Healthy, Non-Perishable Foods List
1. Canned Veggies
While canned veggies may not be as desirable as its fresher counterpart, they hold an abundance of worth if in a pickle. Add flavor with on-hand seasonings from the spice cabinet, including cumin, parsley, and garlic and onion powders.
2. Beef Jerky
Beef jerky is an appreciated packaged protein source, reducing the worry of meat falling into the temperature “danger zone,” or the temperature known to increase the risk of foodborne illness.
Canned or pouched tuna is an extremely valuable non-perishable food item, as it offers a convenient source of protein and healthy fat. But to keep benefits maximized, select tuna soaked in water, rather than oil, to reduce unwanted fat calories. Also look for the blue Certified Sustainable food label, BPA-free indication on packaging labels, and “light” or “white” tuna products that are naturally low in mercury.
While known for their high-fiber content, beans also supply non-perishable, plant-based protein. If possible, rinse canned beans prior to use to rid the sodium content.
5. Nuts and Seeds
Granting convenience, plant-based protein, and healthy fat, nuts and seeds are ex’seed’ingly appreciated to keep on hand as a non-perishable food item. Countless and healthful varieties include pecans, walnuts, peanuts, almonds, and sunflower seeds.
6. Peanut Butter
Along with being non-perishable, reliable features of peanut butter include its rich healthy fat and plant-based protein. But when choosing peanut or any other nut butter, be sure to select a product free of added sugars and oils, with its label indicating simply peanuts and possibly a little salt.
7. Granola and Protein Bars
Granola and protein bars are a notorious convenience food item, though it is also important to pay attention to their nutritional profile to stay on your health track. For any nutritional bar, select a product without copious amounts of added sugars, syrups, and oils, along with supplying at least three grams of fiber and five grams of protein.
Replace potato chips with popcorn for a crunchy snack alternative filled with added nutrients, including insoluble fiber and B vitamins. Rather than popping up those kernels yourself, opt for single serve bags of popcorn. Not only do they assist in keeping portions in check, but are especially convenient if power were to go out.
9. Fruit Cups
While some fruit can be kept at room temperate during longer bouts of time, preserved fruit cups last for greater lengths. But when selecting any fruit cup, look for a product without any added sugar or syrup.
10. Dried Fruits
Dried fruits offer valuable nutrients when needed, especially if a fresh piece of fruit is not on hand. Add to desired mixed nuts for a nutrient-dense and naturally-sweetened trail mix.
Low in calorie and filled with nutrients, applesauce is a naturally-sweetened food to keep on hand. But similar to fruit cups and other packaged products, stay weary of added sugar.
Keep oats on hand, as the whole grain is packed with fiber and offers a significant amount of nutrients. And if a heating source is unavailable, no worries! Simply pour oats in a small cup and add water, allowing the water to absorb. Add other non-perishable food items to amplify flavor and nutrients, including peanut butter, applesauce, pumpkin, and cinnamon.
Keep prepackaged and individual pudding cups on hand, as they offer calcium without the worry of spoilage while helping cure a pesky sweet tooth if one were to arise.
14. Almond Milk
Coming in shelf-stable cartons, almond milk makes an excellent alternative to regular cow milk. Almond milk is also fortified with vitamins and minerals, offering the body nutrients to keep healthy and stay on track. Drink as is, add to oats, or pour atop dried cereals you may have on hand.
15. Bottled Water
During severe weather and power outages, a safe water source may not be available. Keep bottles and jugs of water on hand to keep well-hydrated!