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Nuts and seeds are a great calorie-dense staple, rich in fiber, plant-based protein, and healthy fats, according to the journal Nutrients. They are also incredibly versatile. You can enjoy a handful as a snack, sprinkle some on top of oatmeal, yogurt, and salads, or even use them in place of bread crumbs on meat, poultry, or fish before baking. The Nutrients study also found that eating nuts regularly is associated with lower cholesterol and lower risk of gallstones, type 2 diabetes, and cardiovascular disease. In fact, another study that used data from the Nurses Health Study and the Health Professionals Follow-up Study found that eating nuts daily was linked to a longer, healthier life.

Theyre perfect in an emergency because, while they can be added to any dish, they dont have to be cooked. If you dont have power, go nuts! And dont forget seeds chia, flax, sesame, and sunflower seeds all contain those healthy fats and fiber too, according to research, and chia and ground flax seeds are both sources of heart-healthy omega-3 fatty acids.

Shelf life: Six to 12 months (bagged), 12 to 24 months (canned), per the Greater Pittsburgh Food Bank

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15 Foods You Need in Any Emergency - Everyday Health

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