![\"\"](\"http:\/\/lavyon.com\/wp-content\/uploads\/2020\/03\/190403-kitchen-pantry-stock-cs-259p_29d7ff278d5f414b1ad82f80a3d342f1.fit-2000w-1024x683.jpg\" "\\"\\"")
<\/p>\nIt’s important to stock up on foods that pack a nutritional punch. Here’s what to add to your shopping list.<\/p>\n
<\/p>\n
The latest\u00a0CDC recommendations\u00a0call for people at higher risk of serious illness from\u00a0COVID-19 (the novel coronavirus)\u00a0to take action, including\u00a0stocking up on groceries\u00a0and\u00a0any medications they may need. If you\u2019re preparing to stay home more than usual, it\u2019s important to have healthful foods on hand. That means selecting\u00a0foods that pack a\u202f nutritional punch\u00a0in order to ensure you\u2019re getting the fiber, vitamins, minerals, antioxidants, and other health- and immune-supporting compounds you need. It also means shopping for food that will last for an extended period of time \u2014 about two weeks\u2019 worth for those who are quarantined. We hope you won\u2019t be holed up for too long, but just in case, here\u2019s a list of foods to buy.<\/p>\n
See our full coverage of the coronavirus outbreak<\/em><\/strong><\/p>\n Fruits and vegetables<\/p>\n It\u2019s a good idea to\u00a0keep both your freezer\u00a0and pantry loaded up with\u00a0fruits and veggies. These foods supply the same nutrients as fresh produce but last a lot longer. Pick up unsweetened fruits, and unseasoned or low- or no-added-sodium veggies. You\u2019ll also want to load up on some hardier perishables, which you can eat before going for your longer-lasting stash. Here are some fruits and veggies to add to your shopping list.<\/p>\n \n Long-lasting fruits:<\/strong>\u00a0Think bananas, apples, grapefruit, oranges and clementines. Unripe bananas will ripen over the course of several days, so you can enjoy them as you go. You can also slice and freeze them for snacking or to toss in smoothies down the line. Citrus fruits are packed with vitamin C, which is crucial for keeping your immune system strong.<\/p>\n Frozen fruit:<\/strong>\u00a0Load up on frozen berries, pineapple, mangoes and peaches which are perfect for\u00a0making smoothies\u00a0or topping yogurt and oatmeal. In addition to fiber, these gems contain phytonutrients, which play a key role in gut and immune health.<\/p>\n Freeze dried fruit:\u00a0<\/strong>Crispy, freeze dried fruit supplies vitamins and minerals and is perfect for snacking and adding to trail mixes. You can find freeze dried blueberries, mangoes, and others at\u00a0Trader Joe\u2019s\u00a0as well as all the mainstream markets.<\/p>\n Dried fruit:\u00a0<\/strong>Shop for dried raisins,\u00a0mango\u00a0(which is a year-round nutritionist favorite), dates, figs, apricots, prunes, and whichever dried fruits you fancy. Just watch for dried fruits coated in\u00a0added sugars\u00a0(such as cranberries).<\/p>\n Canned and jarred fruits:\u00a0<\/strong>No-added-sugar canned and jarred fruit are good, shelf-stable options. Shop for applesauce, pineapple, pears and peaches that are canned in 100 percent juice.<\/p>\n Long-lasting veggies:\u00a0<\/strong>Start your at-home stay with hardy veggies, like broccoli,\u00a0Brussels sprouts, peppers and cauliflower, which, when unwashed and uncut, stay fresh for several days. Carrots (in the refrigerator) and potatoes (on the counter) last even longer.<\/p>\n Frozen veggies:<\/strong>\u00a0Pick from any you like! Try frozen spinach, broccoli, cauliflower, riced cauliflower, butternut squash and green beans. Stock up on these since they should form the foundation of the majority of your meals.<\/p>\n Dried veggies:<\/strong>\u00a0For more variety and fun, try dried veggies, like, beets, carrots and kale. It\u2019s another way to get ample nutrition.<\/p>\n Canned veggies:<\/strong>\u00a0Dietitians keep these\u00a0canned foods\u00a0on hand for everyday eats. Canned pumpkin, canned tomatoes and canned olives are some top picks.