In times of uncertainty, such as stay-at-home orders and social distancing, many people find themselves eating and cooking at home more often. Quarantine recommendations often suggest planning to stay at home for extended periods, reducing trips to the grocery store. This situation has led many to seek out foods that won't spoil quickly. Shelf-stable foods, including canned, frozen, and dry goods, offer an affordable and long-lasting solution. However, it's important to choose wisely, as some of these options can be less healthy due to high levels of sodium, hidden sugars, and other additives.
The Pitfalls of Processed Foods
Processed foods often undergo mechanical or chemical operations to extend their shelf life. While this processing can range from simple curing, freezing, fermenting, milling, or pasteurizing, to extensive food engineering, the more a food is processed, the less healthy it tends to be.
A study by the National Institutes of Health revealed that people consumed an average of 500 extra calories daily when their diet consisted primarily of processed foods, compared to when they ate minimally processed foods. Minimally processed foods, such as canned and frozen fruits and vegetables, dried beans, and whole grains, retain more of their nutritional value.
Oatmeal serves as a prime example of how processing can affect a food's nutritional profile. Steel-cut oats, the least processed variety, simply involve cutting the whole grain oat into pieces. They require about 40 minutes to cook. Old-fashioned oats undergo slightly more processing and cook in approximately 20 minutes. Instant and flavored oatmeal, the most processed options, cook in five minutes or less due to the grain being broken down. However, these varieties often contain added sugar, fat, and salt. Opting for less processed oatmeal and adding your own flavoring with fruit, spices, and nuts is a healthier and more nutrient-rich choice.
Reading Nutrition Labels: A Key to Healthy Choices
Understanding what's in your food is crucial for making informed dietary decisions. Reading the nutrition facts label is the best way to achieve this. Pay close attention to the amounts of sodium, fat, and sugar. Be aware that even frozen vegetables and fruits can sometimes contain added sugar and salt.
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Healthy Shelf-Stable Foods for Your Shopping List
Here's a comprehensive list of healthy shelf-stable foods to consider for your pantry:
Fruits:
- Frozen fruits: A convenient and nutritious option.
- Canned fruits: Opt for varieties with no or low sugar content, packed in their own juice.
- Dried fruits: Be mindful of added sugars.
- Long-lasting fresh fruits: Oranges, grapefruits, apples, and unripe bananas can last for an extended period.
- Apples: contain vitamin C and potassium, offer a wide variety of flavor profiles and can be used in all kinds of dishes-from breakfasts to lunches, dinners and snacks.
Vegetables:
- Frozen vegetables: A versatile and nutritious choice.
- Canned vegetables: Choose options with no or low salt content.
- Dried vegetables: Beets, carrots, and kale are excellent options.
- Potatoes: contain vitamin C, potassium, folate and vitamin B6 and come in many shapes, sizes and colors. Choose from red, white, fingerling, sweet potatoes and more.
- Onions: contain vitamin C, potassium and vitamin B and come in a few different varieties. Onions will last 1-2 months if stored properly in a cool, dark, place.
Proteins:
- Canned beans: Look for varieties with no added salt.
- Dried or roasted beans: Excellent sources of fiber, vitamins, and minerals.
- Canned seafood: Tuna is a popular choice, but salmon and sardines are packed with beneficial nutrients. Canned crab, mussels, and oysters can enhance pasta and rice dishes.
- Nuts and seeds: Add texture and nutritional value to various dishes.
- Hard cheeses: Parmesan and some cheddars can last for two weeks or longer.
- Eggs: Stored in their carton on a shelf, eggs can last about three weeks.
- Dried meats like jerky: Choose lean varieties and be mindful of high fat and salt content in salamis and hard sausages. Jerky is usually lean meat that has been trimmed, marinated and then dried to prevent spoilage. Jerky is high in protein and contains zinc, vitamin B12, phosphorus, folate and other minerals in lesser amounts.
- Shelf-stable milks: Available in unrefrigerated packaging.
- Nut butter: Easily portable, tasty and shelf-stable, nut butter is a great option. With all the different varieties, you’ll likely be able to find one you like.
Whole Grains:
- Oats: are a whole grain, a source of (soluble and insoluble) fiber and contain many vitamins and minerals, including manganese, phosphorus, copper, vitamin B1, iron, selenium and magnesium. This heart-healthy option will last in your pantry for up to two years.
- Quinoa and brown rice
- Pasta and breads: Sliced and frozen bread can last for months and taste fresh after toasting.
