Putting together a stash of non-perishable foods as part of your “Stay Box” is one of the most important things you can do to increase your emergency preparedness; as winter weather starts to set in, be prepared for winter storms and other weather-related emergencies by setting aside some non-perishable foods for your Stay Box today! The following resource has been adapted from Diabetes Care, but these tips about non-perishable foods are useful for many people, not just those with diabetes. 

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The great thing about non-perishable foods is that you can keep them around for a while without worrying about spoilage. Here’s a look at the best non-perishable foods for diabetes to encourage healthy eating. These foods will help keep blood sugars in check, even when your fresh food supply is running empty.

Fish

Canned fish (i.e., tuna and salmon) are good options to have on hand for a protein boost, and they’re packed with omega-3 fatty acids and heart-healthy fats. Canned fish can also last up to five years on your pantry shelf. Just be sure to choose fish packed in water instead of oil to reduce calories and fat.

Here’s a tasty recipe inspiration using canned salmon: Salmon Rice Paper Rolls

Vegetables

There are several non-perishable vegetables that are excellent for a diabetes diet. Canned beans and other legumes such as lentils, are an inexpensive source of fiber, plant-based protein, irons and minerals. Canned legumes can last two to five years, while their dried equivalent can last up to 10 years depending on packaging. Remember to rinse canned legumes in water before using to reduce sodium content.

“Are beans a good choice for people with Diabetes?”

Beans are a great choice for people with diabetes. They are full of fiber, low in calories, inexpensive and have many health benefits. Read the article linked above to learn about the many types of beans, health benefits and how best to use beans for diabetes meal planning.

Other canned vegetables (e.g., tomatoes, green beans, peas etc.) can also be a healthy option to add to soups, stews and sauces. Just be sure to read their nutrition labels and stay away from items with added sugars or excess sodium.

Here is a great vegetable soup recipe using several canned products.

Fruits

Canned fruit is an affordable way to get essential vitamins and minerals, as well as add flavour and texture to things like smoothies, yogurt and pancakes. The best choices are those without added sugar so opt for labels that say “unsweetened” or “packed in its own juices.” Pairing fruits with high-protein foods like unsweetened yogurt will also help keep blood sugars from spiking.

While dried fruit can be a handy snack on long trips where refrigeration is not available, it generally has more calories and carbohydrates than the canned variety. Unlike cans which typically have an expiry date of two years from production, dried fruits can last about a year if properly stored at room temperature.

Should I include canned and frozen fruit for a diabetes diet?

It’s ideal to eat fresh fruit when it’s in season, but it’s not always available and can be expensive when it is. Opting for canned and frozen fruit for diabetes, can make sense year-round.

Other Pantry Staples

Non-perishable items like oatmeal, rolled oats, brown rice, quinoa, farro, and whole-grain pasta are good options to have in your pantry for healthy meal options. However, keep in mind they won’t last as long as dried and canned options. For example, brown rice can be kept at room temperature for three months, while farro can last up to six months.

Stocking unsweetened, shelf-stable dairy or plant-based milk is also useful for smoothies and soups. They can last unopened for several months but should be refrigerated upon opening.

All-natural nut butters, which are high in protein and fibre, make a great snack with whole-wheat crackers or fruit, or added to a smoothie. They can last several months unopened and up to a month opened. If refrigerated once opened, they can last several months.

Storage Tips

Excess heat, light and moisture are never good for non-perishable foods. Neither are pests or oxygen getting into open packaging. Keep your non-perishables in a cool, dark and dry area. If you’re repackaging dry goods at home, put them in oxygen-free, sealed containers or mylar bags to help them stay fresher longer.

Consider stocking your pantry with healthy non-perishable foods, especially when they’re on sale. This provides an inexpensive way to eat well, even when the fridge is empty. With the right choice of non-perishables, you can ensure there are always healthy options for your diabetes meal plan.

Tips for planning your trip to the grocery store

• A well-planned grocery list can make your trip to the supermarket more efficient and also help you maintain a healthy eating plan. Read to learn more about creating a diabetes-friendly grocery list.
• Always make a grocery list. This will help you stay focused and avoid making impulse purchases of less-healthy foods.
• Do some meal planning in advance. You may not know every single meal you’re going to make in the coming week or two, but you can plan a number of dishes and ensure that you purchase the ingredients needed to make them. Print out our weekly meal planner – This link will open a PDF document to get started.
• Shop the edges of the store first. Most grocery stores have fresh fruit and vegetables, as well as fresh meats, along the perimeter.
• Less-healthy packaged foods are in the interior aisles.
• Savvy grocery shoppers are more likely to stock their pantry with a variety of healthy foods, which makes it easier to plan healthy meals. Read about smart grocery shopping for people living with diabetes.

Tips for diabetes-friendly food choices

• Choose leaner proteins (chicken and fish) more often, instead of pork or beef, which contain more fat. If you buy red meat, choose leaner cuts with very little marbling.
• Choose non-starchy vegetables (spinach, broccoli, asparagus and beans) more often instead of starchier ones (corn, peas and squash).
• When possible, buy fruits and vegetables that are in season and locally grown. They taste better and cost less.
• Choose whole grains whenever possible when buying bread. Look for the words “100% whole grain” or “100% whole wheat” on the label.
• Buy cereals and cereal bars that are high in fiber and low in sugar.
• Check the label to see how much sodium is in canned vegetables and soups. Look for lower-sodium varieties.
• When buying canned fruits, choose brands that are packed in juice rather than syrup.
• Buy frozen vegetables to add to soups, casseroles and stews.
• Stock up with healthy foods: As we find ourselves in the midst of a global pandemic many of us are stuck in our homes for long periods of time. It is especially important to continue to eat healthy.

Diabetes-friendly grocery list: Print this handy diabetes-friendly grocery list before your next trip to the supermarket. It will help you make healthy choices for diabetes-friendly meals.