When someone you love is incarcerated, your instinct is to care for them in every way you can. But in prison, many of the tools we take for granted—home-cooked meals, access to fresh produce, guidance from doctors or dietitians—simply aren’t available. Food becomes about survival, not nourishment, and for many incarcerated individuals, the daily meals provided by the facility are high in starch, low in nutrients, and served in portions that don’t reflect their needs.

This is where commissary comes in. While it’s often used for snacks and comfort foods, the commissary can also be a lifeline for better nutrition. You may not be able to pack their lunch or plan a week of dinners together, but you can help them make smarter choices with the limited options available. Even in small ways, supporting your loved one’s health from the outside can make a difference in how they feel day to day—and how they prepare for reentry in the long run.

This guide offers practical, respectful ways to talk about nutrition, smart commissary swaps, and meal-building tips that honor both the restrictions and the reality of incarceration.

Starting the Conversation

First, it’s important to understand that food is emotional. Inside, food is often tied to dignity, control, and routine. Commissary can be one of the few places where people get to make a decision for themselves. So the conversation around nutrition should never come from a place of judgment or pressure. It’s not about shaming them for buying ramen or honey buns. It’s about offering support, encouragement, and realistic alternatives that work within the system.

If your loved one is open to it, you can start the conversation gently. For example:

• “I was reading about how hard it is to eat healthy in there—would it be helpful if I shared some ideas for stretching commissary in ways that feel better for your body?”
• “Are there any items you feel like you’re missing, or wish you had more access to?”
• “Would you want me to help find meal ideas using what you can get?”

From there, you can slowly introduce suggestions and see what feels manageable for them.

Commissary Swaps: Small Changes That Add Up

Every DOC commissary list is different, but most include a combination of processed snacks, packaged protein, instant meals, and drinks. While many options are far from ideal, there are better choices to be made—if you know what to look for.

Here are some swaps and additions to consider:

1. Swap sugary instant oatmeal for plain oats

• Plain oatmeal (if available) is lower in sugar and can be sweetened with peanut butter, a sprinkle of powdered milk, or crushed-up granola bars.
• It’s also a great base for creating homemade trail mixes or no-bake snacks.

2. Choose tuna, mackerel, or chicken over sausages and meat sticks

• Pouched or canned proteins are some of the best sources of lean nutrition in commissary.
• Encourage your loved one to rotate between tuna and chicken to reduce boredom while boosting protein intake.
• These proteins can be added to ramen, rice, or spread on crackers with mayo for a filling snack.

3. Pick peanut butter over chips or snack cakes

• Peanut butter is high in calories, yes—but it also provides healthy fats and long-lasting energy.
• A single scoop with crackers, oats, or powdered milk can be surprisingly filling.

4. Use ramen as a base, but bulk it up

• Ramen is everywhere. Instead of eating it plain, it can become a meal if paired with tuna, a boiled egg (if allowed), and some crushed crackers.
• Suggest using only half the seasoning packet to reduce sodium.
• If dried vegetables or vegetable seasoning packets are available, they can add some micronutrients and fiber.

5. Look for fiber wherever possible

• Most DOC diets are low in fiber. That leads to digestive issues, especially when physical activity is limited.
• Granola bars, oatmeal, peanuts, or even plain popcorn (air-popped, not buttered if possible) are better options.
• If fiber drinks or powders are offered on the list or through medical commissary, those may be worth discussing with a nurse or PA.

Nutrition Basics When Options Are Limited

Even with limited commissary, your loved one can use a few guiding principles to make better food choices:

Prioritize Protein

Protein helps with healing, energy, and satiety. Focus on:

• Tuna or mackerel
• Chicken packets
• Peanut butter or mixed nuts
• Trail mix or protein bars (if available)
• Beans (if dried or canned beans are available)

Watch the Sodium

Most DOC meals are packed with salt. Commissary items often are too. Encourage:

• Using only part of seasoning packets
• Rotating in lower-sodium snacks like plain popcorn or oatmeal
• Drinking extra water when eating salty meals

Hydration Matters

A lot of incarcerated people are dehydrated, especially in facilities without consistent access to clean drinking water. If powdered drink mixes are used, try suggesting:

• Using half the packet per bottle to lower sugar
• Alternating water-only days to stay hydrated
• Making electrolyte drinks only when needed (like during heatwaves or workouts)

Avoid Empty Calories (When Possible)

It’s understandable to want treats. They offer comfort. But too many sugar-packed items can lead to crashes, mood changes, and digestive problems. Instead of forbidding certain items, think in terms of balance:

• “Let’s build your list with two snacks, one protein, one base, and one hydration item.”
• “Save honey buns for visits or hard weeks—what if we find something else to fill in the gaps during the rest?”

Building a Simple Meal Plan

Even without access to a kitchen, your loved one might be able to build basic meals using hot water, cold soaking, or a microwave. Here’s a sample “meal builder” formula they can adapt:

Base + Protein + Filler or Flavor + Hydration

Example combos:

• Oatmeal + peanut butter + crushed crackers + tea or powdered milk
• Ramen + tuna + peanuts + half seasoning packet + water
• Rice + chicken + shelf-stable cheese + plain popcorn

If they have access to a hotpot or microwave, cooking options widen even more. Consider sharing creative commissary cookbooks or recipes from others who have learned how to make things like burritos, soups, or layered meals with limited tools.

Supporting Health Without Control

Nutrition conversations can become sensitive fast, especially when the person inside is already coping with loss of freedom and limited autonomy. Your job isn’t to monitor what they eat—it’s to offer loving, non-judgmental support.

A few things you can do:

• Send recipe ideas in your letters.
• Offer to look up ingredient lists or sodium content if they’re unsure.
• Celebrate small wins. If they start drinking more water or swapping out one snack a week, acknowledge that progress.
• Remind them you want them to feel strong and supported, not scrutinized.

And if your loved one expresses frustration over the food they’re being served or the lack of healthy options, just listen. Sometimes the best thing you can do is bear witness to their experience and let them vent.

Final Thoughts

There’s no perfect diet behind bars. Most of what your loved one is given is outside of their control. But commissary offers a sliver of choice—and with a little creativity, it can also offer a path toward better health.

Whether you’re suggesting tuna instead of meat sticks, oatmeal instead of cookies, or helping them come up with recipes using shelf-stable items, these small steps matter. They send the message that you care. That their health is worth protecting. That their body matters, even in a system that often forgets that.

And sometimes, that’s the most healing nourishment of all.