17 healthy & inexpensive food pantry donations {See how to stretch $20!}

I am in full-out holiday spirit.  I was doing a little browsing at the store the other day and it made me so happy to see all the fun holiday decorations out.  I love (LOVE) this time of year and all it stands for – giving, compassion, love, joy.

One thing I try to do every holiday season is find some way to give back.  It’s not always a lot, I’ll admit.  As I’m sure many of you in the Northeast know, this area can be expensive after rent, utilities, and all the other standard financial obligations.  But no matter what, my husband and I like to make sure that we set aside some of our “everyday money” to do something nice for charity, particularly around this time of year.

I typically try to do three things around the holiday time:

1)  “Adopt” a child and purchase their wish list gift

2)  Practice a “25 Days of Christmas Kindness” advent calendar type activity, where I do something small to bring a smile to someone’s face each day.  {Past examples:  helping the grocery store person by putting the carts back inside from all over the parking lot; hiding a few dollar bills in the kids section of the dollar store; or paying for the toll for someone behind me.}

3)  Donate healthy items to local Massachusetts food pantries.

The third one – food pantry donations – is probably my favorite and is what today’s post is all about.

As a dietitian, I’m particularly passionate about making sure that people have healthy, nutritious food to eat.  It makes me sad to know that the rate of food insecurity in Massachusetts has gone up 71% in the last 10 years, according to one resource.

While many food insecure families will visit food banks to make ends meet, some area food banks are lacking nutritious items.  I understand it why it happens – sometimes people want to donate food but make a quick scan of their pantry, trying to find whatever they don’t personally need.

What ends up in the food pantry bins?

Ramen.  Leftover Halloween candy.  Cheap two liters of soda.  Expired things from the back of a pantry.

I know.  My son was shocked by this too:

But if we help people to fuel themselves with nutrient dense options, they will be happier and healthier – and less likely to experience medical issues or complications of such.

So today, I want to highlight today the nutritious foods that I recommend picking up to donate to your food pantry.

Capital One partnered up with me to support this post, which is amazing – they are super passionate about supporting their customers.  In their “Everyday Money Boston” campaign, they’re currently sharing ways that Boston-based customers participate in charitable activities within their communities using their own everyday money.  I’m really glad to be a part of this, and share what I do.

Below are my top 17 healthy items for food pantry donations.  Many of these foods are also quite inexpensive, which means you can stretch your everyday grocery money to grab donations without breaking the bank.   In fact, underneath the list, you can see what I bought for just $20.

17 Healthy Food Pantry Donations

Grains:

1.  Oatmeal

Oats are seriously cheap and are also seriously easy to cook.  A canister of oats can stretch to make a lot of breakfasts in a household.  Families can mix it with milk or water, and add canned fruit or nuts to make a nutritious and filling meal.

2.  Brown Rice

Instant brown rice is (in my opinion) one of the best staples to have in anyone’s kitchen.  Cooking up a pot of instant brown rice and mixing it with beans and veggies is a quick and healthy meal that families can make using food pantry ingredients.

3.  Low Sugar Breakfast Cereals

My rule of thumb for breakfast cereals:  look for options with six or fewer grams of sugar, two or more grams of fiber, and make sure it’s made from a whole grain.

4.  Whole Wheat Pasta or Gluten Free Pasta

Pasta lends itself to plenty of different meal options.  Buy whole wheat for the additional fiber, or choose gluten free to help pantry shoppers that might have a gluten intolerance.

Protein:

5.  Beans

From kidney to black to cannellini, beans are incredibly versatile and are a great option to donate to food pantries.  They’re filled with fiber and protein – two things many food pantry donations are lacking.  Look for lower sodium varieties, which are normally priced the same as their higher sodium counterparts.   {A large portion of food pantry populations may have issues with high blood pressure, so lower sodium varieties are welcome.}

6.  Cans or Pouches of Fish

Look for cans and pouches of fish like tuna or salmon to donate.  These items are packed with protein and omega-3 fatty acids.  The pouches are especially nice since they’re lighter and more portable than cans – great for the homeless population that may be using the emergency food options.

7.  Canned Chicken

This is another versatile item that can be thrown in anything from a soup to a casserole to eaten plain right out of the can if needed.

