Nutritional Benefits of Summer Fruit


nutr benefits summer

By Marisa Morales, Nutrition Peer Counselor, UC Davis Healthy Aggies

It is an undeniable fact of life that fruit is one of nature’s greatest gifts. This deliciously sweet, and at times sour, product can be used in a variety of dishes from smoothies to oatmeal to water to salad to much more. While some fruits are available year-round, other fruits have a prime season in which they are tastier, fresher, and cheaper. Look below at some of the fruits Summer has to offer and their many nutritional benefits!

  • Blackberries– This rich purple berry is the perfect addition to a bowl of yogurt or oatmeal. It is packed full of antioxidants to help prevent or slow damage to our cells, vitamin C to stimulate collagen production, and vitamin K to aid in blood clotting for wound healing. Blackberries are best between mid-May and late June but be sure not to rinse them until right before you eat to prevent them from getting soggy and moldy too soon.
  • Cherries– From yellow-red to very dark red, this small stone fruit contains very beneficial nutrients. Anthocyanin, a compound in cherries that gives its red pigmentation, is an antioxidant protecting us from damaging free radicals. They are also loaded with anti-inflammatory molecules and potassium, an electrolyte vital for water balance. Interestingly, cherries naturally contain melatonin -a hormone that aids in sleep. Make sure to grab a fresh bundle of cherries between the beginning of May and late June!
  • Mangos– There is no doubt that this tropical fruit tastes phenomenal, but it also does plenty for our body. Mangos are a great source of fiber (aids in digestion), vitamin A (aids in immune and eye function), and vitamin C. Plus, mangos have an abundance of potassium, even more than bananas! Now, most of the time we are able to tell when a fruit is ripe just based on sight, but there is not a way to determine the ripeness of mangos based on color -you can only tell by softness and a fruity aroma. Be sure to keep this in mind during their peak season (April through mid-July)!
  • Peaches/nectarines– These two stone fruits are often confused for one another and although they are genetically similar, peaches have fuzz on their peel while nectarines are smooth. Depending on how you like them, you can eat them while they are hard if you like the ‘crunch’ or you can wait until they get soft if you prefer them juicy. Whichever way you choose to eat them, they are still an excellent source of vitamin C, potassium, and antioxidants to protect against skin damage from that Summer sun. Be sure to snag a couple of these between mid-June to early September!
  • Strawberries– Did you know that strawberries are the only fruit with seeds on the outside! Their beautiful bright red color is due to the phytonutrients and flavonoids which also act as powerful antioxidants. Additionally, strawberries are a plentiful source of vitamin C and manganese, a key activator of many enzymes used in metabolism. Stop by your local farmers market between April and late June for a delicious package of strawberries!
  • Watermelons– Last, but not least, we have the most popular Summer fruit! Watermelons are extremely popular during this season because it helps keep us cool and hydrated; one single bite contains roughly 92% water and 6% sugar. This melon contains enough vitamin A, vitamin C, potassium, and fiber. It can be tricky trying to pick a ripe watermelon for the family. Here is a tip that may help: look for a white-yellow spot on the underside of the watermelon. This is where the melon laid on the ground in the sun while it ripened. A sound check is another way to determine ripeness: a deep, hollow sound after knocking on the watermelon means it is ripe.

As you can see, most of the fruit are full of antioxidants, vitamins A & C, potassium, and much more. Try adding a side of fruit to every meal for that extra helping of nutrients! Which is your favorite?

Quarantine and Snacking


By Hannah Squire, UC Davis Healthy Aggies Intern

As I was typing my essay in the late hours of the evening, I couldn’t help but think to myself…  “hmm tortilla chips sound so good right now.” Even though I already had dinner and wasn’t physically hungry, I simply wanted to snack. Usually, these thoughts always target those salty and sweet treats in the pantry and rarely run towards fruits and veggies. This urge to snack happens in the best times, let alone with the lack of usual routine.  Increased stress and boredom levels, and simply more access to our kitchen cupboards while being in quarantine, makes it more likely that we give in. Here are some tips and tricks to mindfully snack during these uncertain times:

  1. Mindful Eating

Being mindful around eating sounds complicated, but the idea is a lot simpler than it seems. When thinking about what to snack on while typing that essay, lecture zooming, or binging Tiger King on Netflix, first take a minute to notice a few things… first a quick self-assessment.  Think to yourself, how am I feeling right now? Am I physically hungry or emotionally hungry? By thinking of a number from 1-10 that represents your physical hunger, 1 being starving – and 10 being completely stuffed, you can then determine how much you need to make a trip to the kitchen.  Second, hold off for a couple of minutes…acknowledge the urge as that, an urge, then continue what you’re doing.  See if it persists, then make a decision to move forward.

