Supermarket Tour - Kids a Cookin

Eating Well But Cooking Less LESSON 2: THE SUPERMARKET TOUR, 

PART I–Grains, Fruits and Vegetables. 

Objectives: 

T Participants will name at least 3 “Quick Scratch” foods from grains, 

fruits and vegetables. 

T Participants will learn food safety skills when shopping for food. 

T Participants will learn how to make a quick fruit dessert. 

Supplies: 

T Lesson Handouts—Eating Well But Cooking Less Menus, Food 

Pyramid, Get on the Grain Train, Quick Scratch Staples for Today’s 

Busy Cook, food storage charts, shopping guides for fresh fruits 

and vegetables. 

T Whole grain display board (optional) 

T Pencils 

T Chalkboard, dry erase board or poster paper 

T Chalk or markers 

T Food labels of convenience foods from each food group 

T Recipe handout 

T Recipe Ingredients 

T Cooking Equipment 

Note: Review the staple list ahead of time and assemble food labels that 

show the various products available. 

Lesson Script: 

SAY: 

Welcome back to “Eating Well but 

Cooking Less.” Let’s review what we 

talked about the last time. What 

are some of the reasons that people 

are cooking less at home? 

DO: 

Write client comments on the 

chalkboard.

SAY: 

We also talked about setting goals 

for your family’s eating plan. What 

are some of your goals? 

DO: 

Write goals on the chalkboard. 

Today, we are going to begin “The 

Supermarket Tour” to learn about 

healthy foods that make meal 

preparation quick and easy. 

Often, we are tempted to pick up 

fast food or go out to eat when 

there is nothing to eat in the house. 

If we would spend a little bit of 

time planning and keeping food on 

hand, it will be very easy to prepare 

more meals and snacks at home. 

Here is a guide for a well-stocked 

pantry that follows the Food 

Pyramid–grains, fruits, vegetables, 

dairy, protein, and other foods. 

Today, we will talk about grains, 

fruits and vegetables. As we talk 

about each group of foods, mark 

what you would want to have on 

hand. 

Let’s start at the bottom of the 

Pyramid with the Grain Group. We 

should eat more “whole” grains. 

What is a whole grain? Whole 

grains contain the entire kernel–the 

bran, germ and endosperm. 

Hand out the Quick Scratch Staples 

for Today’s Busy Cook. 

As you go through each food group, 

pass around food labels. 

List examples on the chalk board.

SAY: 

Whole grains are less processed so 

they contain more natural nutrients. 

What are some examples of whole 

grain foods? Here is a handout Get 

on the Grain Train. It has some 

menu ideas for including more whole 

grains in your diet. 

DO: 

Hand out the Get on the Grain Train 

handout. 

Also, show sample board of whole 

grains if you have one. 

On our list, there are many types 

of grain foods–bagels, crackers, pita 

bread, etc. Here, we can add a lot 

of variety to our diet. Grains 

provide carbohydrates for energy 

as well as many B vitamins, iron and 

fiber. 

Some grains like brown and longgrain 

rice seem to take a long time 

to cook. We will show you how to 

plan them into your meals and cook 

them quickly in future lessons. 

Many mixes are also listed. Some 

box mixes are very economical as 

well as great time-savers. You will 

also learn how to make some mixes 

at our fourth lesson. 

When shopping for grains, check 

dates so that you are buying the 

freshest products. Also, check 

packages for tears or holes. Once 

home, date grains and store in airtight 

containers to keep out pests 

and moisture. 

Hand out food storage charts.

SAY: 

Next on our list are Fruits. Fruits 

provide vitamins A and C as well as 

fiber. Fruits come in many forms 

such as canned, frozen and fresh 

so we can enjoy them all year 

round. 

DO: 

Continue to show examples of fruit 

labels such as frozen fruit medleys 

for fruit cups or smoothies. 

Fruits are also sweet so use them 

for your dessert at a meal or for a 

snack. 

Here is a buying guide for selecting 

fresh fruits. When buying canned 

fruits, avoid dented, rusty or 

bulging cans. Many cans now have 

“use-by” dates. If not, date cans at 

home and use within one year. 

When buying frozen fruits, the 

fruit should be frozen individually. 

Avoid packages frozen in one block 

because the product has been 

thawed and refrozen. 

Vegetables also come in many forms. 

They provide vitamins A, C and 

fiber. As a bonus, many of 

them are low in calories. 

Follow the same food safety 

guidelines when buying vegetables 

whether fresh, canned or frozen. 

Here is a buying guide for fresh 

vegetables. 

Hand out fresh fruit buying guide. 

Continue to show examples of 

vegetable labels. 

Hand out buying guide for 

vegetables.

SAY: 

DO: 

Many of the products that we 

talked about today help streamline 

cooking such as the stir fry 

vegetable mixes, or fruit medleys. 

We will use many of these products 

in recipes in future classes. 

For our recipe today, we are going 

to prepare a pudding fruit cup from 

our snack recipes. I need two 

volunteers to cook. 

This recipe is also featured on our 

Kids a Cooking website. It’s a 

recipe that the kids can help make. 

It uses different types of canned 

fruit which are “quick-scratch” 

foods 

Hand out the Pudding Fruit Cup 

recipe. Read through the recipe, 

note equipment needed, etc. As the 

recipe is prepared, read through 

the tips that are provided. 

Any questions? Thank you for 

coming. At our next class, we will 

spend more time “at the grocery 

store.” 

Prepared by Lisa J. Martin, RD, LD, County Extension Agent-EFNEP, 1740 Sw 

Western, Topeka, KS 66604, (785) 232-0062, ljmartin@oznet.ksu.edu

Get on the 

Grain Train 

“Do I eat enough grains?” 

“How many WHOLE 

grains do 

I eat?” 

“What ARE grains, anyway?” 

Any food made from wheat, rice, oats, corn, 

or another cereal is a grain product. Bread, 

pasta, oatmeal, cornflakes, and grits are all 

grain products. Check the “Grains You Eat” 

section to see how many different grain 

products you eat. 

How many boxes did you check? You have 

many choices when it comes to eating grains. 

