From the Guidelines
A nutritious, ready-to-eat vegetarian meal that requires no refrigeration or cooking would be a combination of nuts, seeds, dried fruits, and shelf-stable vegetables, as supported by the American Heart Association's recommendation of a vegetarian dietary pattern that includes predominantly plant-based foods 1. This meal provides complete proteins from the nut and seed combinations, healthy fats, complex carbohydrates, fiber, and numerous vitamins and minerals including vitamin E, magnesium, potassium, and antioxidants. The key components of this meal include:
- Nuts: raw almonds, walnuts
- Seeds: pumpkin seeds, sunflower seeds
- Dried fruits: dried apricots, raisins
- Shelf-stable vegetables: individually packaged baby carrots and cherry tomatoes
- Whole grain crackers and single-serve nut butter packets for additional sustenance As noted in the study on diets for health, whole fruits and vegetables are preferred over juices because of their higher fiber content and lower glycemic index 1. The individually packaged vegetables minimize contamination risk, while nuts and dried fruits have naturally low water activity that inhibits bacterial growth. Portion control is important as nuts and dried fruits are calorie-dense - aim for about 1/4 cup of nuts, 2 tablespoons of seeds, and 2-3 tablespoons of dried fruit. This meal offers balanced nutrition with minimal food safety concerns and requires no preparation, making it ideal for situations where cooking facilities and hygiene options are limited.
From the Research
Nutrient-Dense Food Options
- Nuts and dried fruits are nutrient-rich foods that can provide health benefits, including reducing the risk of cardiometabolic and other non-communicable diseases 2
- A vegetarian diet that includes fortified foods or supplements can meet current nutrient recommendations and provide health benefits, including a lower risk of ischemic heart disease, hypertension, type 2 diabetes, obesity, and some types of cancer 3, 4
Low Risk of Illness Transmission
- A diet consisting of plant-based foods, including fruit, vegetables, legumes, nuts, seeds, and grains, can reduce the risk of illness transmission associated with animal products 5
- Nuts and dried fruits are a low-risk option for illness transmission, as they are less likely to contain pathogens commonly found in animal products
No Cooking or Refrigeration Required
- Nuts and dried fruits do not require cooking or refrigeration, making them a convenient option for a no-cook, vegetarian meal 2
- A meal composed of nuts, dried fruits, and other plant-based foods can be safely consumed without refrigeration or hand washing, reducing the risk of illness transmission
Meal Composition
- A sample meal could include a combination of nuts (such as almonds or walnuts), dried fruits (such as dates or apricots), and other plant-based foods (such as seeds or whole grain crackers) 2, 6
- This meal would provide a range of essential nutrients, including healthy fats, protein, and fiber, while minimizing the risk of illness transmission and requiring no cooking or refrigeration