  1. Create an Eating Routine

Quarantining at home has uprooted a lot of structured routines that have, in turn, affected eating patterns. It is important to find ways that work in our personal schedules to carve out specific meal times in order to prevent skipping meals, or just indulging in snacks for the day. Some examples of creating structure are:

  • Getting full 8 hours of sleep at night to prevent late-night snacking
  • Setting 10, 30, 60, or even 90 minutes to move and sweat once a day to maintain metabolism and appetite
  • Plan meals with housemates and family in your home….or sharing meals on zoom can create accountability to not skip meals or overeat
  • Create time for hobbies. This could involve morning walks, trying a new exercise video on youtube, or my favorite … puzzles! These can all keep the brain occupied before/instead of opting for processed snacks.
  1. Focus on what you’re Eating

Have you noticed that eating just a bowl of cereal, plain toast, or a piece of fruit leaves you hungry within the hour? Carbohydrate-rich foods are our body’s immediate source of energy, but result in an unsatiated feeling soon after a meal. This can be prevented by pairing carbs with fat or protein to feel full longer and avoid snacking soon after. Here are some examples of carbs + high protein/fat snacks to leave you satisfied for hours:

  • Peanut butter and apple
  • Carrots and hummus
  • Dark chocolate with almonds
  1. Let’s face it, snacking is inevitable as well as enjoyable!

Snacking in moderation is completely okay, there is no need for guilt to get involved. A pro-tip for regulating snacking is portion sizing. When getting your next snack, put it into a separate container to isolate the specific quantity you plan to eat.  Another tip could entail mixing your favorite salty or sweet processed craving with nutrient-rich foods such as berries, nuts, or carrots.

Bottom line: Indulge in your favorite foods by using mindfulness, implementing eating routines, having balanced meals, and watching portion sizes.  These practices are much more kind than restriction or feeling guilty about eating when quarantining at home.

How do you handle snacking during all the at home time?

Good sources to check out:


Healthy Aggies are here!!

By Haley Adel, UC Davis Nutrition Peer Counselor

Even though we cannot finish this Spring Quarter together on the Davis campus, the Healthy Aggies remain dedicated to providing you with nutrition content and advice! We have broadened our outreach by creating more virtual content. We would like to take a moment to share what new programs we have, and what original programs we are continuing.

Through this pandemic, we have been encouraged to adapt to these new circumstances. Our Healthy Aggies have stepped up to the plate by delivering a great variety of Youtube videos. The content of these range from providing step-by-step instructions for delicious recipes to sharing nutrition facts on subjects such as fat. If you are interested, click here to check out one of the videos!

Additionally, our Instagram account @ucdhealthyaggies has been busy with a new feature. Every weekday a Nutrition Peer Counselor shares a fun nutrition fact over the IG story. From vitamin D to water, questions about nutrition that you may have always had are being answered. There’s also a poll with each story to test your nutrition knowledge. See how much you know about nutrition by answering the poll each day; check in at 5pm when the answer is revealed!

Along with the new programs, we are still continuing old ones such as the nutrition consultations. As a bonus they are now provided at NO COST! If you want to get answers to nutrition questions or analyze what you’re eating, the Peer Counselors are here for you. If you are interested in a free consultation, please contact the UC Davis Living Well center at to schedule your appointment. Here is the brief questionnaire to complete for the appointment.  We also have our monthly newsletter still up and running like usual! Subscribe by sharing your email here.

Finally, the Peer Counselors are currently finishing webinars on fun topics such as Ultra-Processed Foods and a Balanced Plate. These will be available on the Campus Recreation Youtube soon for your viewing!

We hope you are all doing well and safe, and that the last few weeks of this schoolyear are enjoyable. We look forward to you checking out any of these resources that you find interesting!  Let us know how you participate


Eating Disorders: About more than food.


