Re: Is there a Dietitian/Nutritionist here ?
I beleive I qualify, more or less as a nutritional biochemist in my original training and career. I also know plenty about the subject, so feel free to challenge and question, although I have very limited time to input. I wrote a great deal of the information on the site used to link to in this post as additional information sources at one time, so I know my way around it - hence using it, although if there are issues because it is also a commerical site, feel free to delete the post. Linking saves me re-iterating it all!
General
Sound advice has been given generally in terms of food and food storage eslewhere. However, there is a strong probablility that certain food stuffs may remain inaccessible or in shortage for a period. Therefore I will review the essential nutrients, and likely food sources that can be purchased and stored, and give advice as to which sort of supplements to look for, if you feel these are appropriate. I personally hold lots and lots of supplements as part of my preps, as even if we had to live on very basic foodstuffs for a long time, I should be able to maintain the health of my family.
Going through the essential nutrients by classification.
Amino Acids
Come in two types, essential and non-essential. Those that are essential cannot be synthesised by the body and must be consumed in the diet. In general terms we gain these from a wide range of food sources, but meat, chicken, eggs and poultry are an important source of several of these. For vegetarians, mush of the amino acid sources come from beans, pulses and nuts (also good mineral source especially of magnesium and selenium). As I think it is highly unlikely that nutritional adequacy can be maintained on a restricted diet (not so much variation), I would recommend purchase of a supplement supply that provides at the very least, a good mix of the essential amino acids. There are plenty of them out there on sale, and most often the best would be sold as sports supplements designed for muscle building. In a severely resticted diet, one protein, amino acid shake per person per day would assist for this nutrient source even if you were just having to live on white rice. The alternative are the 'build up' supplements, which are designed for people recovering from illness and tend to be fairly nutritionally balanced. There are also cheaper options if you do a good net search, for those on restricted budgets.
For more information read links as follows (note - each of these gives information on what nutrients are, and later there is information about the natural food sources)
About Amino Acids
Omega Essential Fatty Acids
Like essential amino acids, your body cannot make these. Natural sources are unprocessed grains and olives (for ALA and Omega 6); fatty fish for omega 3. Whilst there may be plenty of brown unhusked rice in prep stores ( and a good source of ALA as Omega 3 and Omega 6), think about getting tinned olives, tinned mackerel, tinned sardines, or if this is really not appealing, consider a supplement.
To save a lot of time, the links are as follows:
Essential fatty acids
Omega 3 review
Omega 6 Review
Minerals: generally, we need a broad spectrum of minerals in the diet. These act mostly as enzyme co-factors, essential for all the metabolic processes that power cell growth, replication etc. Some trace minerals do not yet have a clearly defined role, and are only required in samll amounts. Different minerals are present to differing extents in different food stuffs, but fresh, RAW UNCOOKED vegetabes are a particularly important source. Many are water soluble and minerals (as well as vitamins) are lost during cooking. As fresh foods may be in short supply I would personally recommend a broad spectrum vitamin and mineral supplements capable of supplying 100% RDA as part of prep supplies.
For a broad overview see
Minerals A-Z. Achieving RDA amounts is sufficient to avoid deficiency; higher levels may be beneficial for optimal health but only in SOME cases and circumstance. In general, in ill health we need higher amounts of everything as the metabolism works overtime. Some are partiuclarly important.
Zinc: many important roles, but in terms of pandemic preparation vital for normal function of the immune system, and, most importantly, immune system modulation particularly Th1 and Th2 balance. Research is ongoing on this in relation to effects in H5N1 infection (more on this when I am permitted, which I hope will be soon). See section on Zinc and immune system modulation in ANH expert committe report uploaded here
View attachment ANHwebsiteDoc_232.pdf. Summarised much of the public domain research, as well as good data review on Vitamin C and nutritional protocols that theoretically could be of benefit.
Magnesium: vital in over 300 different enzyme systems, the most important of which is energy metabolism: ATP - ADP interchange. Vital to maintain strength and well being, and energy levels. Even today, most people are magnesium deficient (some seriously so) so on a pandemic diet, supplementation is likely to be essential.
Calcium: essential for muscle and nerve fundtion as well as bones. Bones act as a reserve store, so you are unlikely to get dangerously deficinet, but it would weaken your bones. Older persons especially should consider supplementing as should children, if milk and dairy produce is restricted.
Selenium: Plays a vital role in the immune system and antiviral effects - however toxic at high doses, so a maximum daily supplement of 200mcg daily.
Vitamins: I would recommend that if fresh fruit and veg are in poor supply (NB always better than a supplement) having a good supply of mixed supplements that contain at least 100% RDA of each type of vitamin is an extremely good idea. The rules for Vitamin C are somewhat different (covered comprehensively elsewhere and needed in much higher doses if ill - see ANH download for reveiw in influenza/ respiratory infections) and some of the B vitamins are also particularly important. None of these can be made by the body, and must be consumed in the diet - there is no way that a prep diet will provide all that is needed, so seriously think about ensuring a good supply of these espeicaly if you have limited food storage space, which is restricting your prep store volumes.
General dietary advice
Achieving a healthy diet
General health through diet
In haste - I hope that you will forgive links to a commercial website, but the information given is valid - and lots of supplements that might be wanted on the basis of what is in this post cannot be bought from here, so I dont thinks that is over-stepping the mark. Dont think any of the essential recommendations would give this site any commercial gain, as they don't do most of the basic supplements, and instead specialise in more complex ones. Moderators, please feel free to delete this post if needed.
