No personal training guide would be complete without basic nutritional advice. A sound diet based on an assessment of that persons unique lifestyle demands would cover appropriate values for: 1) caloric intake recommendations, 2) essential macronutrients, 3) essential micronutrients, 4) water intake, and 5) other special dietary concerns. This is meant to keep your body strong, healthy, fit and in proper form.
I can’t meet with everybody who reads this blog/book in person, unfortunately. However, there are many wide ranging pieces of info that I can provide you with that will definitely aid you piecing together a healthy diet while fighting the walking dead. In this chapter, you’ll find the logic and reasoning behind basic nutritional choices, what factors you need to consider regarding your own nutritional intake, and how to best meet these needs with the resources you have available - in both modern society and what I expect post-apocalyptic conditions.
Simply put, humans need food to stay alive. There is no arguing that fact. Dietitians have done excellent work sorting out the important details relating to this basic law of life. Men, women, child-bearers and children all have different nutritional needs. These nutritional requirements are also significantly affected by our activity level and environmental conditions. Age, gender, activity level and environment are four key factors to keep in mind when considering nutritional requirements in any situation.
So let’s talk about food.
1. Caloric Recommendations
According to Canada’s Food Guide (see Tables 2 & 3 below) the average 30 year old male requires approximately 2700 calories/day, and for females approximately 2100 cal/d, if moderately active. However, in the zombie apocalypse I expect people will be much more active than they are today. Wether you’re running for your life, on walking patrol or find yourself a make-shift construction worker fortifying your new home-base, I expect the survivors caloric needs will more accurately reflect the higher activity levels in the Food Guide. An average 30 year old male will now require 3000 cal/d and females 2350 cal/d.
As a personal trainer, I find it strange to recommend people to eat more, but when your body demands more it makes sense. However, I must stress that this is not an excuse for gluttony. If you’re lucky enough to have a stable food supply its best to be prudent with it. Eat what you need, but be sure to ration out the portions of food for the future when times may be leaner. If you indulge in fatty foods the excess weight you gain can definitely slow you down, and lifestyle diseases like type 2 diabetes will require medication such as insulin which will be very difficult to treat during a time of war.
Table 2: Males (Calories per day)
|
Age
|
Sedentary Level
|
Low Active Level
|
Active Level
|
|
2-3 y
|
1100
|
1350
|
1500
|
|
4-5 y
|
1250
|
1450
|
1650
|
|
6-7 y
|
1400
|
1600
|
1800
|
|
8-9 y
|
1500
|
1750
|
2000
|
|
10-11 y
|
1700
|
2000
|
2300
|
|
12-13 y
|
1900
|
2250
|
2600
|
|
14-16 y
|
2300
|
2700
|
3100
|
|
17-18 y
|
2450
|
2900
|
3300
|
|
19-30 y
|
2500
|
2700
|
3000
|
|
31-50 y
|
2350
|
2600
|
2900
|
|
51-70 y
|
2150
|
2350
|
2650
|
|
71 y +
|
2000
|
2200
|
2500
|
Table 3: Females (Calories per day)
|
Age
|
Sedentary Level
|
Low Active Level
|
Active Level
|
|
2-3 y
|
1100
|
1250
|
1400
|
|
4-5 y
|
1200
|
1350
|
1500
|
|
6-7 y
|
1300
|
1500
|
1700
|
|
8-9 y
|
1400
|
1600
|
1850
|
|
10-11 y
|
1500
|
1800
|
2050
|
|
12-13 y
|
1700
|
2000
|
2250
|
|
14-16 y
|
1750
|
2100
|
2350
|
|
17-18 y
|
1750
|
2100
|
2400
|
|
19-30 y
|
1900
|
2100
|
2350
|
|
31-50 y
|
1800
|
2000
|
2250
|
|
51-70 y
|
1650
|
1850
|
2100
|
|
71 y +
|
1550
|
1750
|
2000
|
Our bodies require a balance of protein, carbohydrate and fat (in a respective ratio of 15:55:30) from our diet in order for our bodies to function properly and maintain good health and vitality. When planning our daily meals we need to consider eating in a manner which properly balance these essential macronutrients.
Protein is essential for the following reasons:
- Growth and repair of body tissues
- Hormone and antibody production
- Source of energy
Protein can be found in both high and low quality sources. Complete proteins include meat, poultry, fish, eggs, milk, cheese, yogurt and quinoa. Incomplete proteins include most grains, legumes, pulses, seeds and nuts. The complete proteins are called such because they naturally contain all 9 essential amino acids our bodies need but are unable to produce ourselves. The incomplete proteins contain some but not all these amino acids thus need to be combined with other protein sources for optimal health.