By Maggie Zeng, UC Davis Nutrition Peer Counselor

Eating Disorders are characterized by irregular eating habits and severe distress or concern about body weight or shape. Even though, many people think an eating disorder is far away from them. According to research, “In the United States alone, an estimated 20 million women and 10 million men have or have had an eating disorder at some point in their life”. For the college student, the study shows ” the prevalence of positive screens was 13.5% for women and 3.6% for men”. Eating disorders affect your physical and mental health, leading to a negative effect on well-being as a whole. It’s helpful to know the common types of eating disorders and know where to get help.

Common Types of Eating Disorders

 Anorexia nervosa

The symptoms of anorexia nervosa include extreme limitation of food intake with resulting weight loss. Sufferers may also purge or excessively exercise to burn calories. Most people who suffer from this disorder are severely underweight but still extremely afraid of gaining weight and they generally view themselves as overweight. Anorexia is mostly developed in adolescence and young adulthood and women are more susceptible than men. There are two sub-types of anorexia. One is the restrictive anorexic who uses excessive dieting and fasting to maintain or lose weight, and the other is binge eating with purging. This type uses vomiting, taking laxatives or diuretics for weight loss or maintenance purposes.

Common symptoms

  • underweight for age and height
  • restricted eating pattern
  • afraid of gaining weight even though underweight
  • pursuit of and obsession with thinness
  • body weight has impacted their self-esteem
  • distorted body image

The consequences of anorexia are serious and include weakening in the bones, infertility, mental illness, brittle hair, heart disease, or even organ failure and death.

Bulimia nervosa

Bulimia nervosa is characterized by frequently eating large amounts of food in a specific time period which results in a painfully full feeling and a feeling of no control over eating behavior. Bulimia also usually develops during adolescence and early adulthood and women are more susceptible than men. Individuals who suffer bulimia also tend to compensate by purging such as forced vomiting, fasting, and excessive exercise even though most bulimia patient are in a normal weight range for height.

Common symptoms of bulimia nervosa include:

  • repeated patterns of binge eating
  • repeated patterns of purging behaviors to prevent weight gain
  • body shape and weight strongly affect one’s self-esteem
  • a fear of gaining weight

The consequences of bulimia include sore throat, tooth decay, and acid reflux; if the case is severe enough, an electrolyte imbalance can also occur causing, in extreme cases, stroke and heart attack.

Other Types of Eating Disorders

There are other types of eating disorders.  One example is called Binge Eating Disorder, which has similar symptoms to bulimia but with no compensatory behavior. Pica is another type which involves obsession with eating things that not generally considered food such as ice, paper, soil etc. Rumination disorder is characterized by regurgitating food that is already swallowed and re-chewing it. Avoidant/restrictive food intake disorder is characterized by under eating due to lack of interest in food or the avoidance of certain tastes or smells.

If you know someone who is suffering, let them know you care.  Tell them they are not alone and help them locate resources to help. Although serious, there is a high rate of recovery from eating disorders. It’s best to treat as early as possible. Here is some resources available for yourself and your friends:

UC Davis Resources: Student Health and Counseling Service

National Eating Disorder Association:



Focusing on Mental Health during Quarantine


By Brandy Carrillo, Healthy Aggies Intern

In light of recent events, it’s important that we not only focus on how to stay safe and keep our bodies healthy but that we also protect our own mental health. With Mental Health Awareness month right around the corner, it is crucial that we keep this in mind given the very nature of the COVID-19 pandemic.

It is highly unlikely that the Coronavirus will simply disappear overnight, so we need to be able to address how our mental health may be affected and possible activities and practices that can help alleviate this stress and negativity.

Keep a daily routine

A consequence of the shelter in place order has been the lack of routine in many people’s lives. Structure plays an influential role in our productivity. When we eliminate the ability to physically leave our homes to an environment of productivity (work, school, errands, etc.) it can be difficult to see the distinction between our work environment and our home environment. Develop and stick to a routine.

Get some fresh air and stay active

Taking care of your body and keeping some kind of fitness routine is not only physically but mentally beneficial. It can be as simple as going out for a short walk (while still maintaining social distancing- 6 feet apart!) or doing a quick 15-minute workout video on YouTube. I’ve been personally been making sure I get in my daily cardio and stretching in.

Stay in touch

Technology is truly our knight in shining armor during these uncertain times. We should make the most of our technological devices and stay in touch with peers, friends, family, etc. Keeping up a form of communication with people you love and trust can help alleviate feelings of loneliness.

