By Ken Jorgustin
While planning and choosing various foods for your overall preparedness food storage, also think about the proteins.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.
Proteins are the building blocks for our bones, muscles, and blood.
Here’s a list of some choices for storing back some canned protein…
CANNED PROTEINS
They are already ready-to-eat, pre-cooked and/or pasteurized, and therefore theoretically require no fuel consumption for safe eating (although some of the items listed below will likely taste better warmed up or cooked).
Canned Salmon
Not only is this fish rich in omega-3 fatty acids, it’s actually better for you when canned because ‘traditional pack’ salmon is packed with the bones intact, meaning more calcium for your bones and teeth. Also, some of the fat is removed, making it a healthier option.
Canned Tuna
Tuna is a naturally lean protein source, also containing good omega-3. Be aware that tuna may contain levels of mercury, so it’s probably best not to consume more than a few cans a week. Here is a tuna consumption calculator for your reference regarding maximum recommended intake.
Canned Chicken
Packed with protein and low in fat for a relatively low calorie count, chicken is high in selenium as well as cancer-preventing B-vitamin niacin. It also contains B6, which is important for energy metabolism.
Canned Pinto Beans
The canned beans are convenient and can easily be added to soups or stews. They’re a good source of folate and manganese, relatively high in protein, and rich in vitamin B1 as well as a slew of other minerals.
Canned Kidney Beans
They are high in fiber, iron and memory-boosting B1, releasing their energy slowly (meaning no sugar spikes), and contain a relatively good amount of protein.
Canned Beef
There are a variety of commercially available canned beef choices out there. Beef is another source of protein. I just randomly checked a can of Kirkland canned beef (12 oz) and it contains 15 grams of protein, slightly more than the same size canned chicken (13 grams).
Canned Almonds
Often considered the healthiest nut, a medium sized handful contains about 5 grams of protein, 4 grams of fiber (the highest of any nut), calcium, zinc, iron, vitamin E, and some B-vitamins, minerals, and selenium. Generally, most all unprocessed nuts are good in that they contain protein and other attributes. If they’re canned, they should have a longer shelf life, but the oils in them will go rancid after a time.
How much protein do you need each day?
Recommended daily amounts are shown in the following list from the USDA.
These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Children 2-3 years old 2 ounce equivalents**
Children 4-8 years old 4 ounce equivalents**
Girls 9-13 years old 5 ounce equivalents**
Girls 14-18 years old 5 ounce equivalents**
Boys 9-13 years old 5 ounce equivalents**
Boys 14-18 years old 6 ½ ounce equivalents**
Women 19-30 years old 5 ½ ounce equivalents**
Women 31-50 years old 5 ounce equivalents**
Women 51+ years old 5 ounce equivalents**
Men 19-30 years old 6 ½ ounce equivalents**
Men 31-50 years old 6 ounce equivalents**
Men 51+ years old 5 ½ ounce equivalents**
**See Protein Equivalents Chart below…
Protein Equivalents Chart
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