15 Best Canned Foods To Add To Your Stockpile

Natural disasters—a flood, hurricane, blizzard—often come with little or no warning. Fueling your body during an emergency is very different from your everyday diet. If the emergency is disease-related as in the coronavirus pandemic ofit is especially important to eat nutritious foods that will help you maintain good health.

Make a list of everything in your stockpile and check expiration dates every 6 to 12 months to keep things fresh. Peanut butter A great source of energy, peanut butter is chock-full of healthful fats and protein. To get the most bang for your peanut butter buck, purchase a two-pack of Jif Natural Creamy Peanut Butter, which comes in ounce jars. Whole-wheat crackers Crackers are a good replacement for bread and make a fine substitute when making sandwiches.

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Consider vacuum-packing your crackers to prolong their freshness. For added value, purchase a family-sized pack of percent whole grain Wheat Thins. The toasted crackers give a bit more of a healthful kick and are made without high-fructose corn syrup as well. Look for vacuum-packed containers, which prevent the nuts from oxidizing and losing their freshness. Granola bars and power bars Healthy and filling, these portable snacks usually stay fresh for at least six months.

And with 16 grams of whole grain per serving, these bars will be more than enough to keep people full.

How to easily build a 2 week emergency food supply

Dried fruits, such as apricots and raisins In the absence of fresh fruit, these healthy snacks offer potassium and dietary fiber. Canned tuna, salmon, chicken, or turkey Generally lasting at least two years in the pantry, canned meats provide essential protein. Vacuum-packed pouches have a shorter shelf life but will last at least six months, says Diane Van, manager of the USDA meat and poultry hotline. To pack in as many of those healthy vitamins and minerals as possible, order a case of mixed vegetable cans.

Canned soups and chili Soups and chili can be eaten straight out of the can and provide a variety of nutrients. Look for low-sodium options. Dry pasta and pasta sauces It might be a carb-heavy, gluten-full food, but pasta is filling, and dry pasta and jarred sauce can last on pantry shelves for months.

If someone in your household has dietary restrictions, look for gluten-free pasta or pasta made from chickpeas or another alternative. Bottled water Try to stock at least a three-day supply—you need at least one gallon per person per day. To ensure everyone stays hydrated, purchase a case of water that comes with essential minerals added to it.

Sports drinks, such as Gatorade or Powerade The electrolytes and carbohydrates in these drinks will help you rehydrate and replenish fluid when water is scarce.

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Sugar, salt, and pepper If you have access to a propane or charcoal stove, you may be doing some cooking. A basic supply of seasonings and sweeteners will improve the flavor of your food, both fresh and packaged.

Multivitamins Supplements will help replace the nutrients you would have consumed on a normal diet.I will never give away, trade or sell your email address.

Canned Goods

You can unsubscribe at any time. Foods preserved at home are cheaper and healthier than store-bought canned foods. Want to save this post for later? Click Here to pin it on Pinterest!

Best of all, canned bacon has a shelf life of over ten years, making it an excellent product to stock up on. Baked beans make for a great side dish, or they can be used as an addition to a number of recipes such as chilis, stews, and soups.

There are many types of beef stew with most containing a number of vegetables as well. The result is a filling meal high in protein and fiber that can also be added to rice and pasta to make for an easy dish.

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Bread will likely be one of the most difficult food items to acquire in a survival scenario given that making it fresh requires a lot of different ingredients as well as some pretty serious baking skills. Canned chunk chicken breast contains diced chicken breast that is pre-cooked and packed in water, meaning that it is ready to eat right out of the can.

You can use the chicken breast in any recipe that calls for diced chicken or add it to salads and sandwiches. You can also use the water that has soaked up the chicken flavor as chicken broth. If you want a ready-to-eat meal right out of the can, canned chili is a great option.

Canned chili comes in a wide variety of flavors with an equally wide variety of ingredients, and it can also be enjoyed as an addition to dishes such as pasta and rice.

Canned Food List of 10 Pantry Essentials

Corn is one of the best foods you can stockpile. You can use it in countless recipes, or you can eat it by itself. If you buy diced tomatoes instead of tomato sauce or tomato paste, though, you can easily use a blender to turn them into any type of canned tomato product that you need.

Growing fresh vegetables in a survival garden is always an ideal solution. However, certain times of the year you may not have any fresh vegetables available, even if you are able to successfully grow a garden. To supplement your garden veggies, stock up on canned vegetables such as canned green beans which are high in nutrients and can be eaten as a side dish or added to a number of soups and casseroles.

Pie filling might not be as nutritious as most of the foods in your stockpile, but it is high in calories and can serve as a guilty pleasure at a time when such pleasures may be few and far between. Especially chicken noodle soup. This soup is hearty, warming, and full of easy-to-digest energy to get you back up on your feet. Rather than being made from meat by-products, spam is produced using ham and chopped pork shoulder.

Spam is also high in protein, calories, and fats, and it can be used as a substitution for other meat in most dishes such as stews, pastas, and chilis.Canned food is something we all should be using more of.