B) Carbohydrate
Carbohydrate is essential for the following reasons:
i) Primary source of fibre
ii) Primary source of energy
iii) Longer term energy storage
Carbohydrates can be found in simple or complex forms. Simple carbohydrates are basic sugar sources (e.g. glucose energy) that are rapidly digested and absorbed, such as fruits, juices, sugar, honey and candy. Complex carbohydrates are foods with many sugar units that take longer to digest and absorb and, as a result, tend to keep you feeling fuller longer. These includes grains (e.g. cereal, pasta, bread), starchy vegetables (e.g. potato, carrot, turnip), beans and legumes.
C) Fat
Fat is essential for the following reasons:
- Forms cell membranes
- Synthesize chemicals and hormones
- Transport fat soluble vitamins (A,D,E,K)
- Form tissue structure
- Thermal insulation
- Transmission of nerve impulses
- Fuel (energy source)
- Vital organ protection
Fat can be found naturally in many sources including meat and alternatives, fish, eggs, peanut butter, seeds, nuts, tofu, milk and dairy products, olives, avocados and coconuts.
Its important we make an effort to consume food with omega 3 fatty acids, such as cold water fish (e.g. salmon, tuna, mackerel, sardines) and enriched eggs. Our bodies can not produce this essential fatty acid which protects against heart disease and blood clots.
3. Essential Micronutrients
Besides the larger nutritional compounds of carbohydrate, fat and protein that compose our diet, there are also smaller nutrients, specifically vitamins and minerals that are just as vital for our bodily functions.
Vitamins:
Vitamin A: vision, skin, bones, reproduction and immunity
Vitamin B1 (Thiamine): energy metabolism, nerve stimulus
Vitamin B2 (Riboflavin): energy metabolism, toxin removal from liver
Vitamin B3 (Niacin): metabolism, formation of red blood cells and steroid hormones
Vitamin B5 (Pantothenic Acid): glycogen and fatty acid production, neurotransmitters, steroid hormones
Vitamin B6 (Pyriodoxine): metabolism (protein and fatty acid), hemoglobin production
Vitamin B12: essential for cell function, DNA synthesis, nervous system function
Vitamin C: collagen formation, skin and tissue repair, white blood cells, antioxidant, adrenal hormones
Vitamin D: bones, aids absorption of calcium and phosphorus
Vitamin E: antioxidant, skin, reproduction
Vitamin K: blood clotting
Minerals:
Folate: fetal development, metabolism
Calcium: formation of bones and teeth
Magnesium: metabolism, formation of bones and cell proteins, muscle relaxation
Phosphorus: bone formation, production of red blood cells, part of ATP and DNA
Sodium: body and fluid electrolyte
Chloride: body and fluid electrolyte
Potassium: body and fluid electrolyte, nerve impulse, maintain normal heart rate
Iron: oxygen transport in blood, aids Vitamin C absorption
Selenium: enzyme production, antioxidant
Chromium: metabolism of glucose, protein and fatty acids; insulin production
Copper: metabolism and homeostasis, formation of bones and red blood cells
Zinc: metabolism and immunity
(Source: Ogasawara, S., Watters, K., Sherk, K., Sampson, L. and Hutton, J. 2007. Can-Fit-Pro Nutrition & Wellness Specialist Certification Manual, 4th ed, Pg.330)
Table 4: Essential micronutrients for human health, amounts of and sources of.