<\/p>\n Protein<\/p>\n You want to make sure you\u2019re getting sufficient\u00a0protein\u00a0throughout the day since your immune system cells rely on it. Without enough, you may start to feel weak and tired. In addition to chicken, shrimp and fish (which all freeze well for long-term use), Here are some solid sources:<\/p>\n Canned beans:\u00a0<\/strong>Look for no-added-salt varieties, but if you can\u2019t find them, rinse your beans under running water. It removes a good portion of the sodium. Stock up on\u00a0chickpeas, lentils, black beans and others,\u00a0and don\u2019t overlook other bean-based canned foods, like canned, lower-sodium lentil and split pea soup, such as those from Amy\u2019s Kitchen. These foods supply protein and fiber, along with health-supporting minerals, like magnesium and potassium.\u00a0Research\u00a0suggests that people who consistently eat these foods tend to outlive those who don\u2019t.<\/p>\n Canned fish:<\/strong>\u00a0Tuna, salmon and sardines are all great options. Our dietary guidelines call for two servings of seafood each week and canned fish is a convenient way to meet the mark. Try canned fish on top of salads or crackers, mixed with pasta, or get cooking and make fish cakes.<\/p>\n Chickpea and lentil pasta:<\/strong>\u00a0These shelf-stable foods pack way more protein and fiber than ordinary noodles. Look for brands that feature one ingredient, such as Barilla Red Lentil Pasta.<\/p>\n Seeds:<\/strong>\u00a0Seeds, such as pumpkin seeds, hemp seeds and chia seeds, supply some protein as well as fiber. Add them to your breakfast cereal (hot or cold) or use them to top salads, saut\u00e9ed veggies or avocado toast.<\/p>\n Nuts:\u00a0<\/strong>Pick up a variety of nuts, such as pistachios, pecans, walnuts, peanuts and almonds. You can use them to boost the nutrition and tastiness of a range of meals and snacks.<\/p>\n Dried, roasted beans:<\/strong>\u00a0Along with plant-based protein, these foods supply fiber, vitamins and minerals. Look for dry roasted chickpeas, broad beans and edamame. If you like flavored versions, make sure to read labels and consider limiting those with added sugars, artificial sweeteners and excess sodium.<\/p>\n Cheese:\u00a0<\/strong>Some hard cheeses, like Cheddar, can last more than two weeks as long as you make sure to store them properly. Shredded cheese can last even longer when frozen. You can also grab some dried cheese crisps (like Whisps and Just the Cheese). Cheese crisps stand in well for crackers and croutons, whether over salads or in a bowl of soup.<\/p>\n Eggs:<\/strong>\u00a0Store\u00a0eggs\u00a0in their carton on a fridge shelf (rather than the door), where they\u2019ll last for about three weeks. Boiled eggs will stay good in their shell for a week. They\u2019re a convenient way to get a protein fix and they pair well with fresh or frozen veggies.<\/p>\n Milk:\u00a0<\/strong>A cup of dairy milk provides 8 grams of protein \u2014 more than an egg. Unflavored, shelf-stable varieties sold in aseptic packaging are a great choice for emergency situations. You might want to load up on milk made for lunch boxes, like Horizon Organic low-fat milk, to get through your at-home stay. If you\u2019re choosing plant-based options, only pea- and soy-based versions come close or match the protein content in dairy milk. Choose no-added-sugar versions of these dairy alternatives.<\/p>\n \n Grains and grain alternatives, like bean-based pastas, provide fiber and other nutrients to keep you healthy during your at-home stay. Plus, they\u2019re great as stand-alone side dishes or mixed in with other on-hand ingredients. You\u2019ll definitely want to shop for these items.<\/p>\n Single ingredient grains:<\/strong>\u00a0Shop for whole grains, such as steel cut oats, quinoa and brown rice. These make tasty and nutritious side dishes, and they\u2019ll keep in your pantry the entire time you\u2019re holed up \u2014 and beyond.