Indulge in a hobby

Engaging in activities you enjoy and love can act as a mental breather and help you fight boredom while still keeping your brain stimulated. Partaking in fun leisure activities can help reduce stress while encouraging positive emotions. Right now we’ve been thrown into a situation that may feel out of control. This can be quite frustrating and scary. A hobby is something that we have total jurisdiction over and gives us a sense of accomplishment that can make us feel happy and whole.

Plan out healthy meals each week

When you eat well, you begin to manifest that within your whole being. The mantra “eat good, feel good” is no joke. Being stuck at home for a majority of the day can entice us to engage in unhealthy and stress eating. Planning easy yet healthy meals every week can give us a sense of normalcy during these stressful times while nourishing our bodies.

Take it one day at a time

We have to remember that all of these are temporary measures and that we are all experiencing this together. While it is important to stay informed and monitor news updates about COVID-19, we also need to ensure we’re focusing on the facts and not on fear alone. Talking with loved ones about your concerns and any hidden feelings can be extremely therapeutic and comforting.

Everyone reacts differently to stressful situations. Social distancing may leave you with mixed emotions and feeling disoriented. Following just a few of these tips, can help you better cope with the current situation and protect your own mental health. What tips and tricks have you been following to power through?

Healthier Dalgona Coffee?

whipped coffee

By Kelly Kim, Healthy Aggies Intern

Are you a daily coffee drinker? If so, you may have heard of the latest homemade coffee trend. If you haven’t heard… let me introduce you to Dalgona coffee! It is a fun and simple recipe, especially when many of us find ourselves with time to spare. There are only four ingredients: water, coffee crystals, coconut sugar, and milk needed for this whipped coffee. As a daily coffee drinker myself, I watched a few tutorials and tried out the recipe at home. I realized that this velvety whipped coffee was a bit sugary and with the amount of coffee I like to drink, I was interested in finding a healthier ingredient while still maintaining the sweetness of the coffee.

In terms of coffee, adding sugar helps shift the bitter tang to a sweeter taste. However, you may want to reduce added sugar for health reasons. I have found that using coconut sugar as an alternative and reducing the amount works well.

Coconut sugar is a natural sugar found in coconut palm trees. The process requires cutting the flower of a coconut palm, collecting the liquid sap and then heating the sap until most of the water has evaporated. You are left with a granulated coconut sugar. No other processing is needed. It is no miracle replacement for table sugar, the two are quite similar, but coconut sugar does contain more nutrients even if only by a small amount. It contains nutrients such as zinc, calcium, potassium, iron, and fatty acids like polyphenols and antioxidants. It also contains a fiber known as inulin. Inulin tends to lower glycemic index, which is a measure of how quickly foods raise blood sugar levels; it may help prevent a blood sugar spike.

You may choose to replace the table sugar with a reduced amount of coconut sugar when making this dreamy Dalgona drink! Or try it with regular sugar, but add just as much as you need.


  • Milk of choice (unsweetened oat, soy, almond or low-fat dairy) [1-2 cups]
  • Coffee crystals [2 Tbsp]
  • Coconut or regular sugar (as desired) [½ -1 Tbsp]
  • Hot boiled water [2Tbsp]


  1. Whisk coffee, hot water, and coconut sugar with a mixer. Continue to whisk for 3-6 minutes until it becomes a foamy consistency and you have your whipped coffee mixture
  2. Pour cold or hot milk into an empty cup and then top with the mixture made in step 1. Stir well and enjoy!

Let me know how you like it!

What’s in your cabinets?

By: Haley Adel, UC Davis Nutrition Peer Counselor

What strange times we are living in with COVID-19 and quarantining! Our everyday lives are definitely different than usual. This, however, can provide a great opportunity to try something new. Whether it’s for the sake of productivity or just for fun, here are some ideas for entertaining yourself with what’s in your kitchen cabinets.


If you are up for a yummy challenge, try this idea: Make a delicious charcuterie board using only foods that you currently have stocked in your kitchen. A charcuterie board is an arrangement of meat and cheeses typically served on a wooden cutting board. The board can also include nuts, fruit and jams, bread, and the likes. But this is your creation so add whatever you desire! Be creative and choose foods that you think pair well together. Search your cupboards because you never know what you’ll discover!