|
Nutrient
|
RDA/AI
|
Unit
|
Top Sources in Common Measures, USDA[4]
|
|
900
|
µg
|
||
|
90
|
mg
|
orange juice, grapefruit juice, peaches
|
|
|
15
|
µg
|
sockeye salmon, swordfish, rainbow trout (also fortified foods and beverages)
|
|
|
120
|
µg
|
||
|
1.3
|
mg
|
fortified cereals, chickpeas, sockeye salmon
|
|
|
α-tocopherol (Vitamin E)
|
15
|
mg
|
fortified cereals, tomato paste, sunflower seeds
|
|
30
|
µg
|
beef liver, egg, salmon[7]
|
|
|
1000
|
mg
|
||
|
2300
|
mg
|
||
|
35
|
µg
|
||
|
550
|
mg
|
beef liver, condensed milk, chicken
|
|
|
900
|
µg
|
||
|
2.4
|
µg
|
beef liver, turkey, clams
|
|
|
4
|
mg
|
public drinking water
|
|
|
400
|
µg
|
egg yolks, enriched white rice, fortified cereals, enriched cornmeal
|
|
|
150
|
µg
|
||
|
8
|
mg
|
fortified cereals, turkey, chicken
|
|
|
400
|
mg
|
||
|
2.3
|
mg
|
oat bran, whole grain wheat flour, bulgur
|
|
|
45
|
µg
|
||
|
16
|
mg
|
fortified cereals, yellowfin tuna, sockeye salmon
|
|
|
5
|
mg
|
fortified cereals, beef liver, shiitake mushrooms
|
|
|
700
|
mg
|
cornmeal, condensed milk, wheat flour
|
|
|
4700
|
mg
|
tomato paste, orange juice, beet greens
|
|
|
1.3
|
mg
|
spaghetti with meat sauce, beef liver, turkey
|
|
|
55
|
µg
|
Brazil nuts, rockfish, yellowfin tuna
|
|
|
1500
|
mg
|
onion soup mix, miso, table salt
|
|
|
1.2
|
mg
|
fortified cereals, enriched wheat flour, breadcrumbs
|
|
|
11
|
mg
|
oysters, fortified cereals, baked beans
|
4. Water
Water is essential for life. We simply can not survive without it. Typically we need about 3L of water a day to survive. Specifically, adult males require 3.7L/day and females 2.7L/day. This amount can come from multiple sources, not just pure water. Most beverages, soups, yogurt, etc. will suffice assuming it is not high in caffeine or salt. You can tell you are properly hydrated when your urine is pale and clear.
Our demand for water increases when we sweat - typically in hot weather or during hard work and exercise. Also when our bodies are dealing with illness (e.g. diarrhea and vomiting) or during pregnancy.
During workouts, I recommend clients drink at least 2 cups (500 ml) water for each hour of vigorous exercise to remain properly hydrated. The warning signs of dehydration include: thirst, dark urine, cramping and headache. Severe dehydration can be fatal, make no mistake. While you’re unlikely to die on the treadmill, if you’re stuck in the sun and heat while running from zombies, death from dehydration is a possibility.
Wether living in modern society or the zombie apocalypse always keep a bottle of water handy at all times. During the zombie apocalypse keep several litres in your backpack at all times, because you never know...
While I usually find myself giving advice about losing weight and caloric restriction on an average day, I will admit that my advice changes when under attack from zombies. As discussed above you may find yourself much more active than in your previous lifestyle so you will have to adjust your caloric and water intake accordingly.
* Folate - pregnancy during the zombie apocalypse would not be recommended (due to the high stress, dietary demands and lack of medical care), but if you are pregnant or may get pregnant you need to consider how much folate (a form of folic acid or folacin) is in your diet. Folate is essential for fetal development and without proper amounts may result in birth defects. While in modern society most of our processed grain products are enriched with folate, however, if this food source becomes restricted during this time expectant mothers will have to scavenge for other sources (e.g. leafy green vegetables, egg yolks, beans, salmon) or drug store supplies of pre-natal vitamins.
* Iron - if meat and other protein sources become limited during these times our intake of iron may drop which could dramatically affect our energy levels. If this occurs you should look at alternative ways to add iron to your diet. One simple way is to use cast iron cookware. They may be heavier than the modern non-stick pans, but they are healthier in terms of micronutrient delivery.
* Vitamin D - with enriched dairy products probably one of the first dietary staples you’ll lose due to loss of refrigeration, you will have to obtain all your Vitamin D from the sun. Try to find a balance between obtaining enough Vitamin D to avoid health conditions such as Rickets, yet avoiding melanomas that could like to skin cancer.
Food Acquisition:
Depending on how long the epidemic lasts you may have to use different methods of food acquisition.
In the first few weeks and months you may have enough canned and preserved food to survive. When your personal supply runs out you may have to scavenge in supermarkets, warehouses, other peoples homes, and so forth. If there are no merchants selling goods left you may have to just take these items. I don’t really consider this looting if you need food for survival in the apocalypse. If nobody else is using it or has laid claim to it, then its fair game for those that are in dire need. But remember, take only what you need and don’t be wasteful.
If the epidemic lasts for a long time you may have to hunt and gather food yourself, like your ancestors did. You should learn how to fish locally, hunt game and trap small animals. Try cooking them over a campfire also. Learn which berries, mushrooms, roots and shrubs are edible. If you have a place that you can safely wait over several seasons or years then you may want to start farming some vegetable and grain crops for a reliable food source. Keeping some seeds in your survival kit may be a good idea. Many governments have already created national seed banks for such catastrophic events as this. It will be a hard lesson in self-reliance, but one you are capable of.
