This is my first post to the forum, so please excuse any formating errors while I get the hang of this. Mods, please feel free to reformat.
I have been following the forum for the last 8 months. Thanks to all the great posters on these forums including, anon_22, DemFromCT, Eccles, Goju, Monotreme, Tom DVM, Dr. Woodson, and the many others of you who regularly post. Your contributions reach far and wide and are greatly appreciated by many. Thank you for your time and effort.
I am currently working with my local school board and health department to begin getting the word out. One of my observations is that once we have delivered the pandemic message to the general public and people have that “deer in the headlights stare”, we need to give them a few basic meaningful things they can do that allows everyone to get started prepping. Otherwise the combination of fear and the potential complexity of preparation causes many people to do nothing. The first steps I propose to folks need to be very, very, simple. So simple and affordable that even someone who doesn’t think a pandemic is likely may follow these few steps…just in case.
What I plan on telling folks after they’ve been given the pandemic presentation, is that at the most basic level of survival, the first priority for every individual is to have a backup source for water. The second priority is to have a back up source for food. I think I have the water part figured out but I will need some help figuring out the food (rice and beans)requirements.
Priority #1 – Water
Priority #2 – Rice and Beans
Does anyone know the proper rice to beans ratio and the proper amounts to support an adult or child for a month? I know one size doesn’t fit all, but if possible, I would like to try and provide some very simple guidelines. The more complicated I make the guidelines, the less likely people will be to follow them.
The bottom line is I would like to be able to tell people that if they take the simple step of spending just a few dollars on Calcium Hypochlorite or a well bucket and a few dollars on rice and beans they can significantly reduce the suffering they and their family may potentially face during a pandemic or any other crisis. In addition, the more residents of our neighborhoods and community that follow these simple guidelines, the more self sufficient our community will be, and the smaller the chances for trouble caused by shortages of food and water. Completing these first few critical steps may motivate people to continue with more prepping.
Thanks in advance for help on creating Rice and Bean guidelines.
P.S. My intent is not to endorse the products or retailers linked above. They have been provided as a reference.
Hello Blue Sky —
Are you going to suggest a ‘complete list’ for a short period of time (say, one month) or are you going to suggest a list for a longer period (say, three months.) Also are you talking to farmers and country located people with space in their houses, or city people in apartments?
The city person might want (be able to) to buy 5 pound bags of rice and beans and a few canned extras each week at time they shop so the budget isn’t dented too much. Finding, buying and transporting big things (50 pound sacks and water tanks)takes a lot more initiative.
You may want to suggest water storage vessels for transport and storage of “liftable” amounts of water. Two and half or five gallon water barrels or jugs. (Barrels roll)
The rice and beans are sufficient to fend off starvation — beans are a low cost source of protein, and rice is a great whole grain source of starch. However, it doesn’t include a lot of the regular trace elements and vitamins you find in fruit, vegetables, and even meat (B12–6). So consider suggesting a large bottle of multiple daily vitamins.
If children are present, consider throwing in a couple cases of canned vegetables, canned fruit, powdered instant milk, dried vegetables, and dried fruit. Pasta is a big hit with kids, as well. Prunes (dried plums) are particularly good, tastefully and nutritionally. Liquids in canned alleviate some water problems.
Complete canned meals are also good, as fuel and water for cooking rice and beans may be in very short supply.
Somewhere on the site is a type of check list for supplies to store for multiple types of emergencies that is extremely well written. Also includes masks, gloves, basic meds, first aid stuff ---
Truly vital are some foods for the sick since probably someone will be sick - clear broths, soups, electrolyte replacement beverages.
I also think easy to open (pop-top) soups for young children to open if parents are sick or very easy to prepare foods are also important - of course the easiest, just open and eat (trail mix, etc.)
LOTS of juices - again easy to open ones for little hands.
Inexpensive Electrolyte Replacement can be purchased at any Farm Supply store. You can get plenty for $10–15 and mix it as you need it. Addded benefit is no one will be tempted to drink it before it is needed :)
Don’t forget if you store dried beans you will want a way to cook them. I would think the minimium short term prep would be water, beans, rice and fuel. Secondary items would be sanitation items, vitamins, alternate proteins, oral hydration items (salt, sugar or powdered gatoraid at the min.), and dried veggies/fruit.
