Amid ongoing recommendations for every household to prepare a 72-hour emergency survival kit, an expert explains what kind of food should be included.

While the idea of having such a kit may sound alarming, in reality, it’s simply a matter of smart preparedness—similar recommendations are made to residents in the U.S., where natural disasters are more frequent. In times of crisis, the first 72 hours are critical, as it often takes that long for emergency services to mobilize or for the situation to stabilize. That's why people are encouraged to prepare essential supplies to last at least three days.

“In extreme situations, a person can technically survive for the first three days with just drinking water. However, physical endurance and mental resilience heavily depend on nutrients obtained from food. Good preparation ensures that in any potential crisis, we are capable of making decisions and staying active. Food is not just a source of calories—it’s psychological support,” says Laura Kaziukonienė, nutrition expert and founder of Super Garden.

According to the expert, even short-term food deprivation can impair decision-making. When physically active, it is recommended to consume around 2000 kilocalories per day, while a minimum of 1500 kilocalories may suffice for low activity.

“Studies show that an energy deficit within the first 24–48 hours reduces concentration, slows reaction times, and weakens the ability to make rational decisions. Additionally, psychological stress combined with physical fatigue can increase the likelihood of mistakes. That’s why emergency food must not only be high in calories, but also rich in nutrients—proteins, vitamins, and minerals that support cognitive functions,” says Kaziukonienė, who develops functional food for astronauts and military personnel.

What should you pack in your survival kit?

Canned food has long been considered the standard for emergency food supplies. “It’s affordable, widely available, has a long shelf life, and doesn’t require refrigeration. A typical 400g can of beans or tuna provides about 300–350 kilocalories,” explains Kaziukonienė.

However, such provisions quickly become a burden if you need to move on foot: for three days, one person would need more than 4 kilograms of canned food. Moreover, due to high-temperature sterilization, canned foods contain fewer vitamins compared to fresh produce. Therefore, cans are more suitable for stationary home supplies rather than a mobile evacuation backpack.

Another popular choice, according to Kaziukonienė, includes instant oats, freeze-dried soups, or noodles. These are lightweight, inexpensive, and high in calories. For example, 80g of oats provides around 300 kilocalories, weighs about the same as a large apple, and takes up minimal space.

However, it’s important to consider that many such products are highly processed and contain large amounts of salt, sugar, and other additives. Additionally, as the expert points out, there are practical considerations: these foods require water, and often also heat or electricity, for preparation. “Such meals work well as a supplement, but cannot serve as the foundation of your emergency food supply if you're aiming for complete nutrition, endurance, and energy,” Kaziukonienė emphasizes.

In recent years, one of the most optimal solutions has become popular in the military, among professional athletes, and even in space—lyophilization: a process where food is frozen and then dehydrated in a vacuum without heat. According to the expert, this preserves up to 97% of nutrients, along with the original taste and texture. Such food is extremely lightweight—one full portion (about 100g) can provide 500–550 kilocalories and fits in the palm of your hand. When vacuum-sealed, it can be stored for decades and consumed dry or rehydrated with water.

“It’s no surprise that freeze-dried foods, which can be eaten straight from the pack without preparation, are becoming a more popular choice for survival kits. Berries, fruits, vegetables, coffee, smoothies, ice cream, cheese, meat, or even complete meals freeze-dried into light, nutritious, space-saving cubes,” says the expert.

Freeze-dried products make it possible to prepare a complete three-day food supply weighing just 1.5 kg and fitting easily into a medium-sized backpack. A practical example of a three-day kit for one person, according to Kaziukonienė, could include: approximately 500–600g of freeze-dried meals, 300–400g of nuts or dried fruits, 3–4 energy bars, and several sachets of electrolyte powder.

Such a kit weighs around 1.5 kg. This means that even when carried together with other essentials (water, first aid kit, warm clothing), the food won’t be an excessive burden. “Most importantly, don’t forget to secure an adequate water supply—without it, neither food nor any other help will be of use. The average adult needs about 2–3 liters of water per day, but for critical three-day situations, it’s often recommended to have at least 1.5 liters per day, plus water purification tablets or a filter. Water is not only essential for hydration but also for preparing some meals if your pack includes dry mixes,” adds Kaziukonienė.

The expert reminds us that in a crisis, food is not just a source of energy—it also plays an emotional role. “Studies show that familiar flavors and even small portions of your favorite foods can lower stress levels and improve overall well-being. That’s why it’s worth packing at least one small treat or sweet in your 72-hour kit—it can have a surprisingly positive impact on your mood,” she says.

Preparing for 72 hours is not a sign of panic—it's a rational preventive measure. It ensures that in unexpected situations, you have enough energy and mental clarity to make decisions that will affect your and your loved ones' well-being.

Super Garden’s STARMY line – designed for survival

Preparing for 72 hours is not a sign of panic—it’s a thoughtful and responsible form of preparedness. It ensures that in unexpected circumstances, you’ll have the energy, clarity, and resilience to respond effectively.

For those seeking long-shelf-life, lightweight, and nutritious food options, Super Garden offers the specially developed STARMY line for emergency situations. The range includes freeze-dried (lyophilized) snacks that can be consumed instantly, with no preparation required. You’ll also find full STARMY meals—balanced, energy-rich dishes designed to support your body and mind even under extreme conditions.

A practical and reliable solution for your 72-hour survival kit.

???? Explore the STARMY line here: https://www.supergarden.lt/en/catalog/S.T.A.R.M.Y