<\/p>\n Pasta:<\/strong>\u00a0Though whole grain options don\u2019t contain the fiber and protein that chickpea and lentil versions supply, they\u2019re still a worthwhile side dish and can serve as a good delivery vehicle for veggies and protein (such as saut\u00e9ed shrimp or canned tuna).<\/p>\n Flours:\u00a0<\/strong>Stock up on an assortment of flours, such as chickpea flour, almond flour and whole-grain flour. You might as well bake if you\u2019re staying home! These flours provide more nutrition than\u00a0processed, white flour.<\/p>\n Breads:<\/strong>\u00a0It won\u2019t stay fresh on the counter, but sliced, frozen bread will last for months. Make sure to buy 100 percent whole grain varieties or gluten free versions if needed.<\/p>\n Crackers:<\/strong>\u00a0Whole grain (like Triscuits), seed (try Mary\u2019s Gone Crackers) or nut-based (such as those from Simple Mills) varieties are delicious on snack plates. Serve them with cheese and fruit for a satiating and fun way to refuel. Swap the cheese for nuts if you want to keep it dairy free.<\/p>\n Cereal:\u00a0<\/strong>Whole grain, low-added sugar and fiber-full cereals cover off on a lot of nutrients when fortified. Shop for varieties with at least three grams of fiber and less than 6 grams of added sugar (though no added sugar is ideal). Add fruit, nuts or seeds, and milk and breakfast is served.<\/p>\n Popcorn:\u00a0<\/strong>You might be surprised to learn that this whole grain is loaded with antioxidants and fiber. You\u2019ll appreciate having some of this on hand since you\u2019ll no doubt have some extra time to watch Netflix. You can buy the kernels and pop them on your stove, or opt for a microwavable option, such as\u00a0Quinn Snacks Microwave Popcorn.<\/p>\n \n Just because you\u2019re at home doesn\u2019t mean you want to cook everything from scratch. Make sure to buy some\u00a0healthier convenience options, like veggie burgers, frozen entrees and even some\u00a0dark chocolate. After all, it will be a long two weeks if you don\u2019t have a treat handy!<\/p>\n The best way to lose weight boils down to these three things<\/p>\n Bad nutrition advice dietitians want you to forget<\/p>\n What you need to know about going vegan<\/p>\n What is healthier: natural sugar, table sugar or artificial sweeteners?<\/p>\n The MIND diet: 11 foods to eat to keep your brain healthy<\/p>\n Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live.\u00a0Sign up for our newsletter\u00a0and follow us on\u00a0Facebook,\u00a0Twitter\u00a0and\u00a0Instagram.<\/p>\n Source: NBCNEWS<\/p>\n","protected":false},"excerpt":{"rendered":" It’s important to stock up on foods that pack a nutritional punch. Here’s what to add to your shopping list. The latest\u00a0CDC recommendations\u00a0call for people at higher risk of serious illness from\u00a0COVID-19 (the novel coronavirus)\u00a0to take action, including\u00a0stocking up on groceries\u00a0and\u00a0any medications they may need. If you\u2019re preparing to stay home more than usual, it\u2019s […]<\/p>\n","protected":false},"author":2,"featured_media":1792,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17,13321,13318],"tags":[1353,1087,1123,1380],"class_list":{"0":"post-1790","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness-tips","8":"category-green-life","9":"category-mind-posivity","10":"tag-corona","11":"tag-coronavirus","12":"tag-covid-19","13":"tag-covid-19-virus"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/1790","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/comments?post=1790"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/1790\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media\/1792"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media?parent=1790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/categories?post=1790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/tags?post=1790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Grains and grain alternatives<\/h2>\n
Extras<\/h2>\n
MORE FROM SAMANTHA CASSETTY, RD<\/h2>\n