BlueSky – at 17:43
To answer your questions about beans & rice:
Keep in mind that most vegetable products (all but soybeans, as far as I know) lack one or more of the “essential amino acids” that are needed to make a complete protein. When one has a diet that contains different vegetable products and, between them, they contain all of the essential amino acids, then one has a “complete protein” diet. Beans & rice is not the only such combination but just one of the best known and probably one of the cheapest. Do know that it is not necessary to eat the complementary foods at the same meal. Anytime during the same day is fine and maybe the time frame can be extended beyond that. Someone else here will probably know that more definitely than I.
Calculating days-per-bag-of-beans-&-rice is tough unless you make some assumptions. Given that a standard for minimum nutrition is 10 calories per pound of body weight per day (OK, technically Kilo calories, but that is the value that nearly everyone means when they use the word calories). Assume a 150-pound adult. Baseline needs, with minimal physical exertion, is therefore 150 x 10 = 1500 calories per day.
A 50 pound bag of beans will have approx 630 servings of 60 calories each, for a total of 37,800 calories (the stated number of servings isn’t important, it is the number of calories in the bag). A 50 pound bag of rice will have approx 504 servings of 160 calories each, for a total of 80,640 calories. Together, the two bags (beans & rice) represent 188,440 calories. For our mythical 150 pound adult, that is enough food for 78 days. If we upped that person’s caloric needs to 15 cal/pound/day, then the two bags would provide nutrition for 52 days.
One last extrapolation: If a serving of beans is 60 calories and a serving of rice is 160 calories, then one serving of each (combined) is 220 calories. To get 1500 calories per day, one would have to have approx 7 servings of beans + rice, or a bit more than 2 package-listed servings at each of three meals per day. That’s 0.5 cup of beans (dry before cooking) and 1.5 cups of rice (after cooking) per meal. Sorry that those units aren’t both before or both after cooking. Such are the frustrations of using package labels…
There are other things to consider such as appetite fatigue if you only have beans & rice, but I’ll stop with just answering your stated question. I’ll also need to leave the question about nutrition for children to someone else, since I do not know if the commonly-accepted numbers of 10 cal/pound/day (no exertion) and 15 cal/pound/day (mod-heavy exertion) apply to children or not.
Unfortunately, beans and rice won’t provide a complete diet - it’s just not that easy. :)
Beans lack an essential amino acid that grains have, and vice versa, but the two together provide complete protein - hence the reason that rice and beans are often paired.
Other than that, beans are a much better source of nutrition than white rice.
This is an excellent site for calculating nutritional values i.e. how much specific foods will provide of the RDA (recommended daily allowance):
For example:
1 cup of cooked long grain regular rice http://tinyurl.com/yb4e8a
1 cup of boiled pinto beans: http://tinyurl.com/yb2k2c
(it takes a while for the site to load with the nutrition table results, so be patient)
fuel … or solar-cooker - depending on where you live
vitamin suplements?
Oh, and one other point about using “just” beans & rice … Seven servings per day of that diet would provide about 100 gms of fiber per day. Please use caution near open flames or sources of ignition.
You should add some kind of oil to the beans & rice for more complete nutrition - a bit of oil is necessary and important.
And maybe a little hot sauce. :)
Here’s a reference for combining proteins.
http://www.bodyforlife2.com/incompletprotein.htm
The book, Diet for a Small Planet, by Frances Moore Lappe is a good source for combining protein.
http://www.amazon.com/Diet-Small-Planet-20th-Anniversary/dp/0345321200
Maybe add peanut butter to the shopping list (and cider vinegar, for a sauce like satay- red pepper too maybe) Lentils (especially split lentils or peas) would cook quicker than beans.
Good links Jane! Thanks!
While dry foods can be a large part of the total stored food, there needs to be enough ready-to-eat food to tide you over if the power is off. Even living in New Mexico, I’d hate to depend on being able to cook with a solar oven every day (some days are cloudy, even here). I haven’t yet tried to cook soaked dry beans in a solar oven, but expect them to take a full day, including hours spent in an insulated box after the sun starts going down.
One factor to consider is appetite fatigue; in some instances, people have stopped eating and starved rather than eat the same food over and over. Consider modern pampered 1st world children before one settles on something so restrictive.
For inexpensive electrolyte replacement, see Dr. Woodson’sBird Flu Preparedness Planner or his new book, Bird Flu Manual.
