The Best Foods to Have on Hand During Self-quarantine
This time of self-quarantine and social distancing poses some unique challenges for meal prepping and following a nutrition plan. Some foods that were once readily available are now scarce on the shelves or hard to keep on hand due to a short shelf life. For ideas on the best foods to look for by food group when you go shopping, read the list below to stay healthy and balanced!
- Proteins. Protein is a nutrient that is critical to get in every day. Unlike carbohydrates and fats, we cannot store excess dietary protein, so we need to consume adequate protein daily to meet metabolic demands. The next time you go grocery shopping, look for the following items:
- Packaged or canned fish/chicken
- Frozen seafood, meat, or meat alternatives
- Eggs/egg whites
- Sliced deli meat (no nitrites or nitrates)
- Beans, lentils, or peas (canned or dry)
- Milk, Greek yogurt, cottage cheese, cheese
- Protein bars/powders
- Fruits and vegetables. Produce is one of the top sources of essential vitamins and minerals that offer antioxidant and immune-protecting benefits for the body. If you aren’t sure what to get, look for:
- Frozen fruits or vegetables (frozen options are great because they retain high levels of vitamins and minerals – sometimes even more than fresh!)
- Canned fruit or vegetables (no added sugar or artificial sweeteners for fruit and low- or no added sodium for vegetables)
- Fruit pouches (such as apple sauce or mixed berries – these aren’t just for kids, but great for adults if you need fruit on-the-go or an easy-to-digest pre-workout snack)
- Fresh potatoes, carrots, and onions or apples, pears, oranges (long shelf lives)
- Do continue to get other fresh options weekly or as often as possible! As long as you plan ahead of time to intentionally use ingredients such as lettuce, mushrooms, or cucumbers in recipes, you can utilize these foods effectively and avoid waste.
- Starches. These are typically easier to get at the store, but the source matters! High-nutrient options are best, such as:
- Brown or wild rice, quinoa, cous cous, farro, etc.
- Oatmeal, cream of rice, muesli
- Whole grain wraps, bagels, or pasta
- Potatoes, corn, or peas
- Beans, lentils, or chick peas
- Limit high-sugar, processed starches like chips, crackers, cookies, etc. Some comfort food is okay, but don’t rely on these foods for most meals and snacks!
- Dairy. Dairy is important for getting in calcium, vitamin D, potassium, and more! These foods should be consumed on a regular basis for strong bones and balanced electrolyte levels:
- Milk, regular yogurt, cheese
- Note: You can get many of these nutrients from dairy alternatives, but some dairy alternatives like almond or coconut milk are much lower in protein and some products may not be calcium-fortified. Check labels to make sure you are getting the intended nutrients from a particular product.
- Healthy fats. Important for healthy cell membranes and neural function, as well as the absorption of fat-soluble vitamins. See if you can find:
- Olive oil, avocado oil, sesame oil
- Nuts/seeds (any type of nut or seed is fine, but look for lightly salted or unsalted)
- Black olives
- Avocado/guacamole
- Pesto
- Limit butter, whole fat dairy, and high-fat meat, esp. if heart disease or high cholesterol are concerns.
- Other ingredients to have on hand:
- Corn starch
- Chicken or vegetable stock
- Bouillon cubes
- Minced Garlic
- Herbs and spices
- Soy sauce or hot sauce
- Vinegar (balsamic, white, red wine, etc.)
If you need help with meal planning, please reach out! I would be glad to assist you with developing a meal plan to meet your specific needs and preferences during this time. NOVA Sports Nutrition offers virtual nutrition counseling from the comfort of your home for ease and convenience.
Tags: covid19, healthy eating, healthy foods, meal planning
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