Not only is it cheap and lasts for a long timeit is also often as healthy as fresh food.

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In short, the main reasons we should be shopping using canned food items list are as follows:. But what should you actually put on your canned food pantry list? However, you can skip straight to the free printable shopping list template if you wish. Go to list template. We all should be eating at least 2 portions of fish per week. Fresh fish can be difficult to store and keep fresh. But, the canned variety is easy to keep in your pantry without fear of it going off, and also means no messy or difficult preparation.

Fish canned with oil can also ensure a greater amount of omega 3 is preserved in the fish. Though this does mean increasing the calorie content. Tomatoes, especially chopped tomatoes, are a cooking essential. They and even appear on our basic grocery list. Canned varieties save a lot of preparation, such as peeling and chopping. Canned tomatoes are even healthie r than fresh as the canning process increases the levels of lycopene in them: a great antioxidant.

Have you ever tried milking a coconut? It also has several health benefits. It contains medium-chain triglycerides MCTs which can help boost your metabolism. Many diets say that we should be increasing the amount of legumes we eat, especially if part of a flexitarianplanetaryor Mediterranean diets.

Legumes, such as beans, peas, and lentils, are high in fiberwhich help you maintain a healthy gut. They also keep you feeling full for longer as well as being a great source of protein. So, what better place to start than with a family favorite : baked beans! A word of caution; make sure you check the sugar and sodium levels per portion as these can be added to the sauce. Especially as sugar and sodium are linked to obesity, diabetes, and hypertension. These are another firm favorite.

They can be drained, rinsed, and put straight into salads or grain mixes to give these a fiber and protein boost.Stocking a personal pantry or one at a food kitchen requires having items on hand that can be made into quick meals that are inexpensive.

Canned goods are pantry staples that don't take up much room and can be made into healthy meals for a family or soup kitchen. Checking expiration dates in your pantry will prevent illness from bad food 1 2. Keeping a master list of canned goods will prevent having to run to the store for a missing ingredient when you are ready to start cooking. Tuna, salmon or chicken are available in cans and add protein to meals. Canned meats added to pasta, rice or vegetables make an easy meal that can be served at home or to a large group of people.

Many people who use food pantries choose canned meats because they are inexpensive, but healthy. Having canned meats in the pantry means never having to wait for something to defrost. Canned fruits and vegetables are both healthy and ready to eat out of a can. Fruits and vegetables provide vitamins and minerals. Vegetables from a can make a quick side dish or addition to pasta sauces, meatloaf or stir-fries.

Diced or stewed tomatoes create pasta sauces or chili. Canned fruit with cereal makes a healthy and fast breakfast.

30 Healthy Canned Foods You Should Add to Your Pantry

They can also be put in children's lunchboxes or served as dessert. When choosing canned fruits and vegetables, the preferences of the family should be considered so items that no one is going to eat aren't taking up pantry space.

Soups from a can are a quick and inexpensive lunch or dinner. Children can take warmed soup in a vacuum bottle to school for lunch as a filling and healthy alternative to the school cafeteria fare. Canned soups are an ideal item for food pantries because families can serve them as simple meals. For families who are health conscious, many varieties of canned soups offer reduced sodium, reduced fat and reduced calorie versions.

Soups with vegetables and beans provide fiber and vitamins and minerals. Checking expiration dates in your pantry will prevent illness from bad food2. Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts.Most canned foods are cheap and convenient, but not all cans satisfy the nutritional checklist.

We also have some tips on the foods you may want to avoid hello added sugar and salt! While you're at it, don't forget to browse our guides to the best healthy frozen meals and healthy recipes to try when you have some time on your hands.

If your spinach always goes bad before you get a chance to eat it, canned spinach is the way to go. Canned spinach actually contains more vitamin c per serving than its fresh counterpart! Looking to add some more fiber and protein to your diet?

This can of refried beans has 6 grams of each! Not a bad way to step up your taco recipe. Chock full of Omega-3 's and B12 vitamins, canned mackerel is a great protein alternative if you're getting sick of tuna. Dairy-free but insanely creamy, canned coconut milk last longer than most other dairy alternatives.

canned food list

They may not be the first munchie that comes to mind, but with anti-inflammatory properties and loads of vitamin C, canned prunes are not a bad sweet snack. Spice up your green salad with a pre-prepped mix of skipjack tunared beans, corn, sweet red peppers, and simmered onion. Okay, okay — it's not a can, but this carton offers the same ready-in-minutes convenience and the health benefits of a plant-based, veggie-packed stew.

Opt for fish packed in water instead of oil when making a protein-packed salmon recipe. You can also switch it up from tuna with skinless and boneless salmon. If you're looking for a canned soup that doesn't OD on salt, Amy's light-in-sodium line has got you covered.

This option has an extra kick for spicy food fans with half the amount of salt found in other brands. Pulses — a. Load up by mixing low-sodium beans into stews, chilis, and sandwiches.

