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Foods to Stockpile Amid COVID-19

Updated: Mar 13

There are so many concerns about the novel Coronavirus and its recent outbreak. We learned that this virus can easily spread from person to person. With the spread of the virus circulating so rapidly, many people are being asked to self-quarantine, work from home, avoid large crowds, etc.


I TOTALLY do not want to add to COVID-19 panic, but I do think it’s a good idea to be prepared and prevent the spread of any virus. Here are some foods I recommend stocking up on. The purpose of this list is to have nutritious foods available with a longer shelf life in case you are stuck at home for any reason. This is also a good idea to to avoid supermarket crowds. I definitely don’t underestimate the power of food, so I highlighted some healthful facts about some foods below. CANNED FOODS: easy, affordable, convenient, nutritious - Canned Beans (low sodium, rinse before consuming) – high in antioxidants, healthy fats - Canned Veggies (low sodium, rinse before consuming) - Canned Fish in water (i.e. tuna, salmon, sardines) – high omega 3 fats - Canned Fruit in its own water - Olives – anti-inflammatory properties, can support immune function - Canned soups (low sodium)

FROZEN FOODS: Stock up, frozen is as good as fresh and lasts longer. - Frozen Veggies of choice - Frozen Poultry, Meat, Fish - Frozen Treats

GRAINS: - High Fiber Cereal - Oatmeal – contains beta-glucan which may enhance immune system - Whole grain or Chickpea Pasta - Whole grain bread - Brown rice - Crackers PERISHABLES WITH A LONGER SHELF LIFE:

- Apples - Bananas

- Yogurt (<10g sugar, Greek yogurt) – contains lactobacillus which can support healthy immunity

- Citrus fruits – (lemons, oranges, clementine’s) high in vitamin c, antioxidants

- Onions- has antiviral properties

- Garlic – contains allicin which can help fight infection and bacteria

- Potatoes

- Kiwi – has almost twice the amount of vitamin C then oranges.

- Eggs - Ginger - has compounds to help reduce nausea PANTRY ITEMS: - Tea – (i.e green tea, ginger tea, black tea) Helps you stay hydrated and is high in antioxidants - Unsweetened Apple sauce – good source of vitamin c - Cinnamon – Anti-bacterial properties because of phytochemical cinnamaldehyde - Honey – has antibacterial and antimicrobial properties - Nut Butter and Nuts – High in healthy fats, antioxidants, and vitamin E (helps maintain immune system) - Water – STAY HYDRATED DON'T FORGET YOUR PETS! Get enough food and supplies for at least 2 weeks _______ TIP: If your perishables (fruits and vegetables) are getting ripe and it's almost impossible to consume, DON’T TOSS. I recommend you rinse it (if applicable), dry it, chop it, and freeze it in freezer safe container. See linked example.

Remember: Wash your hands for 20 seconds (and often) Avoid touching your face

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Project Nutritionist 2019TM
By Marsha Girgis

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