Vary your choices of grain products from day 

to day and get the number of servings that are 

right for you. See page 2 to find how many 

servings you need daily. 

Whole and refined grains— 

What are they? 

There are two main types of grain products: 

whole and refined. 

Whole grains contain the entire grain 

kernel—the bran, germ, and endosperm. (See 

the whole grain kernel graphic.) Examples 

include whole-wheat flour, bulgur, oatmeal, 

rye bread, whole cornmeal, and brown rice. 

Putting the 

Guidelines 

into Practice 

May 2002 

Center for 

Nutrition Policy 

and Promotion 

United States 

Department of 

Agriculture 

Home and Garden 

Bulletin No. 267-2 

Grains you eat 

Check each of the following foods that you typically eat. They are all grain products. 

Bagels 

Barley 

Bread 

Breakfast cereal 

Bulgur 

Cakes and cookies 

Cornbread 

Couscous 

Crackers 

English muffins 

Graham crackers 

Grits 

Muffins 

Noodles 

Oatmeal 

Pancakes and waffles 

Pita bread 

Popcorn 

Pretzels 

Rice 

Rolls and buns 

Spaghetti, macaroni, 

and other pasta 

Taco shells 

Tortillas 

Tortilla and corn chips 

Whole grain kernel 

Bran 

“Outer shell” protects seed 

Fiber, B vitamins, trace 

minerals 

Endosperm 

Provides energy 

Carbohydrates, protein 

Add your favorites 

Add your favorites 

Germ 

Nourishment for the seed 

Antioxidants, vitamin E, 

B vitamins

Get on the Grain Train Page 2 

Refined grains have been milled—the bran 

and germ are removed. This process also 

removes much of the B vitamins, iron, and 

dietary fiber. Some examples of refined grains 

are wheat flour, enriched bread, and white rice. 

Some refined grains are enriched.This means 

certain B vitamins (thiamin, riboflavin, niacin, 

folic acid) and iron are added back after 

processing. Fiber is not added back to most 

enriched grains. 

What’s so great about grains? 

Many people around the world use grains as a 

staple. In the United States, grains form the 

base of the Food Guide Pyramid and help 

form the foundation of a nutritious diet. 

Grains are great because: 

● 

● 

● 

● 

Especially for women 

Women who could become pregnant are 

advised to eat foods fortified with folic 

acid or take a folic acid supplement— 

in addition to consuming folate-rich 

foods—to reduce risk of some serious 

birth defects. Folic acid is added to 

enriched grains. A few whole-grain foods, 

such as ready-to-eat breakfast cereals, 

contain added folic acid as well. Read the 

ingredient list to find out if folic acid and 

other nutrients have been added. A health 

care provider can help you choose foods 

or a supplement to ensure that you get 

enough. 

They provide vitamins, minerals, complex 

carbohydrates (starch and dietary fiber), 

and other substances important for health. 

Whole grains, as part of a healthful eating 

pattern, may help protect you against many 

chronic diseases. 

Fiber-containing foods, such as whole 

grains (and many fruits and vegetables), 

promote proper bowel function. 

Fiber-containing foods also help provide a 

feeling of fullness with fewer calories. 

Grains differ in their nutrient content, 

so it’s important to choose a variety 

daily.While whole grains are good 

sources of fiber, refined grains are not. 

Fiber is best obtained from foods 

rather than from fiber supplements. 

This is because foods provide many 

different types of fiber and other 

protective substances. Use the 

Nutrition Facts label on food 

packages to help you choose grains 

that are good sources of fiber. 

How many servings of 

grains do you need each day? 

The Food Guide Pyramid recommends a 

range of servings (6-11) for the Grains group. 

The amount that is right for you depends on 

your calorie needs. Almost everyone should 

have at least 6 servings daily—several should 

be whole grains. People with high calorie 

needs, such as teen boys and active men, need 

11 servings daily. Box 1 shows how many you 

may need. 

Box 1. How many Pyramid servings do you need 

each day? 

Calorie Number of grain servings 

For level recommended 

Children ages 2 to 6, women, 1,600 6 

some older adults 

Older children, teen girls, 2,200 9 

active women, most men 

Teen boys, active men 2,800 11 

What counts as a serving? 

A serving is the standard amount used to 

help give advice about how much to eat. 

A portion is the amount you choose to eat. 

Portions and servings are not always the same. 

A portion could be more than or less than a 

Pyramid-size serving. For instance, a Pyramid 

serving of cooked pasta is 1 ⁄2 cup. A 1-cup portion 

of pasta equals 2 Pyramid servings. Box 2 

lists examples of what counts as 1 Pyramid 

serving of grains.


You might be surprised at the number of 

grain servings you eat each day—they add up 

quickly. For example, a sandwich made with 

2 slices of bread counts as 2 servings. The 

number of servings you eat at one time does 

not matter, as long as the total for the day adds 

up to the amount that is right for you. 

To see how easy it is to fit in the recommended 

number of grain servings, look at the 

sample below. It contains 9 Pyramid servings 

of grains. Remember, the number of servings 

that are right for you may be more or less 

depending on your calorie needs. Notice that 

three grains in the sample are in bold print. 

These are whole grains. 

Sample: Grains in 1 day’s meals 

Grains should fit into a 2,200-calorie meal plan. 

Whole grains are in bold print. 

Breakfast: 

1 cup whole-wheat flakes 1 

1 

⁄2 English muffin 1 

Lunch: 

1 turkey sandwich (with 2 slices 

whole-wheat bread) 2 

Afternoon snack: 

9 3-ring pretzels 1 

Dinner: 

1 cup white rice 2 

1 dinner roll 1 

Evening snack: 

3 cups popcorn, popped 1 

Total Pyramid grain servings 9 

How do you know if a grain 

product is a whole grain? 

Readtheingredientlistonthefoodlabel.For 

many whole-grain products, the words“whole” 

or “whole grain” will appear before the grain 

ingredient’sname.Thewholegrainshouldbe 

the firstingredientlisted.Wheatflour, enriched 

flour, and degerminated cornmeal are not 

wholegrains.Box3listssomeingredientsthat 

arewholegrains.Anothertipforfinding 

whole-grain products is to look for the wholegrain 

health claim—“Dietsrichinwholegrain 

foods and other plant foods and low in 

total fat, saturated fat, and cholesterol may help 

reducetheriskofheartdiseaseandcertain 

cancers”—on food product labels. Foods that 

bear the whole-grain health claim must: 

● 

● 

Box 2. What counts as 1 Food Guide Pyramid serving? 

