Corona cuisine: Add these healthy foods to your shopping list while staying home during the coronavirus pandemic

To stop the spread of COVID-19, experts are calling for social distancing even if you aren’t showing any symptoms. It is likely that most of us will be spending lots of time at home for at least the next few weeks. Schools are closed, workplaces are operating remotely, gyms and dine-in restaurants are closed, and just about all social gatherings are occurring virtually. A question on most of our minds is what should we buy that will last at least a few weeks? And, how can I eat healthfully during this time?

The good news is that you can stock up on healthy foods and maintain a nutritious diet during this time. Here are my top picks for some nutritious and versatile foods to keep at home which can last for several weeks and beyond.

1. Make frozen (and even canned) fruits and veggies your friend.

Veggies and fruits are jam packed with vitamins, minerals, and antioxidants—beta carotene, vitamin C, lycopene, potassium—along with fiber. And they are low calorie so you can eat a lot without worrying about gaining weight.

While as a nutritionist I love fresh fruits and vegetables, truth be told, I always stock my freezer with frozen fruits (blueberries and cherries) and assorted mixed vegetables. Frozen produce is very healthy as it harvested at the height of ripeness making it retain its nutrients. The key is to read the ingredient list and avoid the varieties that contain sauces and syrups which tend to be high in sugar or salt and unnecessary calories.

During this time, canned vegetables and fruits with no added sugar can also be your friend. Stock your pantry with carrots, green beans, and hearts of palm and add them to salads or enjoy as a side dish. Other options to keep on hand are sauerkraut, pickles, and even unsweetened applesauce.

2. Add dry and canned beans and legumes to your shopping cart.

Beans and legumes are a good source of fiber and protein and are affordable and versatile.  Their fiber and protein content make them very filling. Chickpeas, black beans, and lentils make a great protein addition to a plant-based meal. They can be added to pasta, salads, and soups. You can also make your own hummus out of chickpeas if you like experimenting or you can add a 1/2 cup serving of beans to a  brown rice and veggie medley.

I always keep a few cans of chickpeas in my pantry. And I love using dry lentils for making soups. Cooked dry beans tend to taste better than canned beans but the canned varieties are super convenient so keep a mix of both.

3. Soups are souper! 

I am a soup lover and soups are great to fill up on as you are spending lots of time at home. I suggest buying boxed low sodium veggie and chicken broth to use as a base. Throw in dried beans and whatever veggies you have on hand along with your favorite herbs and spices.

Vegetable and bean-based (low sodium) canned soups are also super convenient to keep on hand and they don’t take up freezer or fridge space. I love low-sodium split pea and lentil soups. And feel free to add your own spices— oregano, black pepper, or whatever spices you love.

4. Go nuts!

Nuts and nut butters contain heart-healthy unsaturated fat, vitamin E, fiber, and protein making them a great snack or addition to a meal. I always keep a jar of peanut butter and almond butter along with walnuts, cashews, and almonds to snack on. Cashew butter is great too and so are pistachio nuts. Aim for variety! Nuts are high in calories, so portion control is key. Add a 1-tablespoon serving (3 teaspoons) of nut butter to whole grain toast, crackers, or an apple and enjoy a 1-ounce portion (1/4 cup which looks like a handful) of mixed nuts as a snack.

5. Enjoy a variety of whole grains. 

I love to stock the pantry with quinoa, kasha, wild rice, whole grain pasta and steel-cut oats for a high-fiber healthy starch option. Bean-based pastas, brown rice, and soba noodles are also healthy and excellent choices. If you are gluten-free, no worries! You’ve got lots of options here. You may want to keep rice cakes, popcorn and whole grain crackers on hand too.  And remember, healthy starch is not the enemy. Portion control is key. Aim for around a cup of healthy starch like brown rice or quinoa as a side dish to round out a meal.

6. Go fishing.

Stock your pantry with canned fish–tuna, salmon, and sardines. These are a good source of protein and omega-3 fatty acids. They are also a versatile filling for a sandwich, wrap, and can be added to a salad for lunch. Canned salmon with bones is also a good source of calcium and can even be used to make yummy salmon burgers.

A few final tips: consider your neighbors and don’t overbuy, experiment with cooking, and keep connected with family and friends virtually. I hope you and your loved ones stay healthy and safe during this time.

 

**  If you feel you need additional help with meal planning, food shopping tips, and creating a healthy structure while staying at home, I’m happy to help. I am offering VIRTUAL COUNSELING SESSIONS and can reached at LISA@DRLISYOUNG.COM to discuss your needs.