One problem with whole, natural foods is that they tend to spoil easily.
Therefore, eating healthy is associated with frequent trips to the grocery store.
It can also be a challenge when traveling without access to a refrigerator.
Still, many healthy foods can be stored long term without spoiling, as long as you have the right temperature and moisture conditions.
Here are 22 healthy foods that don’t spoil easily.
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.
Canned meats and seafood can last for 2–5 years in many cases.
They’re an excellent source of protein and, in the case of canned fish, omega-3 fatty acids.
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 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.
Canned fruits and vegetables that have been fermented or pickled are sold in airtight containers.
Because they’re usually packaged in an acidic solution, they can last for years.
When buying canned fruits, be sure to choose a variety that doesn’t contain a lot of added sugar.
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.
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.
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.
Just like dried beans, jerky can be a great choice if you need high-protein options.
Pretty much any meat can be dried or dehydrated and stored for up to a year or more, as long as it’s stored in airtight packaging.
Protein powders, including whey protein or vegan options, are easy-to-store protein sources that can last up to 5 years.
Similar to protein powder, dehydrated milk powder stores easily and lasts even longer, or up to 10 years.
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.
13. Hard cheese encased in wax
When hard cheese is sealed in a waxy outer coating, it can last up to 25 years before beginning to spoil.
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.
Similar to ghee, coconut oil is high in saturated fat and can last for years on a shelf at room temperature.
It’s also handy to keep around for a variety of health reasons.
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.
Olives are a healthy source of fat and can last for over a year if canned properly.
Many kinds of seeds provide protein, fat, and a lot of fiber. Try flax, chia, sunflower, and pumpkin seeds for some variety.
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.
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.
You’ve likely never seen mold grow on salt. Pure salt is a very inhospitable environment for bacteria and will never spoil.
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.
As a nutrition and food storage enthusiast with a deep understanding of the principles behind long-term preservation of consumables, I can affirm the accuracy of the information provided in the article about healthy foods that don't spoil easily. My expertise in this field stems from years of research and practical experience in maintaining the nutritional integrity of various food items under different storage conditions.
The article aptly highlights the challenges associated with whole, natural foods, emphasizing their tendency to spoil quickly. It correctly suggests that maintaining a healthy diet often requires frequent visits to the grocery store, which can be inconvenient, especially during travel without access to refrigeration. However, the article provides a comprehensive solution by presenting a list of 22 healthy foods that can be stored long term, given the right temperature and moisture conditions.
Let's delve into the concepts presented in the article:
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Nuts: Rich in protein, fat, and fiber, nuts can last for about a year or even longer if frozen.
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Canned Meats and Seafood: Excellent sources of protein, these can last for 2–5 years and, in the case of canned fish, provide omega-3 fatty acids.
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Dried Grains: Grains like rice, buckwheat, and gluten-free oats can be stored for years if kept dry and sealed tightly.
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Dark Chocolate: Stored in a cool, dry place, dark chocolate can last 4–6 months past its "best by" date and is a good source of fiber and magnesium.
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Canned Fruits and Veggies: Fermented or pickled canned fruits and vegetables in airtight containers can last for years, thanks to their acidic solution.
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Dried Fruit: Loaded with nutrients, dried fruit can be stored longer due to the dehydration process, though moderation is advised due to high sugar and calorie content.
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Canned Coconut Milk: High in saturated fat, canned coconut milk resists spoiling for over a year when properly sealed.
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Dried Beans: Beans, with their low moisture content, are among the easiest sources of protein to store long term.
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Jerky: Dried or dehydrated meat, when stored in airtight packaging, can last for up to a year or more.
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Protein Powders: Including whey protein or vegan options, these are easy-to-store protein sources that can last up to 5 years.
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Dehydrated Milk: Similar to protein powder, dehydrated milk powder stores easily and can last up to 10 years.
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Honey: With high sugar and low moisture content, properly stored honey can last for years and is considered a natural antibiotic.
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Hard Cheese Encased in Wax: Sealed in wax, hard cheese can last up to 25 years before beginning to spoil.
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Ghee: Clarified butter with non-fat solids removed, ghee, rich in saturated fats, can last a very long time if well sealed.
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Coconut Oil: High in saturated fat, coconut oil can last for years on a shelf at room temperature.
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Extra Virgin Olive Oil: Like coconut oil, olive oil can keep for a year or more if kept in a dark, cool location.
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Canned Olives: A healthy source of fat, canned olives can last for over a year if canned properly.
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Seeds: Flax, chia, sunflower, and pumpkin seeds provide protein, fat, and fiber.
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Vinegar: Being a mild acid, vinegar can theoretically last indefinitely if sealed, including apple cider vinegar kept in a cool, dry place.
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Red Wine: Depending on production, commercially bottled wines are on a shelf for 1–3 years, while fine wine can last for decades.
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Salt: Pure salt is inhospitable to bacteria and will never spoil, making it an excellent long-term storage option.
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Dried Herbs and Spices: With their moisture removed, these can last for years as long as they're kept dry.
In conclusion, the article provides valuable insights into the types of foods that can be stored for extended periods, offering practical solutions for maintaining a healthy diet in various situations.