Whole-grain choices 

1 slice whole-grain bread (such as 

whole-wheat bread) 

About 1 cup (1 ounce) ready-to-eat, 

whole-grain cereal (such as wheat flakes) 

1 

⁄2 cup cooked brown rice 

5-6 whole-grain crackers 

3 cups popped popcorn 

Contain 51 percent or more whole grains 

by weight 

Be low in fat. 

Enriched choices 

1 slice white bread 

1 small white roll 

1 

⁄2 cup cooked white rice or pasta 

9 3-ring pretzels 

1 4-inch pancake 

1 7-inch flour tortilla 

Box 3. To increase your intake of whole grains 

Choose foods that name one of the following ingredients first on the label’s 

ingredient list. These are all whole grains. 

brown rice oatmeal whole-grain corn whole wheat 

bulgur pearl barley whole oats wild rice 

graham flour popcorn whole rye 

Try these tips for ways to include a variety of whole grains. 

● Try a snack mix made from ready-to-eat, whole-grain cereals. 

● Choose a whole-grain (whole-wheat or oatmeal) muffin. 

● Use whole-grain bread or cracker crumbs in a meatloaf. 

● Try brown rice stuffing (cooked brown rice, onion, celery, and seasonings) in baked 

green peppers or tomatoes. 

● Choose cookies made with some whole-grain flour or oatmeal. 

● Try a whole-grain snack chip, such as baked tortilla chips. 

● For a change, try brown rice or whole-wheat pasta. 

● Use whole grains in mixed dishes, such as pearl barley in vegetable soup and 

bulgur in casseroles or salads.


Did you know? 

● Most grain products, including whole 

grains, are low in fat, unless fat is added in 

processing, in preparation, or at the table. 

For example, English muffins and bagels are 

low in fat, while cookies, pastries, and 

croissants tend to be rich in fat. 

● 

● 

● 

● 

Color is not an indication of whole grain. 

Bread can be brown because of molasses or 

other ingredients, not necessarily because it 

contains whole grains. 

Food products labeled with the words 

“multi-grain,”“stone-ground,”“100% 

wheat,”“cracked wheat,”“seven-grain,” or 

“bran” are usually not whole-grain 

products. 

Some processed foods such as rye or 

whole-wheat crackers and some ready-toeat 

cereals (e.g., whole-wheat flakes) are 

whole grains. 

You can tell how much fiber is in a food by 

checking the Percent Daily Value on the 

Nutrition Facts label. 

The Bottom Line 

● 

● 

● 

Build a healthy base by making a 

variety of grain products the 

foundation of your diet. 

Include several servings of 

whole-grain foods daily. 

Aim to get the amount of grains you 

need based on your calorie needs. 

Check Box 1 again to see how many 

servings are right for you. 

Dietary Guidelines for Americans 

The Dietary Guidelines offer sound advice that will help to promote 

your health and reduce your risk for chronic diseases such as 

heart disease, certain cancers, diabetes, stroke, and osteoporosis. 

The 10 Guidelines are grouped into the ABC’s of nutrition: 

A: Aim for fitness 

• Aim for a healthy weight. 

• Be physically active each day. 

B: Build a healthy base 

• Let the Pyramid guide your food 

choices. 

• Choose a variety of grains daily, 

especially whole grains. 

• Choose a variety of fruits and 

vegetables daily. 

• Keep food safe to eat. 

C: Choose sensibly 

• Choose a diet that is low in saturated 

fat and cholesterol and moderate in 

total fat. 

• Choose beverages and foods to 

moderate your intake of sugars. 

• Choose and prepare foods with 

less salt. 

• If you drink alcoholic beverages, 

do so in moderation. 

To order Dietary Guidelines publications, 

call 888-878-3256. Ask for the Dietary 

Guidelines for Americans (40-page 

bulletin, $4.75 per copy) or Using the 

Dietary Guidelines for Americans 

(5-panel brochure, $.50 per copy). 

You can also find out more about 

the Guidelines and download these 

publications by visiting USDA’s Center 

for Nutrition Policy and Promotion 

website at www.cnpp.usda.gov. 

The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, sex, religion, age, disability, 

political beliefs, sexual orientation, or marital or family status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for 

communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and TDD). 

To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 

20250-9410 or call 202-720-5964 (voice or TDD). USDA is an equal opportunity provider and employer.

NEW GENERATION STAPLES FOR TODAY’S BUSY COOKS 

GRAINS: 

Bagels-fresh and frozen 

Baking mixes 

Bread 

Bread crumbs 

Cereals 

hot 

cold 

Corn bread mixes 

Crackers 

Croutons 

Flour and corn tortillas 

Frozen bread dough 

Pasta including 

dry 

refrigerated 

frozen 

Pita bread 

Pizza crust mix 

Prepared pie shells 

Rice, couscous, bulgur-instant 

Stuffing mix 

FRUITS: 

Canned 

Dried 

Fresh including 

packaged fruits 

fruit salads 

salad bar items 

Frozen 

single fruits 

fruit medleys 

100% juices 

VEGETABLES: 

Canned 

Plain 

seasoned 

Canned tomato products 

paste 

salsa 

sauce 

pizza 

spaghetti 

seasoned products 

soup 

tomatoes 

Fresh 

packaged, ready-to-eat or 

ready-to-cook 

salads 

salad bar items 

Frozen 

casserole/soup/stew mixes 

chopped green peppers 

chopped onions 

single vegetables 

stir fry cuts 

MILK, YOGURT, CHEESE: 

Cheese 

blocks 

cubes 

grated including Mexican, 

pizza blends 

string 

Evaporated milk 

Fluid milk 

Frozen yogurt and ice milk 

Nonfat dry milk 

Nonfat sour cream 

Yogurt

MEATS, POULTRY, FISH, EGGS, 

BEANS AND NUTS: 