If you are experiencing an itch for organization, organize your spice cabinet. If you are tired of always searching around for your spices, now’s a great time to change that. And it’s all up to you how you want to organize it. Whether you want to go the traditional route of alphabetizing them, or mix it up a little and pair off spices that are commonly used together, it’s your choice. Save future time by rearranging your spice cabinet now.

During this time, self-care is also important. One relaxing way to do that inside your home is by making a face mask. They only take a few items to make, and the ingredients can usually be found in your kitchen. If you want it to feel like a “spa day” with friends, have them make masks too and Facetime when you all have yours on. The following are some easy recipes from

The Organic Banana Face Mask

  1. Mash one-half of a bananain a bowl.
  2. Mix in a tablespoon of orange juice and a tablespoon of honey.
  3. Apply the mask to your face (lumps are totally fine!) and keep the mixture on for 15 minutes.
  4. Rinse with lukewarm water and then moisturize.

The Breakfast Mask

  1. Combine one egg yolk,one tablespoon of honey, and one tablespoon of olive oil (yes, olive oil) with half a cup of oatmeal.
  2. Stir well, then apply it to your face for 15-20 minutes.
  3. Rinse with lukewarm water (make sure your drain is cool with oatmeal!) and then moisturize.

Finally, if you want an activity to test your creativity, try some food art. Look online for simple recipes that have an artistic twist such as Owl Oatmeal from Fork & Beans. If you don’t have all the ingredients, find substitutes or rearrange the art. It’s all up to you!




  • 1/2 c. rolled oats
  • 1 1/4 c. milk of choice
  • 1 strawberry, sliced
  • almond slices
  • 3 banana slices
  • 2 dried blueberries
  • 1 almond


  1. Combine the oats and milk together in a small saucepan and bring to a boil. Stirring often, simmer on low heat for 5 minutes or until the liquid has been absorbed according to your preference.
  2. Assemble owl shape into a bowl of oatmeal and serve.

I hope everyone stays safe and healthy in the coming weeks! Please leave a comment if you tried any of these suggested activities and liked them!

Fruit – can I eat too much?


By Rini Jablonski, Healthy Aggies Intern

It is common to watch friends and family members try to “cut back on sugar”.  Awareness of implications associated with excess sugar consumption is increasing, and research from UC Davis has found links between dietary sugar and the development of chronic illnesses such as diabetes and cardiovascular disease. You may have also heard the claim that “too much fruit is bad for you”. Fruits do contain high amounts of sugar, but there is a little more to this picture. Overall, there is no risk with consuming fruit, and knowing some key characteristics about both sugar and fruit will help you understand why:

  • What is sugar?

Sugar is a carbohydrate found in many types of foods. Sugars are important because a type of sugar called glucose is one of the main energy sources for the body, especially the brain. 1 gram of sugar is equivalent to 4 calories of energy.

  • Added versus Natural Sugars

There are different forms of naturally-occurring sugars that are present in fruits, vegetables, grains, and dairy. This is where an important distinction lies between say, for example, an apple and a chocolate chip cookie. While an apple is high in the naturally occurring sugar fructose, the cookie is high in added sugar. Added sugars are not naturally occurring and are often used to sweeten products and extend shelf life. The concern with added sugar is that in excess it is “empty calories”. This means you are consuming calories that are not associated with beneficial vitamins and minerals.

  • The Benefits of Consuming Fruit

Fruits contain vitamins and minerals that are needed for essential body functions. They are also high in fiber which supports healthy digestion and bowel movement.

  • Recommended amount of added Sugar

The 2015-2020 Dietary Guidelines for Americans recommends that individuals limit added sugar consumption to 10% of their daily caloric intake. To put this into perspective, if you consume on average 2,000 calories a day then the recommendation would be to not consume more than 200 calories in added sugars. Since there are 4 calories per 1 gram of sugar, this would indicate that you should not exceed more than 50 grams per day in added sugars.

Takeaways: While fruits are relatively high in sugar, they are also high in fiber, vitamins, and minerals. Added sugars, sugars that are not naturally occurring in a food item, add calories without offering other beneficial nutrients. Because of this, the Dietary Guidelines recommends that you try to limit your consumption of added sugars. One thing to remember is that it is okay to enjoy things in moderation, so don’t completely cut yourself off from that little bit of dessert you love to eat after dinner!



