From the Guidelines
A nutritious, ready-to-eat vegetarian meal that requires no cooking, refrigeration, or hand washing would be a combination of nuts, seeds, dried fruits, and shelf-stable vegetables. This meal option is supported by the principles of a Mediterranean-style eating pattern, which emphasizes abundant plant food, including fruits, vegetables, breads, other forms of cereals, beans, nuts, and seeds 1. The key components of this meal include:
- Nuts and seeds, such as raw almonds, walnuts, pumpkin seeds, and sunflower seeds, which provide complete protein, healthy fats, and complex carbohydrates
- Dried fruits, such as dried apricots and raisins, which offer potassium, iron, and antioxidants
- Shelf-stable vegetables, such as individually packaged baby carrots and cherry tomatoes, which contribute vitamin A, vitamin C, and additional fiber This combination is nutrient-dense and calorically appropriate, with the sealed vegetables presenting minimal contamination risk. The components have long shelf lives without refrigeration, and the pre-packaged vegetables eliminate the need for washing. For additional nutrition, you could include a shelf-stable fortified plant milk in a single-serve container or add a multivitamin to ensure complete micronutrient coverage. It is essential to consider access to food and resources, such as budget and income, when individualizing eating pattern recommendations 1. However, based on the available evidence, this meal option prioritizes morbidity, mortality, and quality of life by providing a balanced and nutritious diet that can be consumed safely without cooking, refrigeration, or hand washing.
From the Research
Nutrient-Dense Foods in Vegetarian Diets
- Fruits, vegetables, whole-grains, legumes, nuts, and various soy products are key components of a nutritious vegetarian diet 2, 3
- These foods provide a high intake of dietary fiber and many health-promoting phytochemicals, while keeping saturated fat and cholesterol intake low 2
Low-Risk Foods for Illness
- A well-planned vegetarian diet can meet current recommendations for all essential nutrients, reducing the risk of deficiency and associated illnesses 3, 4
- Fortified foods and supplements can provide useful amounts of important nutrients, such as vitamin B12, vitamin D, ω-3 fatty acids, calcium, iron, and zinc 2, 5
Non-Cooked, Non-Perishable Options
- Nuts, seeds, and dried fruits are examples of nutrient-dense foods that do not require cooking and can be consumed without refrigeration or hand washing 5
- These foods are rich in healthy fats, protein, and fiber, making them a suitable option for a vegetarian diet 6
Key Nutrients and Food Sources
- Vitamin B12: fortified plant-based milk, cereals, and supplements 2, 5
- Vitamin D: fortified plant-based milk, cereals, and sunlight exposure 2, 5
- ω-3 fatty acids: walnuts, chia seeds, flaxseeds, and algae oil supplements 3, 6
- Calcium: fortified plant-based milk, dark leafy greens, and tofu 2, 5
- Iron: legumes, nuts, seeds, and dried fruits 3, 5
- Zinc: legumes, nuts, seeds, and whole-grains 3, 5