Canned beans 

Canned chicken and tuna 

Chickenboneless, 

skinless pieces 

pre-cooked 

pre-cut 

Deli meats-low fat 

Eggs 

Fish 

fresh 

frozen 

precooked 

Lean meats 

fresh 

frozen 

precooked 

precut 

Nuts 

Peanut butter 

OTHERS: 

Bouillon cubes or granules 

Canned soups 

Chocolate chips 

Dried soup mixes 

Flour 

Garlic 

Gelatin 

Gravy mix 

Honey 

Hot pepper sauce 

Instant pudding mix 

Jelly 

Ketchup and mustard 

Marshmallows 

Ready-made sauces 

Salad dressings 

Soy sauce 

Syrup 

Taco and chile seasoning mixes 

Vegetable oil 

Vinegar 

Worcestershire sauce 

KSU, County Extension Councils, 

Extension Districts, and U.S. Department 

of Agriculture Cooperating. K-State 

Research and Extension is an equal 

opportunity provider and employer.

CUPBOARD 

Approximate Storage Times 

PRODUCT AT 70˚F COMMENTS 

STAPLES 

Baking powder 18 months or expiration Keep dry and covered. 

date on can 

Baking soda 2 years Keep dry and covered. 

Bouillon cubes or granules 2 years Keep dry and covered. 

Bread brumbs, dried 6 months Keep dry and covered. 

Cereals: 

Ready-to-eat, unopened 6-8 months Refold package liner tightly 

Ready-to-eat, opened 2-3 months after opening. 

Hot cereal, dry 

6 months 

Chocolate: 

Semi-sweet 18 months Keep cool. 

Unsweetened 18 months Keep cool. 

Chocolate syrup: 

Unopened 

2 years 

Opened 6 months Cover tightly. Refrigerate after opening. 

Cocoa mixes 8 months Cover tightly. 

Coffee: 

cans, unopened 2 years Refrigerate after opening; keep 

cans, opened 2 weeks tightly closed. Use dry measuring 

instant, unopened 1-2 years spoon. Freeze to extend shelf life. 

instant, opened 

2 months 

Coffee whiteners: 

unopened, dry 9 months Keep tightly covered. 

opened, dry 6 months Keep tightly covered. 

Cornmeal 4-6 months Keep tightly covered. Freeze for indefinite storage. 

Cornstarch 18 months Keep tightly covered. 

Flour: 

Freeze for indefinite storage. 

white 

whole wheat 

6-8 months 

6-8 months 

Keep in airtight container. 

Keep refrigerated. Store in airtight container. 

Gelatin: 

all types 18 months Keep in original container. 

Grits 4-6 months Store in airtight container. 

Honey 12 months Cover tightly. If it crystalizes, warm 

open jar in a pan of hot water. 

Jellies, jams 12 months Cover tightly. Refrigerate after opening. 

Molasses: 

unopened 

12 months 

opened 6 months Keep tightly covered to extend storage life. 

Marshmallow cream, 

unopened 3-4 months Cover tightly. Refrigerate after opening 

to extend storage life. 

Marshmallows 2-3 months Keep in airtight container. 

Mayonnaise, 

unopened Several months Refrigerate after opening. Check package date. 

Kansas State University Agricultural Experiment Station and Cooperative Extension Service


Milk: 

condensed or evaporated 

unopened 12 months Invert cans every 2 months. 

nonfat dry, unopened 3-6 months 

Pasta: 

spaghetti, macaroni, etc. 1-2 years Once opened, store in airtight container. 

egg noodles 

6 months 

Pectin, 

liquid or dry 

1 year or expiration date 

Rice: 

brown 

6 months 

white 1-2 years Keep tightly covered. 

flavored or herb 

6 months 

Salad dressings: 

bottled, unopened 10-12 months Refrigerate after opening. 

made from mix 2 weeks Refrigerate prepared dressing. 

Vegetable oils: 

unopened 

Several months 

opened 1-3 months Refrigeration not needed. Store in cool, dark 

place in tightly closed container. 

Shortening 8 months Refrigeration not needed. Store in cool, dark 

place in tightly closed container. 

Sugar: 

brown 4 months Put in airtight container. 

confectioners 18 months Put in airtight container. 

granulated 2 years Cover tightly. 

Syrups 12 months Refrigerate to extend storage life. 

Tea: 

bags 18 months Put in airtight container. 

instant 3 years Cover tightly. 

loose 2 years Put in airtight container. 

Vinegar: 

unopened 

2 years 

opened 12 months Keep tightly covered. Slightly cloudy 

appearance doesn’t affect quality. 

MIXES AND PACKAGED FOODS 

Biscuit, brownie, 

muffin mix 9 months Keep cool and dry. 

Cakes: 

purchased 1-2 days Refrigerate if whipped cream or custard fllling. 

mixes 9 months Keep cool and dry. 

—angel food 

12 months 

Casserole mix: 

complete or add meat 9-12 months Keep cool and dry. After preparation, 

store refrigerated or frozen. 

Cookies: 

homemade 2-3 weeks Put in airtight container. 

packaged 2 months Keep tightly closed. 

Crackers 3 months Keep tightly closed. 

Frosting: 

canned 3 months Store leftovers in refrigerator. 

mix 

8 months 

Hot roll mix 18 months If opened, put in airtight container. 

Pancake mix 6-9 months Put in airtight container. 

Piecrust mix 8 months Keep cool and dry.


Potatoes, 

instant mix 6-12 months Keep in airtight package. 

Pudding mixes 12 months Keep cool and dry. 

Rice mixes 6 months Keep cool and dry. 

Sauce and gravy mixes 6-12 months Keep cool and dry. 

Soup mixes 12 months Keep cool and dry. 

Toaster pastries 2-3 months Keep in airtight package. 

CANNED AND DRIED FOODS 

Canned fruit juices 9 months Keep cool. 

Canned foods, 

unopened 12 months or longer Keep cool. 

Fruits, 

dried 6 months Keep cool in airtight container. 

Refrigerate if possible. 

Vegetables: 

dried 1 year Keep cool in airtight container. 

dehydrated flakes 6 months Refrigerate if possible. 