Has anyone mentioned oatmeal? I think it can be eaten dry, if necessary, with a lot of chewing. Mix with cocoa and honey sometimes for variety as cookies if not cereal.
Corn also supplys the missing amino acid. And can be any form. ie cornbread, corn tortillas, hominy.
Another cheap prep is Ramen noodles. High in sodium, high in fat ( but as a supplement to subsistance diet would actually be welcome).As fat phobic this US culture has become, we forget that we really do need some in our diets.
And, once the basics are in place, then addon.
That`s how I`ve done it. Initially I bought 60 lbs of beans, 30 lbs of rice, flour, yeast, salt, and sugar, baking powder.
Now whenever I go to the store I just buy more then what I need.
For example I decided to fix enchildas tonight. I bought the biggest package of hamburger I could find ( what I didn`t use,a lot, is now dehydrating), enchilada sauce—needed 1 bought 4.
And, when ever I open something ( like coffee) the next time I`m at the store I buy 2 more.
Sweet potatoes give a huge nutritional bang for the buck. I’m contining to dehydrate them and am stockpiling the canned variety as well. One serving = 4 grams of protein. I would suggest stocking up on condiments for yor beans and rice; bay leaves, cayenne, jalopenos, dehydrated onions and garlic. Add some chili powder, cumin and oregano for pintos.
Don’t forget the Beano (to prevent the sharing).
BlueSky
Sorry I’m coming in late here. Everyon ei sgiving you very good suggestions, but I want to give you a different viewpoint.
If you are in a position of just informing people about the possibility of a pandemic and they are hearing it (or believing it) for the first time, I think your instincts are right — give them some suggestions of things to do — but very very simple.
I think for example “Store enough water for your family for 2 weeks” is a suggestion people can wrap their minds around.
If you try to tell people “store enough water (unless you have a source) for 4 to 6 weeks” — you lose them every time. I know, I’ve done it.
Now the exception would be, if you are someone with authority — you are from the power company or the water company, and you say to them — there is a good chance we can’t provide you water — then people would be able to mentally handle it.
I might suggest — a simple plan people can start right away with almost no extra money.
WATER: Refill your 2-liter soda bottles. Water stored in old milk containers will not be clean for drinking but could be used for flushing. Buy bottled water and store as you can.
FOOD: A 2 to 6 week supply of easy to prepare foods. (People can begin to figure this out themselves, based on what they know they like to eat.)
FUEL: A way to boil water if you should lose power (gas and electric)
MEDICINE: basics are Tylenol, Ibuprufen, Robitussin and etctec
Then, perhaps on a second sheet of paper, something along the lines of: “I”m ready to do more. I realize this is for the long terms----“
and put the information about the water filters, the rice-and-beans ratios, etc.
I wish it weren’t so, but I have found that the people I care about just aren’t able to wrap their minds around the idea of prepping if you tell them they should store “rice and beans” when they don’t generally EAT rice and beans. And in fact, it closes their mind to thinking about the possibility. It is like they say “If I have to live 6 weeks on canned food and beans, I’d rather die.” But if you start within their frame of reference, you might not lose them.
Just my suggestion, please take it or leave it! (-:
Those of us in the NYC metro area eat enormous quantities of pasta. Pasta topped with a canned meat sauce of some kind might come very close to what many people often eat, especially kids. I have more pasta stored than rice & beans for that reason.
In my house, the kids basically eat pasta and parmesan cheese.
Beans and rice also require a fair amnount of cooking energy. With power out (also recommend a camping stove with fuel), you want something that cooks quickly. Therefore, have some 5 minute rice on hand and canned beans. Canned tuna or other meats is also a good protein source and affordable.
I think AC mom has a very good point-you say two weeks people can deal with that. You say rice and beans for a month- you start to lose them…. eyes glaze over.
I am so worried about this. I’m doing a cooking class next week, with handouts on making soup from scratch. just soup. It astounds me how many people cannot make basic SOUP! If you throw beans and rice on a campstove-yikes! Ive been working on this idea of most nutritional bang for the buck for years now, and I have to tell you its pretty tough.