Dairy / Dairy Alternatives

8.  Shelf Stable Milk

These types of milk are ultrapasturized, meaning they’re heated to a higher temperature to kill off more bacteria, making them able to last on the shelf at room temperature.  You can consider donating a few different types if you want, like a soy milk or almond milk, in case someone at the pantry has an allergy or intolerance to regular milk.

Fruits & Veggies:

9.  Canned Fruit / Fruit Cups

For most pantries, fresh fruit is not an option but you can supply them with plenty of canned fruit or fruit cups.  The best options are those which are packed in water or juice, not syrup.  {Some food pantries have populations with a greater prevalence of type 2 diabetes, so giving donations with less added sugar is helpful.}

10.  Canned Vegetables

Canned vegetables are incredibly inexpensive and can be almost as nutritious as fresh if you search for the right types.  Look for varieties that are no-added-salt.  If you have options available that you know made in BPA-free cans, that’s even better.

11.  Low Sodium Vegetable-Rich Soups

Soup is a great way to get a complete meal, right out of the can.  Look for varieties that have less sodium than their traditional counterparts.

Snacks:

12.  Applesauce or Fruit Puree Pouches

One thing that breaks my heart are the number of families going through food insecurity.  These kids may not have anything to bring into school for snack time.  The applesauce cups or fruit squeeze pouches make perfect options to donate so that you ensure these kids have something for snack time.

13.  Nuts

Nuts are rich in healthy fats and contain protein, and they are also calorie dense – this can be especially useful for children that may be struggling to meet their needs.  Consider different types if you find them on sale:  peanuts, almonds, pistachios, pecans, etc.  And if they’re unsalted, even better.

14.  Dried Fruit & Trail Mix

Dried fruit is lighter and easier for folks to carry around than fresh or canned fruit, which makes it a nice choice if your pantry serves a big homeless population.  It’s also a good choice for school snacks for kids.

Extras:

15.  Cooking Oil

Cooking oil makes it much easier to, well, cook.

16.  Spices & Dried Herbs

Basil, oregano, cinnamon, cumin, chili powder… these are things that many of us take for granted in our kitchens but struggling families may not have.  Seasonings like this can really jazz up otherwise “blah” food.

17.  Tea

While donations of soda and other sugar sweetened beverages should be nixed, boxes of tea are a great item to give.  Tea offers some variety from water for someone to drink, and is packed with antioxidants that support good health.

How I use my everyday money to purchase these items:

Devon and I went to the store to get some donations yesterday for a local food drive currently taking place.  The wreaths outside totally got us in the holiday spirit.

Our challenge was to use sales and coupons to stock up on the best healthy donations that we could with our budget of $20.

Here’s what we bought:

-3 boxes of low sugar cereal
-2 cans of chicken
-1 can of salmon
-2 cans of carrots
-2 cans of peas
-2 cans of beans
-2 boxes of whole grain pasta
-1 container of cinnamon
-1 container of basil
-6 pack of applesauce
-1 can of soup
-1 pack of shelf stable protein-fortified almond milk

We spent exactly $20.70 to get everything in this photo, which I think are great donations.

Extra Tips for Your Food Pantry Donations:

• Whenever buying canned goods, look for varieties that have pop top lids if they are available.  People in need may not have access to a can opener, so pop tops ensure that they can open ‘em up anytime, anywhere.
• Don’t forget about personal care items.  Many food pantries also take soaps, shampoos, tampons, pads, deodorant, and other personal care essentials that are usually much needed among the population they serve.
• Babies may need help too.  Some families don’t qualify for WIC but may not be able to breastfeed and struggle to buy formula.  Consider seeing if your pantry takes formula, diapers or wipes.
• Lastly – Keep in mind that donating money often can go a lot further for food pantries compared to donating product, due to their relationships and reach with different vendors.  If you’re not all about the couponing and sale shopping like I am, consider just donating money instead.

Here’s my challenge to you today:

Take $20 and purchase items to donate, or donate the money directly to a local food pantry.  If you’re planning to purchase, do your best to stretch that $20 to get the biggest bang for your buck.  Browse the circulars, clip any coupons you may have, and then go shopping.

Share with me:  What’s your favorite way to give back this holiday season?  Do you have any other tips or ideas for healthy food pantry donations?  

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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