- Low-fat crackers
- Nut-based crackers
- Low-sugar, high-fiber cereals: Check the label for salt content, as some cereals can be high in sodium.
- Popcorn: A healthy whole grain, but monitor added butter and salt.
- Rice: is another great option when it comes to shelf-stable foods. Brown rice is a whole grain and thus contains more fiber than white rice. Additionally, brown rice is higher in manganese, magnesium, and selenium, while white rice is often enriched with folate. Pasta (both whole wheat and enriched) will last you 1-3 years. Whole wheat pasta contains more fiber, manganese, copper, phosphorus and magnesium than enriched pasta, while enriched pasta contains more thiamin, niacin, riboflavin and folate.
Other healthy foods that don’t spoil easily:
- Nuts: With so many options to choose from, nuts are a great source of protein, fat, and fiber that offer a lot of variety. Most types of nuts last for about a year - even longer if frozen.
- Dried grains: Grains can typically be stored for years, as long as they’re kept dry and sealed tightly. If you need to follow a gluten-free diet, consider rice, buckwheat, and gluten-free oats.
- Dark chocolate: Dark chocolate that’s stored in a cool, dry place can last 4-6 months past the “best by” date on its label. It’s an excellent source of fiber, magnesium, and many other important nutrients.
- Dried fruit: Dried fruit is loaded with various nutrients, including fiber. However, it should only be consumed in moderation due to its high sugar and calorie contents. The dehydration process prevents the fruit from molding easily.
- Canned coconut milk: Coconut milk is high in saturated fat, but this type of fat tends to be stable and doesn’t go rancid easily. When canned coconut milk is sealed properly, it will resist spoiling for over a year.
- Dried beans: Beans are one of the easiest sources of protein to store long term. They have a naturally low moisture content and can last for years. Additionally, beans are among the most nutritious foods you can eat. They’re loaded with protein, fiber, and various important minerals, such as magnesium. Dried beans are the hidden gem of shelf-stable foods. Despite the different types of beans, most contain a rich array of nutrients, including fiber and protein. If beans are dried, they’ll last almost indefinitely.
- Honey: Honey is a natural antibiotic due to its high sugar and surprisingly low moisture contents. Therefore, properly stored honey can last for years or even much longer. In fact, some people claim it never goes bad. If you want to use a sweetener, honey is healthier than refined sugar. However, it should only be consumed in moderation.
- Ghee: Ghee is clarified butter from which all the non-fat solids have been removed. Because it consists largely of saturated fats, it can last a very long time at room temperature if it’s well sealed.
- Coconut oil: Similar to ghee, coconut oil is high in saturated fat and can last for years on a shelf at room temperature.
- Extra virgin olive oil: Just like coconut oil, olive oil can keep for a year or more if kept in a dark, cool location. It also has many impressive health benefits. There are many different cooking oils, and each has a slightly different shelf life.
- Canned olives: Olives are a healthy source of fat and can last for over a year if canned properly.
- Seeds: Many kinds of seeds provide protein, fat, and a lot of fiber. Try flax, chia, sunflower, and pumpkin seeds for some variety.
- Vinegar: Because vinegar is a mild acid, it can theoretically last indefinitely, as long as it remains sealed. The same goes for apple cider vinegar, as long as it’s kept in a cool, dry place.
- Red wine: In most cases, wines taste best after aging for several years. In the case of red wine, it can also have some impressive health benefits when consumed in moderation. Shelf life may vary depending on how the wine is produced. Most commercially bottled wines are on a shelf for 1-3 years, but fine wine can often last for decades.
- Salt: You’ve likely never seen mold grow on salt. Pure salt is a very inhospitable environment for bacteria and will never spoil.
- Dried herbs and spices: Just like other plants that have had their moisture content removed, dried herbs and spices are fantastic foods to carry or store for long periods. As long as they’re kept dry, they can often last for years.
Creating Healthy and Flavorful Dishes with Shelf-Stable Foods
Shelf-stable foods can be used to create a wide variety of delicious and nutritious meals.
- Soups: Soups are an excellent way to utilize canned, frozen, and dried foods. Black bean soup, pumpkin soup, corn chowder, and fish stew are great options for novice cooks. Recipes with a tomato base, such as soups, stews, and sauces, are also versatile and flavorful.
- Pasta dishes: Canned or frozen seafood can be used to create tasty and easy pasta dishes.
- Risotto: For a comforting yet healthy meal, try making risotto.