A “bare Bones” plan for my family of four- two adults, one male teen, one child according to nutritional tables and FEMA recommendation looks like this:
40 lbs wheat/whole wheat flour* *20 lbs rice* *20 lbs beans* *12lbs pasta* *2 quarts of oil* *3 no# 10 cans powdered milk* *20 lbs sugar (or honey equivalent)* *2 lbs salt* *1 #10 can powdered eggs Vitamin suppliments.
We eat a LOT of beans and rice at my house, a lot of whole grains etc. The thought of eating this day after day is overwhelming to ME. I think the average person would just shut down and not even think about it anymore.
My plan-like Cactus has been to buy this basic “package” then add on. I did order the powdered eggs-everything else I bought at local stores. Ramon noodles and Oatmeal have been big-“add-ons” Also cocoa and coffee/tea. Plus lots of canned/dried veggies. I have also been doing the “buy one, buy two”
I LOVE “Diet for a Small Planet” Someone gave me that book in collage and it triggered my whole interest in “green cooking” Trying to cook and eat responsabliy-which has been a huge factor in my vegetarian choice. Did anyone happen to catch the news about overfishing may lead to NO seafood by 2048?
Two other excellent books I strongly recommend are- “Laurel’s Kichen” has great nutrition tables, plus the Authors have comeout with a “Laurel’s Kitchen Caring- Recipies for Everyday Home Caregiving” book-cooking for “anyone who’s not well” I love these books.
The other is “Nikki and David Goldbeck’s American Wholefoods Cuisine” they do more with basic food than anyone Ive ever seen. Both books are in print and you can get them on Amazon. I have seen Laurel’s Kitchen in every library I have ever set foot in. Ive seen the Goldbecks book fairly often in used bookstores.
One of the things I’ve done, is cook up 15lbs. of the larger beans, kidney and pinto, and then dehydrated them. I have also done this with rice. It will save on water, cooking time and fuel and can be eaten cold if necessary. You end up with instant rice and instant beans.
I have heard that adding a carrot when you are cooking beans will help with the ‘gas’ problem. Just don’t eat the carrot.
Another suggestion—give a handout with questions like: Do you know how to…purify water? Do you know how to stay warm with no heat? Do you know how treat a flu patient at home? Do you know how to use a solar cooker?
It will help folks start to think about what they need to know how to do. And you could also supply the answers.
Thanks for all the great responses. I will respond this weekend when I have more time.
BlueSky – at 17:43
“My understanding is that a combination of rice and beans provides the basic necessary nutritional requirements for people to survive on during a time of crisis and food shortages.”
This diet will not supply the necessary nutritional requirements. Several factors have to be considered: total daily caloric needs, total daily macro and micro nutrient needs, daily expenditure needs (which include stress factors), as well as “special” dietary needs. A school district, in fact a school, will have a food service manager running each school cafeteria. This individual should have the equivilent of a masters degree (or years of experience & training) in nutrition and dietetics. Also, a school and/or school district will have at their finger-tips access to a Head Start Program… which will include nutritionist. The health department will have access to WIC and Extension agents who have at least masters degrees in nutrition and dietetics. (These individuals will also have training material for teaching nutritional adequacy… even on a budget or in an emergency.) These people should be part of this “planning.” They will be able to help design a balanced diet from a variety of foods. Additionally, they will be able to advise supplementation. Generally speaking, the food pyramid is a simple tool used to “eyeball” daily food intake necessary. These pyramids are available for various age groups and for various special need groups. The bottom line: a diet needs to be balanced from a variety of foods with adequate caloric intake. Although beans and rice are difinetly great prep items, they can’t supply the necessary daily nutrient needs of individuals. It would be prudent to also consider the fiber content. If an individual is not use to a high fiber diet and is suddenly thrust into one, several remarkable outcomes occur. Gas has already been mentioned. Which goes hand-in-hand with stomach cramping. Diarrhea and constipation can also both occur when a high fiber diet is introduced to rapidly.
Some suggestions for improving on the beans and rice diet include: adding a small amount of meat to the product (not for the “complete protein” but to add essential fatty acids or macro or micro nutrients), adding various vegetables like peppers or tomatoes, thinking outside the traditional uses for beans and rice… in other words, what all can I make out of beans and rice? In fact, I would highly advise suggesting recipes for soup, stews, chowders, gumbo, etc.
IMHO, preps should always include a number of different “types” of resources. Dry products (like the beans and rice), canned goods, and pre-made items (easy to eat in fatigue situations.)
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