Woman in denim jacket shopping for healthy non-perishable food that is canned
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Healthy Non-perishable Foods List : 100+ Emergency Food Items

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Whether you’re prepping for an emergency or just want to have a nutritious well-stocked pantry, this list of healthy non-perishable foods is super helpful to have around.

First things first though…

 

What are non-perishable foods?

Non-perishable foods have a longer shelf life and don’t go bad as fast as foods that need to be refrigerated.

These are the items you’re going to want to stock up on to get you through a natural disaster like a hurricane or other emergencies where you may not have electricity.

You may not even be going through an emergency at all.

Maybe you need a list of non-perishable foods because you’re a college student in a dorm, need food for travel or are going camping.

Whatever your reason for needing this list, I know you will find value in it.

By the way, if you have to stay home because of an emergency but have power, make the freezer your friend. For those of you with power, there is also a section of freezer foods.

These are foods that are perishable, but when frozen can last a long time.

If you think you will have power in an emergency, these freezer items are great to have around in addition to the dry and canned non-perishable items.

Also, keep in mind that some of the non-perishable items need to be refrigerated once opened.

 

Healthy Non-Perishable Foods

There are so many non-perishable shopping lists out there, but I noticed a shortage of healthy non-perishable food ideas.

That’s why I created this, to give you some healthy options while bunkered down.

Now I would like to point out, in times of emergency I know some healthy options may not be available.

Maybe you’ve gone to the grocery store and find the aisles picked over.

(This literally happened to me last week.)

There comes a point where eating healthy gets sacrificed for survival.

totally get you may not have healthy options in this situation.  That’s perfectly okay too!

However, I’m assuming because you’re here looking at this list there probably are some healthy food items available to you.

One quick note…

Just wanted to mention that the term “healthy foods” is sometimes subjective.

For example, maybe you find that whole grains aren’t part of your diet, for others they’re a healthy staple.

This list is not made for one diet or person in particular.

My best advice is to find the foods on this list that work for your healthy lifestyle.

 

Quick Tips

Aim for a well-balanced food supply.

Make sure you are getting enough protein, carbohydrates and fat.

You don’t want all carbs and say no protein sources.

Stock up on your favorite spices, flavorings and condiments.

Many times eating canned foods can be pretty bland.

Have some of your favorite spices and flavorings on hand to jazz up your food.

Pick foods you normally would eat. 

At some point, if an emergency doesn’t happen (which I hope), your stockpiled food will eventually go bad.

In this case, you want the foods to be ones you actually eat normally so you don’t just end of throwing foods away when they expire.

Speaking of expiring food, check your supplies every 3-6 months. 

Throw out any expired food and eat food that is about to expire and replace accordingly.

 

What are your thoughts on this list?

Be sure to comment below and let me know what you think.  Have any more healthy non-perishable food ideas?  I’d love to hear them and maybe add them to this list!

 

By the way, right now this list is just available in this post.  Comment below and let me know if you would like to see a FREE printable PDF version.  If I get a lot of requests I will make one for you guys!

 


Healthy Non Perishable Food List

This list contains over 100+ foods that are non-perishable.

Everything is divided into categories, you’ll even find a big section of healthy snack ideas as well!

Dry Non-Perishable Goods

Woman holding rice with non-perishable foods in pantry in background

Grains

All these grains on this list are whole grains because compared to refined grains, they are packed with way more fiber, vitamins and minerals.

Choosing whole grains is an all-around healthier choice. Try to stay away from refined grains as much as possible. 

Brown Rice

Wild Rice

Quinoa

Barley

Millet

Couscous

Buckwheat

Oats (Oatmeal): Stay away from sweetened oatmeal packets as they have added sugar.

Whole Grain Crackers

Whole Grain Cereals

Whole Wheat Pasta

 

Beans & Lentils

Beans and lentils are a great source of protein and are very filling.

What’s more bags of dry beans and lentils are very cheap to stock up on.