SPICES, HERBS, CONDIMENTS, EXTRACTS 

Catsup, chili sauce: 

unopened 

12 months 

opened 1 month Refrigerate for longer storage. 

Mustard, prepared yellow: 

unopened 

2 years 

opened 6-8 months May be refrigerated. Stir before using. 

Spices and herbs: 

whole spices 1-2 years Store in airtight containers in dry places away 

ground spices 6 months from sunlight and heat. Check aroma; if faded, 

herbs 6 months replace. Whole cloves, nutmeg, and cinnamon sticks 

herb, spice blends 6 months maintain quality beyond 2 years. Can be stored in 

freezer to extend shelf life. 

Vanilla: 

unopened 

2 years 

opened 12 months Keep tightly closed. Volatile oils escape. 

Other extracts, 

opened 12 months Keep tightly closed. Volatile oils escape. 

OTHER GOODS 

Cheese, parmesan, grated 10 months Refrigerate after opening; keep tightly covered. 

Coconut: 

shredded, canned or 

packaged, unopened 12 months Refrigerate after opening. 

Meat substitutes 

(imitation bacon, etc.) 4 months Keep tightly covered; refrigerate for longer storage. 

Powdered breakfast mixes, 

liquid breakfast formulas 6 months Stored in covered containers or original packages. 

Nuts: 

in shell, unopened 

4 months 

vacuum can, unopened 3 months Refrigerate after opening; freeze for longer storage. 

package or can, opened 2 weeks Unsalted and blanched keep longer than salted. 

Peanut butter: 

unopened 6-9 months Refrigeration not needed. 

opened 2-3 months Keeps longer if refrigerated. Use 

at room temperature.


Peas, beans, 

dried 12 months Store in airtight container. 

Popcorn 2 years Store in airtight container. 

Vegetables, fresh: 

onions 2 weeks Keep dry and away from sun. 

potatoes: 

—white 2-4 weeks For longer storage, keep below 50°F 

—sweet 

Whipped topping, 

1-2 weeks Don’t refrigerate sweet potatoes. 

dry 12 months Keep cool and dry. 

Yeast, 

dry Expiration date on package Freeze to extend shelf life. 

Adapted from materials prepared by USDA and by the University of Missouri Extension Service. 

Karen 

Karen P. Pennner 

Karen Pesaresi Penner, Ph.D. 

Professor and Specialist 

Food Science 

Brand names appearing in this publication are for product identification purposes only. No endorsement is intended, 

nor is criticism implied of similar products not mentioned. 

Publications from Kansas State University are available on the World Wide Web at: http://www.oznet.ksu.edu 

Contents of this publication may be freely reproduced for educational purposes. All other rights reserved. In each case, credit 

Karen Pesaresi Penner, Ph.D., “Cupboard Approximate Storage Times,” Kansas State University, March 1990. 

Kansas State University Agricultural Experiment Station and Cooperative Extension Service 

L-806 MARCH 1990 

It is the policy of Kansas State University Agricultural Experiment Station and Cooperative Extension Service that all persons shall have equal opportunity 

and access to its educational programs, services, activities, and materials without regard to race, color, religion, national origin, sex, age or disability. Kansas 

State University is an equal opportunity organization. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. 

Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, Marc A. Johnson, Director. 

File code: Food and Nutrition – 4 

NP

BREADS, PASTRIES, CAKES 

Unbaked rolls and bread 

Partially baked cinnamon rolls 

Baked quick breads 

Baked muffins 

Baked breads (no 

preservatives) 

Waffles 

Unbaked fruit pies 

Baked fruit pies 

Pumpkin or chiffon pies 

Baked cookies 

Cookie dough 

Frosted baked cakes 

Unfrosted baked cakes 

Angel cakes 

Fruit cakes 

2-3 weeks 

2-3 weeks 

1-2 days 

2-3 days 

2-3 days 

N.R. 

1 month 

2 months 

2 months 

6-12 months 

2-3 months 

1 month 

2-4 months 

6-8 months 

1-2 months 

6-12 months 

3 months 

1 month 

2-4 months 

6-12 months 

6-12 months 

Longer storage inactivates yeast, weakens 

gluten. 

Store in refrigerator to inhibit mold growth. 

Store 2-3 weeks, airtight container in cupboard. 

DAIRY 

Butter 

Buttermilk 

Cheese: 

cottage, ricotta 

cream cheese 

3 months 

1-2 weeks 

5-7 days 

2 weeks 

Natural, aged cheeses 

(cheddar, swiss, brick, 

gouda, mozzarella, etc.) 

large pieces, packaged or 

wax-coated 

2-3 months 

slices or opened packages 2-3 weeks 

parmesan, romano (grated) 12 months 

Pasteurized process cheese 3-4 weeks 

Coffee whitener (liquid) 3 weeks 

Cream, light or half & half 

(UHT processed–unopened) 4 weeks 

(UHT processed–opened) 1 week 

Cream, heavy or whipping 1 week 

Dip, sour-cream: 

commercial 

homemade 

2 weeks 

3-4 days 

12 months 

N.R. 

1 month 

1 month 

6-8 months 

6-8 months 

See package 

3-4 weeks 

N.R, 

N.R. 

N.R. 

Freeze in original carton, overwrap with plastic 

freezer bag. 

Check date on carton. Will keep several days 

after date. 

Freezing changes texture of soft cheeses. 

Becomes crumbly when frozen; can be used in 

cooking when creaminess is not important. 

Natural and processed cheeses can be frozen. 

Defrost in refrigerator; cheese will be less likely 

to crumble. Use soon after thawing. 

Whipping cream will not whip after thawing. 

Whipped cream may be frozen and stored for 

1 to 2 weeks. 

N.R. = Not recommended. 

Not necessary to refrigerate unless product cannot be used within 4–5 days or time recommended on package. 

