As the winter storm begins to let up, here is a list of healthy, high-energy easy-to-fix foods that will help you brave the next storm. Be sure to plan ahead, so you won’t get caught empty-handed when the grocery store shelves are empty.

1. Bottled water
2. Applesauce or low-calorie fruit cups
3. Low- sodium canned soups
4. Low- sodium canned vegetables
5. Granola and protein bars (Some are high in added sugars, so check labels carefully).
6. Pancake and biscuit mixes
7. Whole wheat grains (rice, oats, tortillas, and crackers)
8. Peanut and nut butters
9. Honey
10. Canned tuna, salmon, turkey, and chicken
11. Shelf- stable almond or soy milk (It is best to buy in single-servings). 
12. Sports drinks (They help keep you hydrated and replace lost electrolytes and carbs. Just watch out for added sugars). 
13. Dried apricots and raisins
14. Peanut, avocado, and sesame oils 

Foods To Avoid During a Winter Storm

1. Alcohol: Alcohol is dehydrating, and too much could impair your judgement when you need to make quick decisions.
2. Junk foods: Foods like sweet treats, chips, and sodas add empty calories to the diet. If a food does not contain nutrients or if the calories from sugar and fats outweigh the nutrients found in the food, it’s considered to be a source of empty calories.
3. Fridge foods: When you lose power foods like milk, eggs, and other refrigerated foods that have been at room temperature for two hours or more should be thrown away because bacteria grows rapidly over 40 degrees Fahrenheit. Thawed foods are okay to eat as long as they’re still cold and contain ice crystals. The rule of thumb is when it doubt throw it out!

Shakera Williams, M.P.H., Assistant Extension Agent & Webster Parish Chair, Serving Webster & Claiborne Parishes, Office: (318) 371-1371.