Having considered how difficult maintaing proper nutrition will be during the zombie apocalypse, I hope you take it upon yourself to improve your diet now, before times get tough. You are more likely to survive the epidemic if you have a healthy body going into the disaster. It will help you fend off illness, defend yourself, and survive the tough times.
Healthy meals easily scavenged during an apocalypse:
- Backyard Garden Salad - depending on the season many people have vegetable gardens in their backyard. They grow tomatoes, peppers, green onions, cucumbers, green beans and lettuce among other vegetables. Scavenge in their yards to make a fresh healthy tossed salad. If you have access to some wild herbs and raspberries, olive oil or vinegar you can mix them together for a unique salad dressing.
- Woodland Berry Salad - if you find yourself in the countryside as opposed to the city you should be able to find berries for several months of the year. Strawberries bloom in early summer, raspberries mid-summer and blueberries through autumn. If you find any nuts or seeds gather them up too for the protein. Try making a berry salad for breakfast, snack or dessert.
- Pickles & Preserves - try to preserve some available produce for the winter, when natural food is more scarce. Fruit and berries can be boiled with water and sugar and bottled as jam (for those watching their sugar intake try Splenda or Stevia instead). Vegetables like beets can be boiled with water and brown sugar and bottled for future consumption. While cucumbers can be pickled with vinegar and bottled for later.
- Homemade Sports Drink - mix 3/4 c. water, 1/4 c. fruit juice (or 1 tbsp honey or sugar), pinch of salt (a solution of water, carbs and electrolyte salt basically). If you’re in a more tropical destination, coconut water is great for hydration but lacks the salt needed for complete electrolyte balance. Just add a pinch of salt per cup of coconut water and you should be good to go.
- You’ll probably find yourself dependent on canned and dried foods after some time. So you’ll need some decent recipes for all that canned fish. (As with all these recipes fresh is always best, but canned will suffice. Remember you can always rinse the canned foods with fresh water is you’re concerned about sodium). a) Tuna and rice is nice - boil rice, then add in canned tuna and mixed veggies, e.g. peas and carrots, mix well. b) Sardine and thai noodle soup - boil noodles, add in chopped onions and peppers (of varying colors or whatever you have available), after 3-5 minutes add canned sardines and a splash of lime juice, if available. c) Shellfish pasta salad - boil pasta, rinse in cold water, then add in tomatoes, cucumbers, olives and tuna or shellfish (e.g. mussels, shrimp) and toss with olive oil. Cheese might be a luxury item at this point but some feta goes great with this dish, if you can find it.
***********************************
Morgan’s Story - “Fuel for the Fight”
Chapter 6. Diet & Nutrition
Feeling inspired, she felt a little more clear about what she had to do. And she knew she definitely had to re-fuel. She went over to her knapsack and rummaged around inside for the box of granola bars she managed to grab from her parents pantry. Finding the box at the bottom of her bag, she hungrily tore open the pack, only to find that half of them were already eaten. She was disappointed she only had three bars instead of the full box. She felt famished and probably could have eaten a dozen or more at that very moment. Although disappointed with the half empty box she was still thankful she had the wits about her to pack it at all considering her state of mind at home. So she ate the rest of the granola bars and lay back on the pew to think about her predicament.
She didn’t realize she was so tired and quickly feel asleep. Hours later, Morgan woke with a start, as the first sun beams broke through the stained glass windows. She was surprised she fell asleep here, in this hard wooden pew. But exhaustion must have quickly set in after she stopped for shelter in the church and the adrenaline inevitably wore off. It had been a long day yesterday. So much had happened and it had finally caught up with her. Stretching out her arms and legs, she grimaced as the calve muscle in her left leg seized up. The cramp gripped her leg fiercely and all she could do was rock in her spot until it passed. After what felt to be a long moment it faded and she began massaging the troubled muscle. She knew she sweated a lot yesterday and had barely anything to eat or drink to compensate. She glanced down at her only water bottle and swallowed the last remaining drops. She knew she would have to get more food and water today, some electrolytes at the bare minimum, in order to keep going.