Good news: Eating spicy food regularly can actually help you lose or maintain weight. That's because people tend to consume foods with heat more slowly, allowing more time for the body to cue that you're full.

If you're not ready for "fire-roasted" chiles, mild peppers might just do the trick. Baby steps, people, baby steps.

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It's not just for pie. Plain pumpkin not the premade mix can go in warm soups or a quick Pumpkin Spice Mousse. Just mix with equal parts non-fat Greek yogurt and top with cinnamonnutmeg, and drizzle of honey.

Chickpeas also called garbanzo beans can beef up stews, but try roasting and tossing with spices for a flavorful low-fat snack. If only there was an easy way to decide between honey-sesame and spicy buffalo At less than mg of sodium per serving, this homey chicken soup contains just a fraction of the salt found in traditional options. That's a guilt-free choice when you're short on time to make dinner.Following a disaster, there may be power outages that could last for several days.

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Stock canned foods, dry mixes and other staples that do not require refrigeration, cooking, water or special preparation.

Be sure to include a manual can opener and eating utensils. The following items are suggested when selecting emergency food supplies. You may already have many of these on hand. Without electricity or a cold source, food stored in refrigerators and freezers can become unsafe. Alternative cooking sources can be used in times of emergency including candle warmers, chafing dishes, fondue pots or a fireplace.

canned food list

Charcoal grills and camp stoves are for outdoor use only. Commercially canned food may be eaten out of the can without warming. For more information about food safety during an emergency, visit FoodSafety. Suggested Emergency Food Supplies Consider the following things when putting together your emergency food supplies: Store at least a three-day supply of non-perishable food.

Choose foods your family will eat. Remember any special dietary needs. Avoid foods that will make you thirsty. Keep cooking and eating utensils clean. Discard any food that has come into contact with contaminated flood water. Discard any food that has been at room temperature for two hours or more.

Discard any food that has an unusual odor, color or texture. Use ready-to-feed formula. If you must mix infant formula use bottled water, or boiled as a last resort. Eat any food that looks or smells abnormal, even if the can looks normal. Let garbage accumulate inside, both for fire and sanitation reasons. Cooking Alternative cooking sources can be used in times of emergency including candle warmers, chafing dishes, fondue pots or a fireplace.

To heat food in a can: Remove the label. Thoroughly wash and disinfect the can. Use a diluted solution of one part bleach to ten parts water.When it comes to eating canned foods, common sense is in order.

Plenty of myths abound about the impact canning and preserving have on foods, much in the same way they exist about frozen produce a lot of which is actually healthier than fresh produce. The general argument is that vitamins diminish over time when produce is tinned, but this is actually just as if not more likely to occur with fresh produce, which often sits around in packing plants for lengthy periods before hitting the shelves at your local grocery store.

Fruits and vegetables picked for canning are usually processed quickly. A study at the University of Illinois found that a great deal of canned fruit and vegetables contains the same amount of dietary fiber and vitamins as their fresh equivalents.

And what can we do with them? Canned salmon The first heavyweight on our best canned foods list is the mighty salmon. Also, some of the fat is removed, making it a healthier option. Try making a salmon Nicoise: Mix the salmon with cooked potatoes, quartered tomatoes, pitted stoned black olives, cooked green beans, and soft-boiled eggs.

Dress with a vinaigrette made from olive oil, lemon juice and Dijon. Canned pinto beans There is virtually no difference between the nutritional value of canned and fresh pinto beans; both require cooking for similar amounts of time. The canned beans are much more convenient and can easily be added to soups or stews.

Canned tomatoes Scientists have been talking about ketchup being a healthy part of your diet for a while now, and this is mainly because lycopene, the antioxidant component of the tomato, becomes more potent when heated. Thus, canned tomatoes are a high source of lycopene and are also rich in vitamins A and C while containing no fat or salt. Make a flavorful sauce to go with roast or grilled chicken. Gently soften sliced onions with garlic.

Add torn olives and canned tomatoes, and let cook for a short while.

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Just before serving, throw in some torn-up basil, then serve alongside your meat. Canned smoked mackerel is high in protein and omega-3 fatty acids and is very inexpensive. Make a smoked mackerel paste by blitzing the mackerel with cottage cheese, low-fat natural yogurt, cracked black pepper, and a squeeze of lemon juice. Eat with crackers or on whole wheat toast.

canned food list

Canned sardines Like salmon and mackerel, sardines are rich in omega-3 fatty acids. They are often packed in a tomato sauce, which is great for its lycopene content, but often this sauce has high levels of sodium as well. Instead, go for a low-sodium option packed in water. Sardines are a good choice of fish because they are sustainable and inexpensive, and they contain high amounts of vitamin B12 second only to calf liverwhich promotes heart health.

Make a healthy potato salad with cooked, cooled, cubed potatoes; a chopped-up hard-boiled egg; diced chives and scallions; and a dressing made with olive oil, lemon juice and whole grain mustard.

Serve alongside the drained sardines. Foods That Improve Your Looks.

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