Nutrition 101

7 Non-perishable Healthy Foods to Have on Hand During a Blizzard

January 26, 2015

by Leah Gorham, Dietetic Intern

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Prepare yourself for the blizzard this list of healthy, non-perishable food items.

Are you ready for the historic blizzard that is hitting the northeast this afternoon? Before a big storm, we often see images of empty supermarket shelves as many people rush to the stores to stock up on supplies. However, many of the non-perishable foods that fly off the shelf are highly processed and aren’t the healthiest (think: cookies, candy, packaged baked goods). But there are also plenty of nutritious, non-perishable foods that you can count on to sustain you through the storm. Check out our recommendations below:

1) Fruits and vegetables

Many whole raw fruits and vegetables can safely be stored at room temperature. Apples, bananas, citrus, mangoes, cucumbers, onions, peppers, and avocados can all be stored at room temperature and enjoyed raw during a power outage.  Dried fruit is also good to have on hand when you are craving something sweet or to pair with nuts for a quick trail mix. You can also purchase canned fruits and vegetables – just make sure that the fruit is not in syrup and that salt is not added to the vegetables.

2) Nuts and nut butters

Nuts and their butters such as peanut butter and almond butter are sources of healthy fats and protein and are great to have on hand during a storm. When purchasing nut butter, look for all natural varieties with no added sugar or partially hydrogenated oils. Although many people refrigerate nut butters to slow down the natural oil separation that occurs in the product, they can be stored safely at room temperature. 

3) Canned tuna or salmon

Canned tuna and salmon are great sources of omega-3 fatty acids. Look for varieties that are sustainably caught or MSC Certified such as this variety. Make a delicious and quick tuna or salmon salad using lemon juice, olive oil, chopped bell peppers, diced onions, and canned beans for a healthy and filling meal. For extra flavor and health bonus add dried herbs such as oregano, dill or parsley.

4) Canned beans, refried beans

Beans are high in fiber, are a good source of protein, and can be eaten at room temperature. You can add them to a salad or make a quick dip – just use white beans or chickpeas as a base and blend with olive oil, lemon juice, minced garlic and salt and pepper to taste. When buying your canned beans, we would recommend that you purchase a no salt added variety.

5) Whole grain crackers and whole grain bread

Crackers and pita bread go well paired with vegetables and your bean dip, and you can spread peanut or almond butter on whole grain bread and top with banana for a satisfying snack.  Still hungry? Make a sandwich with avocado, sliced cucumber and tuna salad. When buying bread and crackers, look for varieties that are 100% whole grain and higher in fiber.

6) Shelf-stable non-dairy milks and 100% juice boxes

Almond, soy, rice, and hemp milks are all sold in self-stable containers. However, be aware that once opened, the beverages need to be refrigerated. For juice boxes, look for 100% juice and dilute with water for a less sugary beverage for kids. 

7) Bottled water

Stock up on bottled water! Experts recommend storing at least 1 gallon of water per person (and pet) per day for a minimum of 3 days.

Don’t forget to make sure you are also stocked up on emergency supplies (batteries, flashlights, radio, first aid kit, can opener) and stay safe during the storm!

nutrition advice, pantry, winter storm, winter blizzard

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