- Breakfast, snacks, and desserts: Canned and frozen fruit can add sweetness to breakfasts, snacks, and desserts.
Recipe Ideas:
- Berry Thaw Bowl: Thaw berries and mix all ingredients together in a large bowl. Eat immediately or chill for at least 30 minutes. This can be divided into smaller containers and stored for up to one week in airtight containers.
- Microwave Baked Potato Bar: Scrub potatoes thoroughly and rinse with water. Prick the potatoes in a few places with a fork to allow steam to escape during the baking process. Bake potatoes in microwave for 10-15 minutes (depending on size of potatoes). Potatoes are done when the insides feel completely soft when pierced. Remove from microwave and set aside to cool. In a medium saucepan over medium heat, combine beans, salsa, and corn. Cook for 10 minutes or until hot. When chili is ready scoop ½ cup onto each baked potato. Dollop 1 tablespoon of hummus and sprinkle 1 tablespoon sunflower seeds over the top. If desired, garnish potatoes with chili powder or smoked paprika.
- Lentil Soup: Wash carrots and potatoes, chop set aside. In a medium saucepan, combine all ingredients (except frozen greens). Cover partially and cook over moderately low heat until the lentils are tender, about 25 minutes. Add frozen greens and continue cooking until they are heated through. Pour soup into bowls, serve hot with brown rice, quinoa, or slices of fresh or toasted bread on the side.
Tips for Incorporating Shelf-Stable Foods into a Healthy Diet
- Shop your cupboards first: Non-perishable foods can accumulate over time without you realizing!
- Pay attention to expiry dates: Non-perishable foods have a long shelf-life-but they can’t last forever.
- Look for minimal added ingredients: Choose options with lower sodium, sugar, and unhealthy fats.
- Use what you buy: Make sure you use what you buy weekly.
USDA Foods Available in Fiscal Year 2026
The USDA provides a variety of shelf-stable foods through its The Emergency Food Assistance Program (TEFAP). Here's a list of available options:
Fruits:
- Apples (Braeburn, Empire, Fuji, Gala, Granny Smith, Red Delicious, Fresh)
- Apple Juice, 100%, Unsweetened
- Apple Slices, Unsweetened, Frozen (Individually Quick Frozen)
- Applesauce, Unsweetened, Canned (Kosher)
- Applesauce, Unsweetened, Cups, Shelf-Stable
- Apricots, Halves, Extra Light Syrup, Canned
- Blueberries, Highbush, Unsweetened, Frozen
- Cherry Apple Juice, 100%, Unsweetened
- Cranberries, Dried, Individual Portion
- Cranberry Apple Juice, 100%, Unsweetened
- Grape Juice, Concord, 100%, Unsweetened
- Grapefruit Juice, 100%, Unsweetened
- Fruit and Nut Mix, Dried
- Mixed Fruit, Extra Light Syrup, Canned
- Oranges, Fresh
- Orange Juice, 100%, Unsweetened
- Peaches, Freestone, Slices, Frozen
- Peaches, Sliced, Extra Light Syrup, Canned
- Pears (Bartlett, Bosc, D'Anjou, Fresh)
- Pears, Extra Light Syrup, Canned (Kosher)
- Plums, Pitted, Dried
- Raisins, Unsweetened, Individual Portion
- Raisins, Unsweetened
- Strawberries, Whole, Unsweetened, Frozen (Individually Quick Frozen)
Vegetables:
- Beans, Green, Low-sodium, Canned (Kosher)
- Beans, Green, No Salt Added, Frozen
- Carrots, Diced, No Salt Added, Frozen
- Carrots, Sliced, Low-sodium, Canned
- Corn, Whole Kernel, No Salt Added, Canned (Kosher)
- Corn, Cream Style, Low-sodium, Canned
- Corn, Whole Kernel, No Salt Added, Frozen
- Mixed Produce Box, Fresh
