How can it hurt? It’s free!

Put yourself in the shoes of the people receiving the food. Yes, free is great, but free nutritious food is much better than free food loaded with salt, sugar and fat. The less processed, the better, but that’s difficult when the main requirement for donations hangs on one word: “non-perishable.”

We’ve compiled a small list of healthy food options for your convenience. Please add some of them to your shopping list and drop them in the food pantry box on your way out of the store.

Let’s consider the needs of the people who receive the food. Fruits, vegetables and protein are needed because they are more expensive than the quick-and-easy processed foods.

But remember, you’re not on a mission to change people’s eating habits. You’re simply giving them more options. Think about what kinds of nutritious food can be whipped up quickly or cooked in a Crock-Pot or electric skillet.

¯ Grains: brown or wild rice, quinoa, bulgur, whole grain pasta, whole grain cereal, rolled oats

¯ Fruits and vegetables: canned fruit in 100%juice (no added sugar), applesauce (no added sugar) canned low-sodium or no-salt-added vegetables, dried fruit (no added sugar preferred), dried peas

¯ Protein: canned tuna, canned salmon, canned chicken, unsalted nuts and seeds, dried beans, dried lentils, canned low sodium beans, non-hydrogenated nut butters, shelf-stable milk and milk substitutes

When considering donations of food in bottles — such as olive or canola oil or honey — buy plastic instead of glass; glass bottles may break.

There are plenty of people who clean out their cupboards and donate outdated food to the food pantries. Really? If you won’t eat the food your- self, you shouldn’t be giving it away to others.

We encourage you to take the extra step and call your local food pantry to see what they need the most.