Cooperative Extension Service ■ Kansas State University ■ Manhattan

Margarine 

Milk: 

evaporated, opened, 

fluid whole or low-fat 

reconstituted nonfat dry 

sweetened. condensed, 

opened 

Sour cream 

Whipped topping: 

in aerosol can 

prepared from mix 

frozen carton (after 

thawing) 

Yogurt 

3 months 

3-5 days 

1 week 

1 week 

3-5 days 

2-3 weeks 

3 weeks 

3 days 

2 weeks 

1 month 

12 months Leave in original foil and carton, overwrap in 

plastic bag for freezer storage. 

N.R. 

N.R. 

N.R. 

N.R. 

N.R. 

N.R. 

N.R. 

N.R. 

N.R. 

Sour cream will separate if frozen. 

Yogurt will separate if frozen. 

EGGS AND PRODUCTS CONTAINING EGGS 

Eggs, in shell, fresh 2-5 weeks N.R. 

Eggs, fresh yolks or whites 4 days 12 months To freeze, break eggs out of shell and stir until 

yolk is well blended with white (or with other 

yolks). Adding small amount of salt, sugar or 

corn syrup will improve keeping quality. 

Eggs, in shell, hard-cooked 2 weeks N.R. Decorated Easter eggs: If you intend to eat them, 

keep refrigerated. If eggs are at room temperature 

for more than 2 hours, do not eat them. 

Egg-containing products: 

custards, custard sauces, 1-2 days N.R. 

puddings, custard-filled 

pastries or cakes 

Canned puddings, opened 1-2 days N.R. 

FRUITS 

Apples 

Avocados 

Berries 

Canned fruits, opened 

Citrus fruits 

Juices, canned and bottled 

frozen concentrate 

Melons 

MEATS, FRESH 

Roasts: 

beef 

veal or pork 

lamb 

Steaks, beef 

Chops: 

pork 

lamb, veal 

Ground beef, stew meat, 

ground pork 

1-3 weeks 8-12 months Freeze all fruits in moisture- and vapor-proof 

containers. Follow recommended procedures 

3-5 days N.R. in Extension publications 

1-2 days 8-12 months 

3-5 days 1-2 months Texture will be softer after freezing. Refrigerate 

in glass or plastic to avoid metallic taste. 

3 weeks 4-6 months Wrap cut surfaces to prevent loss of Vitamin C. 

1 week 12 months Transfer canned juice to glass or plastic 

container after opening. 

1 week 8-12 months Wrap cut surfaces to prevent loss of Vitamin C 

and spread of odors. 

3-5 days 6-12 months Meats may be left in the supermarket 

3-5 days 4-8 months packaging for refrigerator storage or 

3-5 days 6-9 months for very brief freezer storage. 

3-5 days 6-12 months For frozen storage beyond 2 weeks, rewrap in 

moisture- and vapor-proof wrap or freezer bags. 




N.R. = Not Recommended

Sausage, pork 1-2 days 1-2 months 

Bratwurst, fresh 2-3 days 2-3 months, 

Bratwurst, precooked 5-7 days 2-3 months 

Variety meats (tongue, liver, 1-2 days 3-4 months 

brains, heart, kidneys) 

MEATS, COOKED 

Canned meat, opened 2-3 days N.R. 

Cooked meat and meat dishes 3-4 days 2-3 months 

Gravy and meat broth 1-2 days 2-3 months 

MEATS, PROCESSED AND CURED 

Bacon 7 days 1 month 

Frankfurters 7 days ◆ 1-2 months 

Ham, whole 7 days 1-2 months 

half 3-5 days 1-2 months 

canned (unopened) 8-12 months N.R. 

Luncheon meats 3-5 days ◆ 1-2 months 

Sausage, smoked 7 days 1-2 months 

Dry and semi-dry sausage 14-21 days 1-2 months 

Quickly refrigerate all cooked meats and 

leftovers, use as soon as possible. Cut large 

roasts into halves to cool in the refrigerator. 

Fats tend to separate in homemade gravies, stews 

and sauces, but usually recombine when heated. 

Cool leftover gravy and broth quickly, in shallow 

containers, in the refrigerator. 

Keep packaged meats in original package. For 

best quality, use within 1 week of “sell by” date. 

Frozen, cured meats lose quality rapidly; use as 

soon as possible. 

Small pieces of canned ham (opened) maybe 

frozen for 4 to 6 weeks. 

POULTRY, FRESH 

Chicken and turkey (whole) 1-2 days 12 months 

Chicken (pieces) 1-2 days 9 months 

Turkey (pieces) 1-2 days 6 months 

Duck and goose (whole) 1-2 days 6 months 

Giblets 1-2 days 3-4 months 

COOKED POULTRY 

Canned poultry, opened 1 day N.R. Quick-cool meat and broth separately in shallow 

Cooked poultry dishes 3-4 days 4-6 months containers. Add ice cubes to concentrated broth 

Pieces (covered with broth) 1-2 days 6 months to speed cooling and to aid fat removal. 

Pieces (not in broth) 3-4 days 1 month 

Fried chicken 3-4 days 4 months 

WILD GAME 

Venison 3-5 days 6-12 months 

Rabbit, squirrel 1-2 days 12 months 

Wild duck, pheasant, goose 

(whole) 1-2 days 6 months 

SEAFOOD 

Canned fish, seafood, opened 1 day N.R. 

Clams, oysters (shucked) and 7-9 days 3-4 months Store in coldest part of the refrigerator. 

scallops 

Do not use if liquid is frothy. 

Crab 7 days 2 months 

Shrimp 3-5 days 6-12 months 

Lobster (shelled or not) 3-7 days 6-12 months 

◆ Storage time after vacuum-sealed package is opened. Unopened package maybe kept 2 weeks or according to 

date on package.

Freshwater fish, cleaned 3-5 days 6-9 months 

Fillets: 

cod, flounder, 3-5 days 4-6 months 

haddock, pollack, 

mullet, ocean perch, sea 3-5 days 3 months 

perch, sea trout, striped 

bass 

Salmon steaks 3-5 days 2 months 

Cooked fish 5-7 days N.R. 