- Mixed Vegetables, 7-Way Blend, Low-sodium, Canned
- Peas, Green, Low-sodium, Canned
- Peas, Green, No Salt Added, Frozen
- Potatoes, Dehydrated Flakes
- Potatoes, Round, Fresh
- Potatoes, Russet, Fresh
- Potatoes, Sliced, Low-sodium, Canned
- Pumpkin, No Salt Added, Canned
- Spaghetti Sauce, Low-sodium, Canned
- Spinach, Low-sodium, Canned
- Sweet Potatoes, Fresh
- Tomato Juice, 100%, Low-sodium
- Tomato Sauce, Low-sodium, Canned
- Tomato Sauce, Low-sodium, Canned (Kosher) (Halal)
- Tomato Soup, Condensed, Low-sodium, Canned
- Tomatoes, Diced, No Salt Added, Canned
- Vegetable Soup, Condensed, Low-Sodium, Canned
Beans, Peas, and Lentils:
- Beans, Black, Low-sodium, Canned
- Beans, Black, Dry
- Beans, Black-eyed Pea, Low-sodium, Canned
- Beans, Black-eyed Pea, Dry
- Beans, Garbanzo, Canned (Kosher)
- Beans, Great Northern, Dry
- Beans, Kidney, Light Red, Low-sodium, Canned
- Beans, Kidney, Light Red, Dry
- Beans, Lima, Baby, Dry
- Beans, Pinto, Low-sodium, Canned
- Beans, Pinto, Dry
- Beans, Refried, Low-sodium, Canned
- Beans, Vegetarian, Low-sodium, Canned
- Lentils, Dry
- Peas, Green Split, Dry
Protein Foods:
- Alaska Pollock, Fillet, Frozen
- Alaska Pollock, Whole Grain Breaded Fish Sticks, Frozen
- Almonds, Natural, Whole, Shelled
- Atlantic Haddock, Fillet, Frozen
- Atlantic Ocean Perch, Fillet, Frozen
- Atlantic Pollock, Fillet, Frozen
- Beef, Canned/Pouch
- Beef, Fine Ground, 85% Lean/15% Fat, Frozen
- Beef Stew, Canned/Pouch
- Catfish, Fillets, Farm-Raised, Frozen
- Catfish, Fillets, Wild-Caught, Frozen
- Chicken, Boneless Breast, Frozen
- Chicken, Canned
- Chicken, Drumsticks, Frozen
- Chicken, Pouch
- Chicken, Split Breast, Frozen
- Chicken, Whole, Frozen
- Eggs, Fresh
- Egg Mix, Dried
- Peanut Butter, Smooth
- Peanut Butter, Smooth (Kosher)
- Peanut Butter, Smooth, Individual Portion
- Peanuts, Roasted, Unsalted
- Pork, Canned/Pouch
- Pork, Ham, Frozen
- Pork, Chops, Boneless, Frozen
- Salmon, Pink, Canned
- Salmon, Pink, Canned (Kosher)
- Turkey, Deli Breast, Sliced, Frozen
- Walnuts, Pieces
Oils:
- Oil, Vegetable
Other:
- Soup, Cream of Chicken, Condensed, Reduced Sodium
- Soup, Cream of Mushroom, Condensed, Reduced Sodium
Dairy:
- Cheese, American, Reduced Fat, Loaves, Refrigerated
- Cheese, Cheddar, Yellow, Shredded, Refrigerated
- Cheese, Cheddar, Yellow, Chunks, Refrigerated
- Milk, 1%, Shelf-Stable Ultra-High Temperature (UHT) Pasteurization
- Milk, 1%, Individual Portion, Shelf-Stable Ultra-High Temperature (UHT) Pasteurization
- Milk, 1%, Fresh
- Milk, Skim, Fresh
- Yogurt, High-Protein, Vanilla, Chilled (Kosher)
- Yogurt, High-Protein, Blueberry, Chilled (Kosher)
- Yogurt, High-Protein, Strawberry, Chilled (Kosher)
- Yogurt, High-Protein, Vanilla, Chilled (Kosher)
Grains:
- Bakery Mix, Lowfat (Kosher)
- Cereal, Ready-to-Eat
- Cereal, Wheat Farina, Enriched
- Crackers, Unsalted
- Cornmeal, Yellow
- Flour, All Purpose, Enriched, Bleached
- Flour, White Whole Wheat (Whole Grain)
- Grits, Corn, White
- Grits, Corn, Yellow
- Oats, Rolled, Quick Cooking (Whole Grain)
- Pasta, Egg Noodles
- Pasta, Macaroni, Enriched
- Pasta, Macaroni, Whole Grain
- Pasta, Macaroni and Cheese
- Pasta, Rotini, Whole Grain
- Pasta, Spaghetti, Enriched
- Pasta, Spaghetti, Whole Grain
- Rice, Brown, Long-Grain, Parboiled (Whole Grain)
- Rice, Medium Grain
- Rice, Long Grain
- Tortillas, Whole Grain, Frozen
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