For space purposes, just some types of beans are listed, although any beans are a healthy choice. 

For a healthy way to prepare them, whole beans are healthier than adding lard and making them refried.

Beans: Black, Black Eyed Peas, Garbonzo, Navy, Pinto, White

Lentils: Brown Green, Red, Yellow, Black

 

Fruit

Look for dried or freeze-dried fruit that has no added sugar. 

Apricots, bananas, berries, cranberries, coconut, dates, mangos, peaches, prunes, raisins, etc.

 

Nuts & Seeds

There are so many options when it comes to nuts and seeds, well beyond what is on this list.

Try to avoid nuts or seeds with added sugar or other ingredients.

Nuts

Almonds

Brazil Nuts

Cashews

Hazelnuts

Macadamia Nuts

Peanuts

Pecans

Pinenuts

Pistachios

Walnuts

Trail Mix

 

Seeds

Chia

Flax

Hemp

Pumpkin

Sunflower

 

Canned Non-Perishable Foods For Emergency

Multiple cans of healthy non-perishable foods like beans, corn, etc.

Fruit

Remember, fruit canned in water is a much healthier option than sugary syrup.

Also make sure there is no added sugar on the label.

Unsweetened Apple Sauce: Sometimes canned or in individuals cups. Add cinnamon to it for a tasty treat.

Fruit Cocktail

Mangos

Olives

Peaches

Pears

Pineapple

Pumpkin

 

Vegetables

Look for canned vegetables with no added salt or low sodium. 

Artichoke Hearts

Beets

Carrots

Corn

Green Beans

Green Chilis

Peas

Pickles

Spinach

Tomatoes (technically a fruit, most people think of them as a veggie)

 

Protein

Beans: Black, Black Eyed Peas, Garbonzo, Kidney, Navy, Pinto, White, etc.

Fish: Anchovies, clams, oysters, tuna, salmon, sardines

Make sure they are canned in water versus oil. Also, pick low sodium options when available.

Meat: Chicken, chicken breast, turkey

This isn’t anything I have tried, so I can’t speak for the taste.  Try to find the lowest sodium option with the least amount of ingredients.  Canned chicken breast will be a lot healthier than say SPAM which is very processed.

Nut Butter (No sugar added): Almond, cashew, peanut, sunflower, etc.

 

Sauces

Pesto: This one may not be for everyone because it’s high in fat.  But, pesto is packed with so great ingredients like basil, nuts and olive oil.  Do what works for you or try some in moderation.

Tomato Sauce (No sugar or low sugar)

 

Soups & Chili

Soups lower in sodium that don’t have a creamy base are going to be a better choice. Look for broth-based soups with whole ingredients.

Amy’s Organic soup is a favorite of mine that has some quite healthy options.

 

You can also can your own food.  Check out this guide for canning your food.

 

Drinks

Some of these drinks can be stored for months unopened.  Once open they do need to be refrigerated.

Your best bet is to buy smaller sizes of these items and use them right away if you don’t have access to a fridge.

Dairy/ Nut Milk

Nut Milk: Unsweetened almond, cashew, coconut, etc.

Powdered Milk

 

Other

Coffee & tea

Coconut water (unsweetened): Needs to be refrigerated once opened

Electrolyte powder to add to water  (Make sure they are sugar-free.)

100% Fruit or vegetable juice:  This one way be a little controversial whether it’s healthy or not.  Some people think it’s fine, others find it has too much sugar.  Do what works for you. Needs to be refrigerated once opened

Water: Obviously the most important drink to stock up on!

 

What are good non perishable snacks that are healthy?

If you are looking for a great list of healthy snacks, I found some great ideas for you!

 

Healthy Non-Perishable Snacks

Some of these foods like dried fruit and nuts were mentioned before, but I also wanted to include them on this list of healthy snack ideas that are non-perishable. 

Apple Sauce (Unsweetened)

Canned fruits & veggies (Refer to huge list at the beginning of the post.)

