Think Before You Throw Out Healthy Food

About 40% of America’s food gets wasted, much of it because of a confusing patchwork of state laws that make people think food that’s still safe to eat should be trashed. What does ‘best used by’ mean—risk of bacterial growth or loss of flavor? A clearer understanding of the terms can save the food budget and the environment.

Given our familiarity with various dates on the food we buy, it might be surprising to learn that the only federal rules for such labeling apply to infant formula. Other rules vary from state to state, so in
some places most foods carry some sort of date and elsewhere almost none do. Many types of food dating are designed for retailers, not consumers at all. And most don't mean what you probably think they do.

LABEL LANGUAGE: According to the US Department of Agriculture, dates stamped on products’ packages usually indicate when a food should be purchased or used in order to enjoy its peak quality:
It is not a safety date. After the date passes, while it may or may not be of best quality, refrigerated products should still be safe if handled properly and kept at 40 degrees or below for the recommended storage times.

Here's what the most common date label terms really mean:

Sell by [date] - This tells the store how long to display the product for sale. You should buy the
product before the date expires, but it is still safe to consume after that date if stored properly. Eggs, for example, can be used up to five weeks after the sell by or expiration date on the carton.

Best if used by (or before) [date] - This is not a purchase or safety date, but rather a guideline for enjoying the best flavor or quality. In some cases the consumer may not be able to tell the difference, however.

Use by [date] - This is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product, and may or may not have any relation to safety or spoilage. The USDA advises following "use by" dates, however.

Guaranteed fresh until [date] - Usually applied to bakery items, this is again an issue of quality, not safety. Foods are still safe past this date, though not at their best.

STORAGE SMARTS: According to the USDA, once a perishable food product is frozen, you can forget about any dates stamped on it; foods kept frozen continuously are safe indefinitely. Keep in mind, however, that modern "frost-free" freezers go through routine warming cycles to defrost their coils. Combined with the warm-up caused by opening the door or lid to retrieve frozen foods, this can
degrade quality and contribute to ice crystals and "freezer burn."

Canned goods also have a long shelf life, especially if stored at cool room temperature in a dry, dark place. Acidic canned foods such as tomato sauce will last at least 18 months, while low-acid canned foods should be safe for up to five years. (Of course, a swollen can or one with a bulging lid indicates bacterial contamination and should be thrown away.)

Just because a food hasn’t hit its "expiration" date doesn't mean it's safe, on the other hand. The temperature at which a food has been stored and the consistency of that storage is more important to food safety than "sell by" dates: Those bratwurst that sat unrefrigerated at the family picnic for a few hours should be tossed; putting them back in the fridge won’t make them safe again.

NUTRIENT LOSS: Food that's past its prime may be technically safe to eat, but is it still nutritious? The passage of time as well as storage conditions affect the nutrients in food.  That's why frozen vegetables and fruits, typically picked at the peak of ripeness and flash frozen, are at least as nutritious as fresh or even more so: Freezing effectively "stops the clock" on the natural degradation that begins as soon as produce is harvested.

The same is true of fish labeled "Frozen-at-Sea" (FAS), which the United Nations Food and Agriculture Organization says, "when thawed are almost undistinguishable from fresh fish kept in ice for a few days."


Fresh fruits and vegetables are the most vulnerable to nutrient loss, but not all nutrients are equally fragile. Minerals, protein and dietary fiber are relatively stable, so as long as stored produce remains edible you can enjoy these nutrients' health benefits.  Fat-soluble nutrients such as vitamin A, vitamin K and carotenoids including beta-carotene and lycopene can be damaged by heat, light and oxygen. But even prolonged refrigerated storage has little effect on these nutrients: One study reported that green beans kept for 10-14 days lost only 10% of their beta-carotene content, while carrots actually increased in beta-carotene by 10%.

Much of the research on nutrient loss in fresh produce has focused on the most fragile, water-soluble compounds - vitamin C, the B vitamins, and polyphenol phytonutrients. According to Diane M. Barrett, PhD, of the University of California-Davis, vitamin C losses in vegetables stored at 39 degrees (typical refrigerator temperature) for one week ranged from 15% for green peas to 77% for green beans. Similarly, spinach refrigerated for eight days lost 47% of its folate. (To put that into perspective, however, one cup of eight-day-old spinach would still contain nearly 8% of your daily folate needs. And it's unlikely to be edible at that point, anyway.)

