RELATED: The Latest News on COVID-19 Here are some suggestions for stocking up the smart way.
Canned Foods
“During any emergency, it’s important to consider how you will nourish yourself and your family,” she says, adding that dried and canned goods are essentials — and brown rice, lentils, dried beans, and dried fruits are top choices. “These foods are great sources of magnesium, which is a very important micronutrient for metabolic function and a strong immune system,” she says. Lawder also likes to keep canned soup, jarred pasta sauces, and fruits that have been canned in juice instead of syrup. Although some comfort foods — we’re looking at you, mac and cheese — make for a nice indulgence, remember that people are sheltering in place for a reason. “This is a time to focus on staying healthy, and your nutrition can support that,” says Lawder. For example, pair a whole grain like brown rice or whole-wheat pasta with legumes, she suggests, such as PB&J on whole-wheat bread. You can also get protein bars as snacks — choose the option with the least added sugar. Another handy choice? The must-have of road-trippers everywhere: jerky. Lawder says there are many great varieties now available, including turkey jerky, and several are made without nitrates, a preservative that’s been linked to heart issues, according to the Mayo Clinic. Instead of just snacking on jerky (although that’s an option), Lawder suggests adding it to soup or pasta sauce for a protein boost. Those on a pescatarian diet can snag canned tuna, and those on a vegetarian or vegan diet can opt for canned beans for extra protein. RELATED: 10 Plant-Based Sources of Protein “Fortunately, frozen produce has very similar nutrition profiles to fresh fruits and vegetables, so don’t be afraid to add a variety of these to your list,” she says. “While you’re in the freezer aisle, pick up a few of your favorite frozen proteins as well, like chicken, fish, lean beef, or veggie burgers, since these will last in your freezer for a few months.” Reach for unprocessed meats — in other words, choose chicken breasts over chicken tenders or nuggets.
‘Sick Day’ Foods
Include some of your go-to favorites for when you’re sick, too, such as chicken noodle soup, saltines, and ginger ale. If you do end up coming down with COVID-19 or another bug, you’ll thank yourself for having these handy. RELATED: 7 Ways to Boost Your Immune System for Cold and Flu Season
Fresh, Versatile Foods for Homemade Meals
Another top suggestion is to buy fresh produce and meats or meat alternatives and spend some time prepping your own frozen meals, which can be significantly lower in sodium and preservatives, Caldwell says. “This is great to do in advance, because if you do become sick, you’ll have these frozen prepared meals on hand as a nourishing option,” she notes. She suggests plenty of brightly colored fruits and vegetables, to help your body get immune-boosting antioxidants, along with fermented products like yogurt and kimchi to promote gut health. RELATED: Processed Foods to Eat and Avoid
Self-Care Food Options
This is a time of incredible stress and uncertainty, and if a few cookies make you feel better, then eat the cookies, says Caldwell. “Generally, you want to stay healthy with nutrient-rich options that have the fiber and protein you need to maintain energy during a quarantine,” she says. “But that doesn’t mean you have to skip dessert.” Don’t go overboard and create your own snack aisle, she adds, but have some favorites on hand.
Other Self-Care Essentials
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Supplies for Your Children and Pets
For your pets, stock up on food and other supplies, including treats. In some parts of Europe, even dog walks are being restricted in terms of duration and scope, so you may want to add a few dog toys to the cart, too. RELATED: Can Pets Get COVID-19?
Prescriptions and Over-the-Counter Medications
“Speak with your doctors now about three-month prescriptions, rather than relying on the ability to get refills every month,” he advises. “Also, consider signing up for mail-order medications in the event you can’t leave home.” Plan for potential illness as well, he says, either in the form of COVID-19 itself or the flu, which is still in full swing. Your medicine cabinet doesn’t need to become a mini-pharmacy, but Dr. Trivedi says at least have over-the-counter medicine, tissues, and anything else that helps ease you through cold and flu season. Right now, there is no specific treatment or medication for COVID-19 beyond addressing the symptoms, so doctors recommend treating it like a cold or flu.
First-Aid Kit
Toilet Paper, Hand Sanitizer, and Bottled Water Are Optional
On the other hand, chill out about toilet paper and hand sanitizer, Trivedi suggests. Yes, you may need them, but for now, stores are still open and will restock. Like other items on the list, consider what you need for the next few weeks to 30 days. Do you really use 100 rolls of toilet paper every month? Not to mention that soap and water are preferable to hand sanitizer. While it’s helpful to have some sanitizer available for when you do go out, you don’t need to hoard it — that limits the amount available for others, especially those who rely on it and have less immediate access to soap and water, such as first responders, delivery drivers, healthcare workers, and grocery and pharmacy cashiers.
Look for the Letters WIC on Food Items
While we’re on the topic of “sharing is caring,” look at grocery store descriptions and price tags to see if items are marked as WIC, suggests Caldwell. These are the only items those on food assistance can buy with their supplemental nutrition plan benefits, and if those are cleared out, there are no alternatives. If you’re not on WIC, consider choosing a different option so there’s plenty for those who are. RELATED: Everything You Need to Know About Coronavirus
A Final Word on Grocery Shopping During COVID-19
Shopping wisely and mindfully will not only help you stock up on what you need, but will also ensure there’s enough for everyone. And when you get home with your purchases? Wash your hands.