Crunchy Chickpeas

Dark chocolate

Dried Fruit (The types are listed earlier in this post.)

Nuts, seeds, trail mix (Different types listed earlier in this post.)

Granola Bars

Pita Chips

Jerky: Grass-fed beef, turkey

(Keep an eye out of no or low sugar.  Try to stay away from additives and coloring. Grass-fed beef or turkey jerky is the most healthy.)

Popcorn

Pretzels

Protein bars

Protein powder

Protein Balls

Rice Cakes

Veggie Chips or Sticks

 

Condiments

Ketchup

Mayonnaise

Mustard

Salad Dressing

Soy Sauce (Low Sodium)

 

Non-Perishable Baking & Cooking Items

You may or may not have the ability to cook, but I wanted to still give you guys some options to have around.

This part isn’t too extensive, you probably know better than me what items you need to stock up on for your baking and cooking needs.  

Everyone’s ideas of baking and cooking in a healthy way are pretty different, that’s why I’m leaving a lot of it up to you.  

Baking soda & powder

Bouillon Cubes

Broth: Chicken, beef, etc.

Cocoa powder

Dry yeast

Dry herbs & spices: Basil, cilantro, cinnamon, cumin, ginger, etc.

Ghee (Clarified Butter) – This doesn’t need to go into the fridge after opening.

Flour: Almond, coconut, whole wheat, etc.

Honey

Nut Butters

Nuts

Oils: Avocado, coconut, olive, sesame, etc.

Rolled Oats

Salt & Pepper

Stevia

Vanilla

Vinegar

 

Supplements & Medications

Have a good multivitamin on hand because, in a worst-case scenario where you aren’t getting all the nutrients you need, you’ll still be covered.

Also, make sure you stock up on any medications you need as well.

 

Babies, Kids & Pets

Don’t forget to stock up on baby and kid essentials and food. Stock up on dry and/or wet food for your fur babies (pets) as well!

 


Freezer Food List

Even though this is a non-perishable food list, I wanted to give you guys some frozen options.

Depending on the emergency circumstances, you may have power and access to your freezer.

If this is the case, you can fill your freezer with plenty of nutritious options.

 

Grains

Frozen bread will last three to six months and frozen tortillas around three months.

Whole Wheat Bread

Sprouted Bread

Rye Bread

Whole Wheat Tortillas

Corn Tortillas

 

Protein

When freezing meat or other protein sources, the freezer will dramatically increase the amount of time it takes for those items to spoil

Fish

Meat: Chicken, turkey, Grass-fed beef,

Egg Muffins: Make egg muffins ahead of time and pop in the microwave to reheat.

Check out these egg muffin recipes.

 

Fruits & Vegetables

So many types of fruits and vegetables can be purchased already frozen. Another option that is typically cheaper depending on the item is to cut up fresh produce and store in Ziploc freezer bags.

 

Packaged Frozen Meals

There are some great healthy options out there when it comes to frozen meals.  Look for frozen meals that are low in sodium and have real ingredients you can pronounce.

 

Homemade Frozen Meals

You may not have time to prep meals, but if you do make some freezer dinners to have on hand.

Here are some healthy freezer meal recipes for you to make.


Non Perishable Foods To Donate

One last thing, I wanted to mention besides the freezer items, this is a handy list if you’re looking for non-perishable foods to donate to different organizations.

In times of emergency or in the best of times, many non-profit organizations are looking for food donations to help the less fortunate.

Stay Safe 

Whatever your reason for checking this list out, sending good thoughts your way that you and your loved ones are safe if you are in or prepping for an emergency situation.

The fact that you are looking to stock up on food shows how strong and proactive you are.

We can’t always control what happens around us in the world, but we can control what we do.  You’re doing all you can and that’s big! Stay safe friends.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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2 Comments

    1. Hi Susan. Thanks for the suggestion. At some point I’ll probably make a PDF, I just haven’t had the time. Good idea! Have a good one.

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