned milk
• Canned cheese
• Crisco is lard, with bad fats. Extra Virgin Olive Oil or
Canola Oil is a better fat.
Very difficult • Peanut butter** 80% good fats
• Nuts
to store.

But Fats have twice the energy of Carbohydrates

 CARBOHYDRATES

Carbohydrates are found in a variety of food sources. They are found in sugars,
honey, fruits, roots and tubers (cook these well) as well as in cereals.

Why do we need them? They are excellent sources of energy and help prevent
the nausea often caused by the breakdown of fats in the body during a survival
event.

Where do you find it? Look for bees (honey), wild apples, cattail roots, or even
wild potatoes.

Rinsing the mouth with water after between meal snacks can reduce the risk of
tooth decay.
 SUGGESTED

Can be Candy
Dried
stored Honey Sugar M&M’s with Chocolate Oatmeal
potato's
easily: Peanuts
 TACTICS FOR EATING

Fats can not be digested during strenuous exercise. Spread fats over the 3 meals in a
day.

• Increase your fat intake at mealtimes

• Immediately eat Carbohydrates
If you • Digestion is rapid
experience • Energy is released in minutes
• Crash is also rapid
energy loss. • You must continuously eat carbs to maintain
energy
 INADEQUATE ENERGY FAT AND
CARBOHYDRATE INTAKE
Weight loss (both voluntary and involuntary) is quite common in the field. Soldiers often eat 20%
to 40% less than actual energy needs in the field due to a variety of factors.

Soldiers often become bored eating military rations, causing a decrease in voluntary food intake
and morale. Monotony with rations can occur after just a few days in the field and is likely to
become worse the longer a field exercise or deployment lasts. This is particularly true if the same
ration is repeatedly served as the sole source of food.

In addition, changes from the normal routine, not having enough time to eat, or high intensity,
continuous operations can preclude an adequate intake. If this low food intake is not prevented,
body weight loss can quickly reach a level where it impairs physical and mental performance.
Even if soldiers are overweight, a low food intake may have a negative impact on performance.
 PROTEINS
Proteins are found in meat, eggs, fish, nuts, and grains. While also
found in dairy products. you are unlikely to find a cow in a survival
situation.

Why do we need them? They supply amino acids, which are

necessary for good health.

Where do you find them? Attempt to locate wild eggs, fish often,
gather nuts and grains if possible, and eat wild meat.
SUGGESTED
Protein bars.

Protein powered mixes.

Peanut butter

M&M’s with peanuts

Peas and carrots form protein in the body.

Eggs

Meat
 SUGGESTED

high protein vegetables

One cup of soybeans (29 gms of protein), lentils (18 gms of

protein), black beans (15 gms of protein), kidney beans (13
gms of protein), chickpeas (12 gms of protein), veggie baked
beans (12 gms of protein), pinto beans (12 gms of protein),
black-eyed peas (11 gms of protein), peas (9 gms of
protein), spinach (5 gms of protein) and broccoli (4 gms of
protein).
ELECTROLYTES

During heavy exercise,

electrolytes are lost in sweat,
particularly sodium and
potassium. These
electrolytes must be replaced
to keep the electrolyte
concentrations of the body
fluids constant.
 WARNING

Even a small variation in electrolyte

concentrations, whether higher or
lower than normal, could lead to
significant and even life-
threatening medical problems.
ELECTROLYTES
SALT
VITAMINS AND MINERALS
COMFORT AND MORALE FOODS
MILITARY RATIONS (MRE’S)