She looked around for a place to refill her water bottle. Not seeing any visible faucets or sinks, and not daring to venture too far in search of the bathrooms or the priests private quarters, she filled her water bottle with the holy water that remained in the marble basin. It felt rather odd taking this sacred water to drink, but considering the circumstances she didn’t think anybody would mind. She considered it a little divine intervention of sorts even. A chuckle came to her lips when she wondered if zombies would be affected by holy water as much as vampires were in the movies she used to watch with her sister when they were little kids so many years ago.
Now she needed some food. Her tummy growling in response. She knew her options were limited, and figured her best bet would be the supermarket close by. But she had no idea what state it would be in after seeing what was left of the community centre. Undoubtably, all the perishable food items would be rotten by now. And the frozen foods would be gone off too without electricity. Her only realistic option would be the canned and dried food sections, or what was left of them. She recalled seeing the images of empty store shelves in those hurricane ravaged states in the southern US on the TV news channel. She figured she would be facing something similar to that. If only it were a hurricane, at least those things moved away eventually. Unfortunately, the zombies didn’t look to be going anywhere as fast as a weather pattern.
What she would have given to be in the midst of the farmers market she visited every Saturday morning. Full of bright eyed shoppers, sipping their coffees, and farmers touting their fresh local produce. She recalled the delicious smells and bright colors in the stalls. Sigh. Normally she wasn’t thrilled with the idea of eating so much processed or canned food because of the high sodium levels, but considering her vicious leg cramp from earlier she figured the extra salt would be justified in this case. The day looked like it was shaping up to be a hot one as well.
Fortunately, she didn’t have far to go to get to a supermarket. The church was on the edge of Main Street and only a few blocks from the nearest shopping centre. She carefully jogged down Main Street, this time much more careful to avoid alerting the zombies that had gathered over the two she had killed the previous evening, and was there in less than ten minutes.
As expected, the supermarket had its windows and doors all broken out, much like the community center. A closed sign, as well as a hand scrawled ‘Sorry - all sold out’ sign hung from awkward angles on what remained of the broken glass. Discouraging to say the least, but she had to go in and see what was left of the supermarket. She didn’t have any food left and she had no idea how long it would be before she would find anything else to eat. And with the amount of cardio she was doing she knew she was burning some serious calories. She suddenly got nervous about going hungry. She thought about how fortunate she had been her entire life, never going for long periods without food (by choice anyway!).
Gingerly stepping through the broken door frame (it looked like it had also been victim to rioting), she observed the scene that lay before her. Cash registers had their empty drawers flung open, plastic bags torn over counter-tops and across the muddied floors. Glass bottles with preserves broken open, their contents still splattered along the floor where they had landed probably weeks ago now. Flies were buzzing over the piles of rotten food and maggots crawling around the floor. But to her relief, a few random tin cans remained high on the shelves and looked unharmed.
She knew our body needed a food portion ration of 30% fat, 55% carbs, 15% protein for survival, so she headed off to address those dietary needs, to the best of her situation anyway. Nearly slipping on some empty cans at her feet, she had to tread carefully. The closest section and first stop was the canned fish isle. A few cans of protein rich tuna and sardines remained, so she put them in her knapsack. She saw some cans of beans and a bag of rice and threw them in too, they were excellent sources of carbs. Next she headed for the aisle where the olive oil was stored and bagged the last remaining bottle of the healthy fat. A flash of brighter color caught the corner of her eye. A rare positive sign, she found a slightly dented can of peaches on the ground and took them too. A sweet vitamin rich treat.
Finding the can of peaches immediately made her crave for sweets. It hit her with a pavlovian-like response. She had been making an effort to try to cut back on junk food since the new year (her resolution) and had found healthier alternatives to junk food. While she knew she wouldn’t be able to find any part-skim chocolate milk today (her most recent healthy treat) she decided to check on the supply of coconut water in the store since it wasn’t as perishable as dairy. She found it was sweet and refreshing and not too high in calories. Turning down the next aisle where the drinks were shelved she was greeted by completely empty shelves. She now knew what old Mother Hubbard of her childhood nursery rhymes must have felt like when she went to her cupboard, she mused to herself. Naturally, bottled water and other beverages were one of the first items to go in the disaster.
With a resigned sigh, and the only decent food left in the store packed securely in her noticeably heavier knapsack, she headed out again. No grabbing a candy bar or even some of that sugar-free teeth whitening gum on the way past the checkout this day. Suddenly, she wished she had remembered to pack her travel toothbrush and toothpaste too. Maybe she could find some baking soda to use as a substitute at another store along the way. But she couldn't spend anymore time at the grocery store. She had to keep moving towards the harbour in search of her family.
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