VEGETABLES 

Asparagus 

Beans, green or wax 

Beets, carrots, broccoli 

Cabbage, celery 

Cauliflower 

Corn, in husks 

without husks 

Cucumbers 

Lettuce, other salad greens 

Mushrooms 

Okra 

Onions, green 

Peas, lima beans, unshelled 

Peppers 

Radishes 

Tomatoes, ripe 

2-3 days 

1 week 

3-5 days 

1-2 weeks 

1 week 

1 day 

1 week 

1 week 

1-2 days 

3-5 days 

3-5 days 

3-5 days 

1 week 

2 weeks 

5-6 days 

8-12 months 

8-12 months 

8-12 months 

N.R. 

8-12 months 

8-12 months 

N.R. 

N.R. 

8-12 months 

8-12 months 

N.R. 

8-12 months 

8-12 months 

N.R. 

8-12 months 

Freeze vegetables in moisture- and vapor-proof 

materials. Refer to Extension publications. 

Store in bag or lettuce keeper. 

Do not wash before refrigerator storage. 

Store unshelled in refrigerator until used. 

Follow recommended procedures. Use as 

canned tomatoes. 

MISCELLANEOUS 

Baby food 

Soups, stews 

Sandwiches 

Casseroles 

Ground spices 

Candies 

Salad dressings, opened 

2-3 days N.R. Store covered. Do not feed baby from jar. Reheat 

only enough for one feeding. Freeze homemade 

baby food in ice cube trays, covered, 2-4 weeks. 


2-3 days 1 month 

1-2 days 1 month 

6 months* 6-12 months Can be stored in cupboard. 

Not necessary 3-6 months Chocolates may discolor. 

Several months N.R. 

N.R. = Not Recommended. 

*Refrigeration is not necessary, but will 

help keep flavor fresher. 

Adapted from publications prepared by USDA and by the University of Wisconsin Extension Service. 

Karen Pesaresi Penner 

Professor and Specialist, Food Science 

Cooperative Extension Service, Kansas State University, Manhattan 

L-805 March 1990 

Issued in furtherance of Cooperative Extension Work, acts of May 8 and June 30, 1914, as amended. Kansas State University, County 

Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, Richard D. Wootton, Associate 

Director. All educational programs and materials available without discrimination on the basis of race, color, national origin, sex, age, 

or disability. 

File Code: Food and Nutrition—4 

JR 3-95—5M; 3-90—7M

Handle Fruits and Vegetables Safely 

• Buy fruits and vegetables that look and smell fresh. 

• Buy only the amount you can eat within a few days. 

• Handle fruits and vegetables gently to avoid bruising. 

• Ripen at room temperature and then refrigerate. 

• Use clean hands, clean utensils and a clean cutting board. 

• Rinse all whole produce under clear running water just before using, even if you don’t eat the skin 

or rind. 

• Store all cut fruits and vegetables in covered containers in the refrigerator. 

• Toss cut produce that has been out of the refrigerator for more than 4 hours. 

Frozen, Fresh or Canned — Which is Best for Your Health? 

The answer is any and ALL. Canned vegetables are just as nutritional as fresh. Canned 

produce is processed immediately after harvest when the nutrient content is at its peak. 

So, whichever you prefer depending on taste and cost, all are nutritious. Just be sure to 

eat your 5-A-Day!

Eat at least 5 servings of fruits and vegetables daily for good health! 

What is a serving? 

Banana Split 

• one medium fruit, such as an apple, banana or orange 

• 1/2 cup cut-up fruit, such as a fruit salad 

• 1/4 cup dried fruit, such as raisins, prunes or dates 

• 3/4 cup fruit or vegetable juice, such as tomato or grapefruit 

• 1/2 cup raw or cooked vegetables, such as broccoli, cauliflower or zucchini 

• 1 cup raw, leafy vegetables, such as romaine or green leaf lettuce 

Cut a banana lengthwise and place in a dish. Fill with 1 or 2 scoops of nonfat vanilla frozen yogurt 

and top with strawberries and canned crushed pineapple. 

Fruit Kabobs 

Thread strawberries, thick banana slices and fresh or canned pineapple onto a toothpick or bamboo 

skewer. 

Produced by the Family Nutrition Program within Family and Consumer Sciences, Cooperative Extension Service, Kansas State University, Manhattan, 

Kansas. This is an equal opportunity program. All educational programs and materials available without discrimination on the basis of race, color, 

national origin, age, sex, handicap, political beliefs or religion. If you believe you have been discriminated against, write immediately to the Secretary 

of Agriculture, Washington, DC 20250.

Buying, 

Using 

and Storing 

Fruits 

Fruit 

One 

serving is: 

Servings 

per pound 

apples 1 4 

apricots * 

2 (4 dried 

halves) 

Best time to buy 

year round, peak 

August-December 

4 May-August 

avocado 1/4 of whole 4 


June-November 

Store fresh fruits 

carefully to preserve 

flavor, vitamins and 

minerals. Store most 

fruits in the refrigerator 

after they are ripe. 

Store bananas at room 

temperature so they 

do not turn brown. 

Store whole watermelon 

in a cool (55-70 º F) 

place. Store canned 

and dried fruit in a 

cool, dry place. 

bananas 1 small 4 year round 

blueberries 

cantaloupe * ¹ 

cherries, sweet 

and tart 

1/2 cup 

1/2 cup or 

1/4 melon 

4 (fresh) 

5 (frozen) 

May-September 

4 June-August 

10 large 4 May-August 

cranberries 1/2 cup 4 September-December 

grapefruit ¹ 1/2 4 

grapes 

1/2 cup 

(about 15) 

5 


January-June 


May-January 

honeydew 

melon ¹ 

1/2 cup 4 June-October 

kiwifruit ¹ 1 4 

lemons, limes ¹ 1 4 


November-May 


May-October 

* fruits high in Vitamin A 

¹ fruits high in Vitamin C

Buying, 

Using 

and Storing 

Fruits 

Fruit 

mango * 

oranges, 

tangerines ¹ 

One 

serving is: 

1 medium 

or 1/2 cup 

Servings 

per pound 

1 4 

Best time to buy 

4 April-September 


April-September 

papaya * 

1/2 cup or 

1/3 whole 

4 year round 

peaches, nectarines * 1 4 July-August 

pears 1 3-5 August-October 

persimmon 1 3 September-December 

pineapple 

1/2 cup, 

cubed 

3 


March-June 

plums 2 4 May-October 

raspberries, 

blackberries 

1/2 cup 4 June-October 

rhubarb 1/2 cup 4 April-June 

strawberries ¹ 

1/2 cup, 

sliced 

5 March-July 

watermelon* 1/2 cup 4 May-August 

* fruits high in Vitamin A 

¹ fruits high in Vitamin C 

THE UNIVERSITY OF GEORGIA AND FT. VALLEY STATE UNIVERSITY, THE U.S. DEPARTMENT OF AGRICULTURE 

AND COUNTIES OF THE STATE COOPERATING. The Cooperative Extension Service offers educational programs, 

assistance and materials to all people without regard to race, color, national origin, age, sex or disability. 