Similar nutrient losses are associated with the heat and water used in canning as well as cooking. So if you're concerned about the nutrition in your aging produce, you can compensate by cooking them only gently, if at all, such as by microwaving or steaming (good choices even for fresh veggies. If you boil your veggies, don’t throw away the liquid (use for soups or stews), since water-soluble nutrients leach into it.

To retain maximum nutrition in your fresh produce, follow these tips:

- Store fresh vegetables at the lowest possible temperature without freezing them, typically in the crisper drawer of your fridge. High humidity helps broccoli, spinach and lettuces retain their nutrients; if you can’t control humidity levels, try loosely wrapping in a damp paper towel.

- Fruits that continue to ripen after picking can be ripened at room temperature and then refrigerated.

- Don't refrigerate tomatoes unless you have to, as this damages their flavor. If you must refrigerate tomatoes, let them return to room temperature before using.

- If the intended use for the vegetable allows and the consumption date is uncertain, frozen versions may be a good option.

ABCs OF SMART STORAGE: Here's what FoodKeeper has to say about proper storage and times for some of the most common foods in your pantry and refrigerator. (Note that initial references to packaged foods "if pantry stored" mean unopened packages or containers as brought home from the store.) Recommendations are for best freshness and quality. Keep in mind, for fresh produce, the
condition of the fruits or vegetables at purchase will have a big influence on storage life. These time limits are average; actual storage lengths can be shorter or longer, and any foods with odd odors or
appearances should be discarded.