3 Ways to Support Your Health During Coronavirus (COVID-19)


By Esther Garcia, UC Davis Healthy Aggies intern

There is no doubt that this pandemic has caught everyone off-guard. Courses are now online only, jobs have been lost, restaurants and grocery stores are closing early, and gyms are shuttered. No one knows how long this may last. Nonetheless, it is best to keep distance between us all in order to prevent exposure for ourselves and our loved ones.

Here are 4 ways to stay healthy while staying at home:

1. Keep a sanitized home environment
There might be times where you have to go out for an essential errand which can increase your chances of being exposed to COVID-19. You can prevent spreading more germs. Once you get home make sure to immediately wash your hands. Clean and disinfect ALL surfaces that you may have touched.

2. Stay Active
With all fitness facilities being closed, it may be difficult to keep up with workout routines. However, there are many ways to keep moving without any equipment such as:

● Searching up “No equipment workout” on the internet.
● Breaking out the resistance bands.
● Going on walks in your neighborhood.

3. Keep On Meal Prepping
Now that you are home more often, you may find yourself with extra time to think about cooking! When we cook at home, we typically eat more nutritious foods. Meal prepping for 2-3 days will help you avoid ordering take out or snacking. When you go to the grocery store keep these things in mind:

● Your body needs fruits and vegetables to help improve your immune system.
● Plan on a protein rich food at each meal – small amounts of meat, chicken, fish, egg, beans, nuts, seeds, lean dairy or tofu are great examples. Review Choose MyPlate.
● Make snack foods healthy; avoid tempting yourself by bringing home things you’d rather not over consume. Grab a bag of baby carrots, broccoli florets and hummus.
● Stay Hydrated. Pick up some citrus, or other fruit/vegetable, to create infused water for a change of pace.

Together we are strong.  This will pass and some of us will come out the other side with better habits.  Be one of them.

Boost your Immune System

immune system

By Marisa Morales, Nutrition Peer Counselor

A couple of weeks ago, the U.S. confirmed its first case of the coronavirus, seen in a Solano County resident being treated at the UC Davis Medical Center. The world first began seeing cases of this viral illness at the beginning of the new year. It initiated in China but has since made its way across the country and onto other continents. Currently, there is no vaccine to prevent and nothing to treat this virus, but there are some foods one can eat to reduce the risk of becoming ill. Here is a list of key nutrients to help boost your immune system:

    • Vitamin A– promotes the integrity of epithelial cells and respiratory and intestinal mucus which act as a first line of defense against pathogens
      • Food sources: carrots, sweet potatoes, red bell peppers, eggs, or fortified milks and cereals that are labeled “Vitamin A fortified”
    • Vitamin C– promotes epithelial integrity and is an antioxidant that can protect from oxidative stress
      • Food sources: oranges, strawberries, papayas, tomato juice, and grapefruit
    • Vitamin E– an antioxidant that protects the healthy fats (polyunsaturated fats) found in our cell’s membrane and neutralizes dangerous free radicals
      • Food sources: sunflower seeds, almonds, hazelnuts, peanuts, and vegetable oils
    • Selenium– plays an important role in inflammation and immunity
      • Food sources: brazil nuts, sardines, and garlic
    • Zinc– keeps the immune system strong and promotes wound healing
      • Food sources: lean meat, poultry, seafood, beans, and whole grains
    • Protein– provides energy and building blocks for the body to heal and recover from damage done by pathogens
      • Food sources: lean meat, poultry, seafood, eggs, beans, and peas

Although nutrition is very important for your body’s health, I encourage everyone to take other precautions to reduce their risk of becoming infected. The following recommendations come from the Centers for Disease Control and Prevention website:

    • Frequently wash hands with soap and water for at least 20 seconds
      • If no soap or water is available, use hand sanitizer with at least 60% alcohol
    • Avoid touching eyes, nose, and mouth
    • Cover mouth when coughing or sneezing, throw away tissues right away
    • Stay home if you feel ill
    • Disinfect frequently touched items

Be aware that face masks do not prevent one from getting sick! It is more important that face masks are worn by those who are experiencing symptoms of the virus to help keep it from spreading.

In case of quarantine, it can be helpful to stock up on 30 days of non-perishable items such as canned goods, granola bars, etc.