AN EQUAL OPPORTUNITY EMPLOYER/AFFIRMATIVE ACTION ORGANIZATION. 

Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, The University of Georgia College of Agricultural and Environmental Sciences and the U.S. Department of 

Agriculture cooperating. Gale A. Buchanan, Dean and Director 

Released by Gail M. Hanula, MS, RD, LD, Family Nutrition Program Specialist 

November 2002 

Publication Number: FDNS-NE 902

Buying, Using and Storing Vegetables 

Vegetable 

One 

serving 

Servings 

per pound 

Best time 

to buy 

Cooking 

asparagus ¹ 

1/2 cup, 

chopped 

4-5 

February-July 

steam or boil 

3-5 minutes 

beans, green or wax 

1/2 cup, 

cut-up 

4-5 

May-September 

steam or boil 

4-7 minutes 

beans, lima 

1/2 cup 

4 

July-October 

boil 10-15 

minutes 

beets 

1/2 cup, 

slices 

4 

year round, 

peak October-May 

boil whole beets 

40 minutes, or bake 

1 1/2 - 2 hours 

broccoli *¹ 

1/2 cup 

4 

year round, 

peak October-May 

steam or boil 3-7 

minutes, chopped, 

or 5-10 minutes, spears 

Brussels sprouts ¹ 

5-6 sprouts 

4 

September-March 

boil 7-10 minutes 

cabbage ¹ 

1/2 cup, 

cooked 

4-6 


September-March 

steam or boil 5-7 minutes, 

shredded, or 10-15 

minutes, quarters 

carrots * 

1/2 cup 

6 

year round 


cauliflower ¹ 

1/2 cup 

4 


October-January 

boil 5-8 minutes, chopped 

or 15-20 minutes whole 

celery 

1/2 cup 

6 

year round 

boil 10-15 minutes, or 

sauté 2-3 minutes 

corn 

1/2 cup 

6 

May-September 


cucumbers 

1/2 cup, 

sliced 

4 


May-July 

usually served raw 

eggplant 

1/2 cup 

6 

year round, 

peak July-October 

sauté 6-8 minutes, 

bake 30-40 minutes 

greens (beet, chard, 

collard, turnip) *¹ 

1/2 cup 

3-4 

year round 


minutes, if young leaves, 

older leaves may need to 

boil up to 1 hour 

* – Vegetable high in Vitamin A 

¹ – Vegetable high in Vitamin C

Buying, Using 

and Storing Vegetables 

Store fresh vegetables carefully to preserve flavor, vitamins and 

minerals. Store most fresh vegetables in the refrigerator. 

Store potatoes, dry onions, winter squash and canned 

vegetables in a dark, cool, dry place. 

Vegetable 

One serving 

is: 

Servings 

per pound 

Best time 

to buy 

Cooking 

mushrooms 

1/2 cup 

4 

year round 


okra 

1/2 cup 

4 

year round, 

peak June-August 


onions 

1/2 cup 

4 

year round 

sauté 10 minutes, chopped 

boil, 30 minutes, whole 

parsnips 

1/2 cup 

4 

August-May 


minutes, cut-up 

peas 

1/2 cup 

(shelled) 

1 pound 

in pod, 

2 servings 

April-July 


small, new or 4-10 

minutes, large, mature 

peppers 

(sweet or hot) ¹ 

1/2 cup 

8 

year round, 

peak July-October 


potatoes 

1/2 cup 

3 

year round 

boil 15-20 minutes, 

cut-up or 20-25 minutes, 

whole, bake 45-60 minutes 

salad greens (lettuce, 

endive, watercress) 

1 cup 

8 

year round 

usually served raw 

spinach *¹ 

1/2 cup 

6 

year round 

steam or boil 5-10 minutes 

sprouts 

(alfalfa, soy bean) 

1/2 cup 

4 

year round 

stir-fry 2-3 minutes 

summer squash 

(zucchini, yellow 

crookneck, chayote, 

patty pan) 

1/2 cup 

3 

July-September 


cut-up 



sweet potatoes * 

1/2 cup 

3 


September-January 



tomatoes * 

1/2 cup 

3-4 

year round, 

peak June-September 

stew 10 minutes 

broil 5 minutes 

turnips, rutabagas 

1/2 cup 

4 


September-February 

boil 7-10 minutes, 

sliced or 20-35 minutes, 

whole 

winter squash (acorn, 

hubbard) and 

pumpkin * 

1/2 cup 

2 

August-January 

stew 10-15 minutes 

bake 40-45 minutes, halves 

* – Vegetable high in Vitamin A ¹ – Vegetable high in Vitamin C 

THE UNIVERSITY OF GEORGIA AND FT. VALLEY STATE UNIVERSITY, THE U.S. DEPARTMENT OF AGRICULTURE 

AND COUNTIES OF THE STATE COOPERATING. The Cooperative Extension Service offers educational programs, 

assistance and materials to all people without regard to race, color, national origin, age, sex or disability. 

AN EQUAL OPPORTUNITY EMPLOYER/AFFIRMATIVE ACTION ORGANIZATION. 

Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, The University of Georgia College of Agricultural and Environmental Sciences and the U.S. Department of 

Agriculture cooperating. Gale A. Buchanan, Dean and Director 

Released by Gail M. Hanula, MS, RD, LD, Family Nutrition Program Specialist 

November 2002 

Publication Number: FDNS-NE 802

Supermarket Tour - Kids a Cookin

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