Writer: Martha Filipic

Source: Sharron Coplin

Our power always seems to go out at some point this time of year, and we have to scramble to plan meals. Any tips to plan ahead?

People in your situation often eat out (or eat junk), but your instincts are exactly right: All it takes is a little preparation and imagination, and you can eat healthfully even when the power is out. In fact, because of the stress often involved in power outages, it's important to make sure you eat at least one healthful, balanced meal a day during an emergency situation like this.

An Ohio State University Extension fact sheet, "Emergency Food Pyramid: Eating Nutritiously When the Lights are Out," contains all sorts of ideas for an emergency. If you anticipate a prolonged outage, it says to go ahead and use up perishable food from your refrigerator and freezer at the beginning of the emergency, if you can. When you go to the grocery store, focus on foods that don't need to be cooked, and buy smaller portions -- opened perishable food that can't be kept cold should be thrown away at the end of the day.

Here are some emergency menu ideas from the fact sheet:

• Bean burritos, made with tortillas, refried beans, kidney beans, salsa and grated Parmesan cheese, served with a "Mexican salad" of drained canned corn, salsa, and drained red or black beans.
• Tuna salad, made with two six-ounce cans of tuna (for four people) and a quarter-cup of mayonnaise from a small jar or single-serve packs. Serve on crackers with canned pineapple and a gazpacho (cold soup) made with stewed tomatoes, tomato or vegetable juice, dried minced onion, and parsley.
• A meal of canned baked beans, canned diced tomatoes, unsweetened apple sauce and bread. Canned beans and diced tomatoes can be eaten without heating.

Foods to keep on hand for an emergency include peanut butter, dry milk, cereal, canned juice, canned potatoes and other vegetables, and canned fish and meat. The Extension fact sheet contains more information and is available free online by going to http://ohioline.osu.edu/lines/food.html and clicking on the "Emergency Food Pyramid" title, listed under "Food Safety and Storage." Other tips are provided by the Federal Emergency Management Agency at http://www.fema.gov/rrr/foodwtr.shtm.

Chow Line is a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line, c/o Martha Filipic, 2021 Coffey Road, Columbus, OH 43210-1044, or filipic.3@osu.edu.

Editor: This column was reviewed by Sharron Coplin, registered dietitian and Ohio State University Extension nutrition associate in the College of Human Ecology. In Ohio, tornado season runs from April through July, although tornadoes can strike any time conditions are right.