• Apples: 3 weeks if pantry stored, 4-6 weeks when stored in refrigerator.
• Asparagus: 3-4 days when stored in refrigerator, 5 months if stored frozen.
• Bagged salad greens: 3-5 days when stored in refrigerator, 2 days if refrigerated after opening.
• Bananas: Consume when ripe if pantry stored, 2-3 months frozen (peel first).
• Beans (dried): 1-2 years if pantry stored, 1 year if pantry stored after opening.
• Berries: Most berries, 3-6 days when stored in refrigerator (blueberries 10 days, cranberries 2 months), 12 months if stored frozen.
• Bread (including pan breads, flat breads, rolls and buns): 14-18 days if pantry stored, 2-3 weeks if refrigerated after opening, 3-5 months if stored frozen.
• Broccoli and broccoli rabe: 3-5 days when stored in refrigerator, 10-12 months if stored frozen.
• Brussels sprouts: 3-5 days when stored in refrigerator, 10-12 months if stored frozen.
• Butter: May be left at room temperature for 1-2 days. Consume within 1-2 months when stored in refrigerator, 6-9 months if stored frozen.
• Cabbage: 1-2 weeks when stored in refrigerator, 10-12 months if stored frozen.
• Carrots and parsnips: 2-3 weeks when stored in refrigerator, 10-12 months if stored frozen.
• Cauliflower: 3-5 days when stored in refrigerator, 10-12 months if stored frozen.
• Celery: 1-2 weeks when stored in refrigerator, 10-12 months if stored frozen.
• Cereal (ready to eat): 6-12 months if pantry stored, 2-3 months if pantry stored after opening.
• Cheese: Hard cheese such as cheddar or Swiss, consume within 6 months when stored unopened in refrigerator, 3-4 weeks if refrigerated after opening, 6 months if stored frozen. Soft cheeses such as brie, 1-2 weeks when stored in refrigerator, 6 months if stored frozen. Shredded cheeses, 1 month when stored in refrigerator, 3-4 months if stored frozen. Discard affected sections if mold appears.
• Citrus fruits: 10 days if pantry stored, 10-21 days when stored in refrigerator.
• Coffee (ground): 3-5 months if pantry stored, 3-5 weeks if pantry stored after opening, 1-2 years if stored frozen.
• Corn on the cob: 1-2 days when stored in refrigerator, 8 months if stored frozen.
• Crackers: 8 months if pantry stored, 1 month if pantry stored after opening.
• Cucumbers: 4-6 days when stored in refrigerator.
• Fish (purchased fresh): 1-2 days when stored in refrigerator. Fatty fish such as salmon or tuna, consume within 2-3 months if frozen after purchase. Lean fish such as cod, flounder, haddock, halibut or sole, 6-10 months if frozen after purchase. Lean fish such as pollock, ocean perch, rockfish or sea trout, 4-8 months if frozen after purchase.
• Fish (purchased frozen, raw): 6 months if kept frozen.
• Fruits, dried: 6 months if pantry stored, 1 month if pantry stored after opening, 6 months if refrigerated after opening.
• Garlic: 1 month if pantry stored (unbroken bulbs), 3-14 days when stored in refrigerator (individual cloves), 1 month if stored frozen.
• Grapes: 1 day if pantry stored, 1 week when stored in refrigerator, 1 month if stored frozen (whole).
• Ice cream: 2-4 months if kept frozen.
• Jams, jellies and preserves: 6-18 months if pantry stored, 6-12 months if refrigerated after opening.
• Ketchup, cocktail or chili sauce: 12 months if pantry stored, 6 months if refrigerated after opening.
• Leftovers (with meat, fish, poultry or egg): 3-4 days when stored in refrigerator, 2-3 months if stored frozen.
• Leftovers (without meat, fish, poultry or egg, such as cooked vegetables, rice or potatoes): 3-4 days when stored in refrigerator, 1-2 months if stored frozen.
• Lettuce: Iceberg, romaine, 1-2 weeks when stored in refrigerator. Leaf, spinach, 3-7 days in refrigerator.
• Melons: Pantry store until ripe, then 2 weeks when stored in refrigerator, 2-4 days in refrigerator after cutting, 1 month if stored frozen (as balls).
• Milk: If milk does not have a "best by" date, consume within 1 week when stored in refrigerator. Use odor and appearance to judge.
• Mushrooms: 3-7 days when stored in refrigerator, 10-12 months if stored frozen.
• Mustard: 1-2 years if pantry stored, 12 months if refrigerated after opening.
• Nuts (jarred or canned): 12 months if pantry stored, 2-9 months if pantry stored after opening, 4-6 months if refrigerated after opening.
• Oatmeal (dry, uncooked): 12 months if pantry stored, 6-12 months if pantry stored after opening.
• ons (dry): 1 month if pantry stored, 2 months when stored in refrigerator, 10-12 months if stored frozen.
• Peaches, nectarines, plums and pears: Pantry store until ripe, then 1-2 days if pantry stored, 3-5 days when stored in refrigerator, 2 months if stored frozen.
• Peanut butter: 6-24 months if pantry stored, 2-3 months if pantry stored after opening.
• Peppers: 4-14 days when stored in refrigerator, 6-8 months if stored frozen.
• Pineapple: Pantry store until ripe, then 1-2 days if pantry stored, 5-7 days when stored in refrigerator, 10-12 months if stored frozen.
• Popcorn (dry kernels in jar): 2 years if pantry stored, 1 year if pantry stored after opening.
• Potato products (frozen, fries, hash browns, tots, etc.): 6-12 months if stored unthawed.
• Potatoes: 1-2 months if pantry stored, 10-12 months if stored frozen (cooked and mashed).
• Rice: Brown rice, 1 year if pantry stored, 1 year if pantry stored after opening. White or wild rice, 2 years if pantry stored, 1 year if pantry stored after opening.
• Shrimp and shellfish (frozen): 12-18 months if stored frozen.
• Soups, stews: 3-4 days when stored in refrigerator, 2-3 months if stored frozen.
• Squash: Summer squash and zucchini, 1-5 days if pantry stored, 4-5 days when stored in refrigerator, 10-12 months if stored frozen. Winter squash, 2-6 weeks if pantry stored, 1-3 months when stored in refrigerator, 10-12 months if stored frozen.
• Tea (bags): 18-36 months if pantry stored, 6-12 months if pantry stored after opening.
• Tomatoes: Pantry store until ripe, then 7 days, 2-7 days when stored in refrigerator (see main text), 2 months if stored frozen.
• Vegetables (frozen): 8 months if stored frozen.
• Yogurt: 1-2 weeks when stored in refrigerator.

How can you keep track of how long you’ve had something? Keep a marker near your fridge and pantry and scribble on packages when you put them away from the store.

If you find yourself with extra veggies that are approaching their optimal condition date, either fresh or frozen, consider making a quick soup (see recipe) or add to tomato sauce and serve over whole grain pasta.

And, always remember, if it looks or smells off, regardless of the dates on the package, throw it out.

adapted from: Think Before You Throw Out Healthy Food - Tufts University Health & Nutrition Letter Article