Like a lot of people, you're probably looking for ways to trim your grocery budget without resorting to a diet of ramen noodles (although with the addition of a few fresh or frozen vegetables, even ramen noodles can be a little healthier).
Think about your family's health when you stock up. Limit your consumption of highly processed foods (like boxes of macaroni and cheese or dinner mixes) that are inexpensive, but also high in sodium and saturated fat. Choose nutritious foods that can be stored for long periods of time in your kitchen. Here are a few healthy items to buy in bulk.
Dehydrated Dry beans:
Dry beans (navy beans, pinto beans, black beans, etc.) are cheap, full of protein and boast
phytochemicals that are good for your health. Dehydrated dry beans will last for at least a year if you keep them in a dry place. They're perfect for stretching your food dollar when you use them as the main source of protein for a meal instead of meat.
Dried Fruits:
Raisins, prunes and other dried fruit last for up to a year in unopened packages. Keep them in airtight containers in the refrigerator after you open them. Dried fruits aren't as rich in vitamin C as fresh fruits, but they still contain many nutrients and contribute nicely to your daily fruit and vegetable intake.
Raw Nuts in the Shell:
Raw nuts that still in the shell contain the freshest monounsaturated and
polyunsaturated fats that are good for your heart, plus nuts contain other polyphenols that keep you healthy. As long as they're still in their shells, they'll last for up to a year in a cool dry part of your kitchen.
Canned Vegetables:
You can buy almost any type of vegetable in a can or jar and it will last up to two years. Not all canning causes some nutrient loss compared to fresh, but they're still good for you. However, read the
Nutrition Facts labels to look for excess sodium.
Frozen Vegetables:
Frozen vegetables are convenient and usually much lower in sodium than canned vegetables. It's best to eat them within six months, but they will last longer. There is a lot of versatility with frozen vegetables, from the least expensive plain bags of carrots, beans, corn or peas to more exotic blends that come with their own sauces (look for excess sodium and calories). Some vegetables are sold in steamer bags that you pop right into your microwave for easy steamed vegetables that taste just as good as fresh. They're more expensive, but worth stocking up when they go on sale.
Skinless Chicken Breasts:
Chicken is low fat and easy to use when you buy the skinless breasts in bulk bags. You can use the chicken to make your own soup (or add more chicken to canned low sodium soup), make a simple stir-fry, or simply cook them up to make chicken sandwiches.
Bottled Fruit Juice:
Fruit juice that has been bottled will last for several months on your kitchen shelves as long as you don't open them. But they'll only keep for about a week in the refrigerator after they are opened. Fruit juices are rich in vitamins. Just look for 100% juice, not juice drinks that are mostly sugar.
Canned Tuna and Salmon:
These fish are rich in
omega-3 fats and protein and will last up to one year on your shelf. There are different varieties of tuna like pink, albacore and yellow fin tunas and traditional salmon with the bones (adds calcium) or fancy salmon without the bones. They're perfect to have on hand for sandwiches, salads and recipes.
Think Twice Before Buying These Items in Bulk:
Foods that are higher in fat may not be good candidates for buying in bulk because the fats go rancid once they're exposed to air. Roasted seeds and nuts go stale after a few days once the containers are opened so keep them refrigerated. Vegetable oil should be kept refrigerated too. If you don't use a lot of oil, don't buy it in large amounts.
Oatmeal and flour must be stored properly in dry airtight containers for optimum freshness. Oatmeal is only good for about three months and flour for six months. Don’t buy more than what you need. Fresh and fruits and vegetables only last a few days, even in the refrigerator. However you can eat what you can and freeze the rest.
It's a great idea to stock up on bulk or sale items whenever you can. Don't buy more than what you'll consume: Bulk foods aren't a bargain if you throw them out.
