6 Foods You Should Always Buy in Bulk, According to Nutritionists

Grains

Grains such as oats, quinoa, rice, and whole-grain pasta are likely the first foods that come to mind when you consider what to purchase in bulk, and for good reason. They are long-lasting and nutrient-dense and can serve as the base for many different meals and snacks. 

"Rolled oats can be used to make oatmeal or in baked goods. They are a good source of soluble fiber, which may help with gut health, lower cholesterol levels, and lower blood glucose levels. They also contain vitamins, minerals, and antioxidants," says Dawn Menning, a registered dietitian with Nutu App.

Another favorite of Menning's is brown rice, which she says is a complex carbohydrate that contains fiber, vitamins, minerals, and antioxidants—and is great to use as a side dish or main meal.

How to store: Grains like oats and brown rice should be stored in airtight containers in a cool, dry place. You can store oats for 3 to 6 months and brown rice for 6 to eight months.

Frozen Fruit and Vegetables

"Keeping frozen produce on hand is a great way to quickly add color and a variety of nutrients to your meals. Frozen fruit is great for adding to smoothies or oatmeal, while frozen vegetables are a great option for throwing into one-pot meals, soups, stir-fries, or casseroles," says registered dietitian Taylor McClelland Newman.

Frozen fruit and vegetables sometimes get a bad rap, but research shows they retain the nutritional value of fresh produce without the short shelf-life, so we like to buy them in bulk and always have healthy options on hand.

How to Store: Frozen fruit can be stored in the freezer for 8 to 12 months.

Nuts and Seeds

Rich in healthy fats, nuts like cashews, walnuts, and seeds such as sesame are other favorite bulk foods. "They make a healthy snack or addition to salads or other entrees that provide protein, fiber, vitamins, and minerals," says Menning. It depends on the type, but most nuts and seeds will stay fresh for three to six months.

How to store: It's tempting to store nuts and seeds in the pantry, but you'll want to store them in the fridge to keep them fresher for longer. 

Canned Goods

Add canned goods like beans, tomatoes, and tuna to your cart when you see them on sale. They have a long shelf life and are ideal for those mid-week meals when you're short on time or fresh ingredients.

"Canned tuna is a convenient way to add protein to a meal. It is a good source of omega-3 fatty acids, which may improve heart health and reduce inflammation. It also provides vitamins and minerals like iron, vitamin D, potassium, zinc, B vitamins, and selenium," says Menning. Unopened cans can last several years; most will have an expiration or best-by date that can help guide you.

How to store: Keep cans in a cool, dry spot.

Protein

Another type of food our experts recommend for bulk buying is lean proteins such as ground turkey or a variety of chicken cuts that you can freeze. Buy when the proteins are on sale and/or buy family packs and divide them into portions that work for your needs. Freezing in pre-portioned amounts that suit your mealtime needs makes meal prep more efficient. And having protein on hand can also alleviate last-minute meal stress and ensure you have easy access to high-quality protein to create balanced and nourishing meals, says Newman.

How to store: Pre-portion ​​and vacuum seal, if possible; otherwise, store protein in an airtight container or double wrap in plastic, then in freezer bags, removing as much as possible. Properly stored, frozen meat maintains its freshness for 3 to 4 months.

Dried Beans and Lentils

We love dried beans and lentils for their versatility. Whether you buy cannellini, black beans, pinto, chickpeas, or any kind of lentils, you can use them in a wide range of dishes like soups, curries, dips, baked beans, chilis, and salads. They are a great item to buy in bulk as they can last several years without spoiling or losing nutritional value.

"High in fiber, antioxidants, vitamins, and minerals. They are also a good source of protein," says Menning. 

How to store: Keep dried beans and lentils in a cool, dry, dark place in an airtight container with a tight-fitting lid, like a glass jar, to prevent exposure to moisture, light, and oxygen;