If we want a chance to defeat the fast-spreading coronavirus, we must stay home and keep our distance from others. This means that we have to self-quarantine not only for our well-being but for the sake of our peers.
People are panic buying essential, and not so essential stuff, but they’re doing it wrong. First of all, you don’t need to buy more food than you need for a few weeks, and second, you can still purchase healthy food and maintain a proper diet.
Here are 21 healthy foods to add to your coronavirus grocery list.
#21 – Frozen fruit and veggies
Since you’re not going out much, chances are you’ll have all three daily meals at home. This is a fine opportunity to hone your cooking skills. Frozen veggies and unsweetened fruit are versatile and great to have in situations like this. Make stews or stir-fries with your greens and all-natural smoothies with your fruit.
#20 – Dried beans and lentils
Canned beans are a safe option, but dried beans and lentils, or any legume for that matter, keep for months and even years, and you just have to boil them for an hour or so to make a hearty meal. Dried legumes have no additives, preservatives or sodium; the canned versions do.
#19 – Canned tuna
Canned tuna is an exceptional source for high-quality, lean protein that will help you stay strong and active. Tuna’s ability to make fresh dishes like tuna salads, midnight snacks like tuna sandwiches, or complete dinners like stewed tuna or tuna casserole, makes this convenient fish a must-have.
#18 – Nut butters
Plant-based protein, unsaturated fats and reasonable amounts of energy make all-natural, unsweetened, unsalted nut butters the best food to have to maintain a balanced diet, mainly when you have limited options. Spread it on your pancakes or make yourself a mean nut butter and jelly sandwich.
#17 – Dried pasta
Pasta, especially whole grain dried pasta, will feed your people for days, and no one will complain. Pasta is a suitable starch source with almost infinite shelf life. It’s easy to store, light, and easy to cook. Add whole grain pasta to your grocery list, in all shapes and sizes; you won’t regret it.
#16 – Canned or preserved tomato sauces
Since you’ll stock heavily on pasta, it’s a good idea to have an assorted variety of preserved or canned sauces. Look for organic sauces low on sodium and artificial flavors. Pesto, Neapolitan or spicy arrabbiata, a proper bowl of saucy pasta will make you forget you’re in quarantine.
#15 – Granola
A good source of fiber, vitamins, nutty proteins, minerals and natural sweeteners, granola is the perfect breakfast or late supper for you and your tribe. All-natural, unsweetened is better, and you won’t have to worry about expiration dates, granola lasts for weeks as long as you store it in a dry, dark place.
#14 – Dried fruit
Dried fruits are fabulous energy sources and have long shelf lives. They’re filled with vitamins and minerals, too, and are great mid-day snacks. These wrinkled sweets from nature have sufficient amounts of antioxidants too. Make certain you don’t get candied dried fruit; they have too much sugar that cancels all the fruit’s health benefits.
#13 – Chocolate
Dark chocolate with over 70% cacao is an excellent source for antioxidants and energy without being overly sweet. Premium chocolate is also a nice treat to remind you that it’s not all bad, and it’s better than most sweets. Splurge a bit on this one and get the good stuff.
#12 – Milk
Shelf-stable cartons of pasteurized milk or powdered milk are good protein, calcium and fat sources you can use for cooking, baking treats, granola, or to make cocoa. Milk is one of the most nutritious foods out there. In an end-of-the-world scenario, you could survive on milk alone.
#11 – Natural Popcorn
Popcorn is packed with protein and minerals, but most importantly, popcorn is fun. These will come in handy since you’re spending long hours at home with the family. As long as you don’t buy the artificially flavored, buttery kind, popcorn is good for you. If you can, buy popcorn kernels and make your own; they’re even better.
#10 – Bottled water
Chances are you live somewhere where tap water is OK to drink; then, there’s no need to hoard on water. But if you don’t, then you’ll need at least 14 gallons of water per person per week. Food is important, but water is fundamental.
#9 – Olive oil
Olive oil is suitable for cooking, frying, and to use as a salad dressing, so there are plenty of ways to make good use of it. Olive oil has large amounts of oleic acids that are good for your health too, just make sure you buy premium, extra virgin olive oil.
#8 – Almonds
Great snacks and health all-rounders, almonds have good fats, proteins, fiber and minerals, and will help you stay away from unhealthy snacks. There’s a place for almonds in the kitchen too, both in the sweet and savory departments.
#7 – Coffee
There’s nothing like a cup of coffee to remind you that everything is OK, there’s just something special about its heartwarming aromas. Coffee is good to keep you sharp too and will give you an extra dose of energy to live through your quarantine.
#6 – Fresh onions, carrots, garlic and potatoes
Frozen veggies are OK, but they’re not even close to fresh produce. Since you have to stock up on veggies for a couple of weeks, buy long-lived root vegetables like carrots, onions, garlic and potatoes. Keep them in the pantry or over your countertop; they’ll last longer. These veggies hold lots of vitamins, starches, minerals and fiber.
#5 – Brown rice
Brown rice is the best way to add carbs to your meals while getting a healthy dose of fiber and protein. White rice might be tasty, but it’s all starch — go for brown rice instead.
#4 – Frozen fish
If you’re staying home, you’ll need adequate sources of protein, and quarantine or not, you should eat fish at least twice a week. Fish, especially oily fish like salmon or mackerel, have lean protein and Omega-3 fatty acids, essential for your brain functions, and they help reduce anxiety and depression.
#3 – Hummus
Hummus is another fabulous plant-based protein that is perfect for snacking while you binge on Netflix. Enjoy it with pita bread, carrot canes or celery sticks. Hummus promotes weight loss and adding it to your diet is incredibly easy. Bulk buy!
#2 – Citrus fruits
Citrus fruits have relatively long shelf lives and are good sources of vitamin C, fiber and minerals. Limes, lemons, tangerines ad grapefruits are versatile too, they’re essential in any healthy breakfast, but you can snack on them or use the peels to give aromatic intensity to baking treats and cocktails.
#1 – Frozen ground beef
Although beef has many downsides, it’s a reliable source of protein and animal fat, and you’ll need all the protein you can get to survive a quarantine without losing muscle mass. Ground beef is a better option than steak. You can make Bolognese pasta with it as well as meatballs and burgers. That way, you can have a varied menu to keep your clan from getting bored.
Stock your pantry, but don’t overdo it!
As of today, there’s no need to stock your fridge and pantry with food for more than ten to fifteen days; there’s no reports on food shortage, and you can still go shopping for whatever you need.
Stay safe and remember to wash your hands often. Cook healthy meals for your family and make good use of your time at home — lose a few pounds and make new eating habits, a little alone time is good for you.
