Nutrition during a blackout: what and how to eat to conserve energy and not harm yourself

Prolonged power outages continue in Kyiv, which means that owners of electric stoves constantly have to figure out how to organize meals for themselves and their entire family. At such times, it's easy to fall back on cookies, candy bars, and random snacks.To understand how to support the body during a blackout and not harm digestion, together with nutritionist Hanna Antonova and gastroenterologist Yulia Yarova LIGA.net explains what and how to eat without a stove, boiling water, or unnecessary stress.What foods can form the basis of your diet during a blackout?Even during a blackout, you can support your body by slightly changing your diet. You can eat quite healthily and fully without hot water. Some foods "ripen" perfectly in cold water; it just takes a little more time, explains the nutritionist:– Among grains, green buckwheat, fine and medium oat flakes, couscous, bulgur, and small lentils are best for soaking. In some health food stores, you can even find red lentil couscous. You can soak them in water overnight, and in the morning, you'll have a ready base for porridge or salad.Life hack: if you add a little lemon juice or vinegar to soaked grains, they will soften faster and become easier to digest.For quick snacks and as a source of extra energy, it's good to keep nuts, seeds, dried fruits, and honey at home, as they don't spoil without refrigeration.Complete protein isn't just meat. There are plenty of options that don't require cooking, says the dietitian:canned fish in its own juice or oil (tuna, sardines, mackerel, salmon);Canned meat, stewed meat, pâtéseggs, pre-boiled or dry protein products (protein, powdered milk, collagen);Legumes, which can be pre-soaked or sprouted, are also a source of protein.hard cheese or long-aged cheesePumpkin, sunflower, hemp, and flax seeds, as well as nuts, contain both protein and healthy fats.Avocado, cold-pressed oils (olive, flaxseed, pumpkin), chia seeds, fatty fish, cod liver, and caviar are also suitable sources of fats. They provide stable energy, maintain hormonal balance, and protect the nervous system.Why do we crave sweets and how to stabilize our appetite during a blackout?During prolonged stress and fatigue, the body seeks quick energy – hence the craving for sweets. But the problem is not with sugar itself, but with the glucose "rollercoaster" it triggers. 20-30 minutes after eating a candy, energy levels drop even lower, explains Hanna Antonova:– To stabilize your appetite, it's important to combine slow-release carbohydrates with proteins and fats. For example: instead of cookies, have a crispbread with nut butter; instead of chocolate, have dried fruit with seeds or nuts; instead of candy bars, have granola with cocoa and raisins. This way, carbohydrates are released gradually, not in waves.Also, for a stable mood, you can add some magnesium-rich foods – nuts, cocoa, and greens. They help the brain react more calmly to stress and reduce the need for "sugar support." What rules should be followed to reduce the risk of gastrointestinal problems?Dry or cold foods in themselves are not harmful to the gastrointestinal tract and do not cause problems for everyone, says Yulia Yarova:– What people often associate with an "exacerbation" usually coincides with a sharp change in their diet: more snacking, fewer full meals, fast food on the go, and fluid deficiency. In this context, the motility of the stomach and intestines can slow down, which gives a feeling of heaviness, bloating, or discomfort – especially in people with functional gastrointestinal disorders.Stress is a separate issue. Interruptions in heating, electricity, and water supply significantly alter the usual way of life. This stress also affects the gastrointestinal tract and can trigger the exacerbation of chronic diseases.Does the temperature of drinking water matter?The gastroenterologist explained that the temperature of food and water is of secondary importance:– Cold water or food does not harm the mucous membrane, but it may temporarily cause discomfort in some people. Warm or room-temperature water may be subjectively better tolerated. In the current conditions, any food is better than no food.Excess salt in food during a blackout: what is best not to consume"It doesn't matter to the body which food the salt comes from; what matters is the total amount per day and per meal," says Yulia Yarova.– Salt is a good preservative and is often used in long-lasting products.Leaders in salt content:instant noodles;Sausages, frankfurters, cured meat;snacks – chips, croutons, salted nuts, crackers, salted galettes;Canned fish, meat, and vegetables.There are several ways to reduce salt intake in such conditions:Add half of the seasoning packet from the noodle kit.combine foods with a high salt content with unsalted foods in one meal, for example, unsalted porridge + canned meat/fish + fresh vegetables/fruitsChoose unsalted alternatives, such as nuts without salt.It is also important to drink enough water to allow the body to compensate for this and eliminate the excess.Which food combinations most often cause heartburn, reflux, or pain during a blackout?Heartburn can be situationally triggered by fatty foods, either one or a combination of several in a single meal, explains the gastroenterologist:For example, crackers and canned meat or pâté.Strong coffee, green and black tea (especially on an empty stomach and in large quantities) due to their caffeine content. You can drink them, but in moderation and not as a substitute for all the fluid you need in a day.Or the first and second simultaneously. Such combinations slow down gastric emptying, increase intragastric pressure, and relax the lower esophageal sphincter.The gastroenterologist noted that if you have abdominal pain, you should definitely consult a doctor.An example of a balanced diet for one day during a blackoutHanna Antonova gives an example of how to create a daily menu without a stove that will include everything you need: proteins, fats, carbohydrates, fiber, and micronutrients.Breakfast: Oatmeal soaked overnight in yogurt or plant-based milk (like overnight oats) + a spoonful of honey, pumpkin seeds, a few nuts, and a slice of banana + a pre-boiled egg.Lunch: Soaked green buckwheat or couscous with canned tuna, olive oil, lemon juice, and sauerkraut.Snack: Whole-grain bread with avocado or nut butter, a few dried fruits.Dinner: Crispbreads with pâté + yogurt with a spoonful of chia seeds and a handful of berries (dried or frozen).– This menu provides the body with everything it needs – no cooking, no stress, no feeling of "survival." And most importantly, even in the dark, you can maintain a sense of self-care.Even in the difficult conditions of a blackout, the body continues to function and needs care. Food maintains energy, calm, and a sense of stability, so be sure to pay attention to it, because it is primarily attention to yourself, to care, says Hanna Antonova.Read alsoHow to survive blackouts: a practical guide for living and working when there's no electricity

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