In the last couple days, I’ve ventured out into a few big box stores like Target and Costco. And I’ve been amazed at what I’ve seen: lots of empty shelves. In some cases, these purchases have left me scratching my head and wondering what people (especially baby boomers and older adults) are actually thinking?
So I decided to put together my own dietitian-recommended list of nutritious items to keep well-stocked in case you’re asked (or mandated) to self-quarantine.
Quarantines are meant to restrict the movement of people who may have been exposed to the contagious disease, but haven’t tested positive. The typical incubation period is 14 days. It’s recommended that you use precautions while at home, such as keeping your distance from others, not sharing dishes, towels or bedding, washing hands frequently with soap, and wiping down common “high-touch” areas daily (toilets, faucets, door handles, etc.).
But the biggest change will be a lack of mobility. The CDC recommends people who are quarantined restrict activities outside the home, except trips to the doctor. That means you won’t be able to run to the grocery store on an as-needed basis.
If you’re truly shuttered at home, do make sure you have a lot of foods on hand that will help keep you healthy and support your immune system. And don’t buy these all at once; just pick up an extra pound or package a week, and you’ll have a nice stash. So along with the typical canned and packaged items you may think of, consider stocking up on these:
Dried beans and peas. These nutritional powerhouses are low in cost (buy in bulk for the best bang for your dollars). Fortunately, they’re also low in fat and cholesterol, and packed with protein, fiber, vitamins, and minerals. These foods, while not the most exotic, are extremely versatile—you can use them in soups, chilis, and stews (and you’ll have plenty of time for home cooking!). Dried beans and peas are very shelf-stable; stored in the pantry—a cool, dark place—at a temperature under 75 degrees, they’ll last easily 1 – 2 years.
Dried herbs and spices. You can dress up the flavor of any food with these seasonings. And honestly, when was the last time you freshened up your spice shelf? While these items last up to 3 years, you might as well get a new batch now, just in case. Here are some basics I like to keep on hand: cinnamon, turmeric, oregano, rosemary, thyme, parsley, basil, garlic, onion, dill, and chili powder. Store in a cool, dark cupboard, and keep the container tightly closed when not in use. Added bonus: many of these are actually good for you, with anti-bacterial and anti-inflammatory properties.
Nuts. Also filled with vitamins, minerals, and healthy fats, nuts are a real bargain if bought in bulk. Many varieties are heart-healthy, helping control blood pressure and “bad” cholesterol, and also contain anti-oxidants. Because they have fats, nuts can eventually go bad. After a month at room temperature, store your favorites in an airtight container in the refrigerator for up to six months.
Fresh fruits and vegetables. Don’t forget, most of these will last a few days to more than a week in the refrigerator. Don’t overbuy, but don’t skip these altogether either.
Soap. That’s right, plain old soap. You don’t need antibacterial soap—there’s no evidence that it works any better than regular soap, and we don’t want to kill off all the good bacteria, either. The true power of hand washing is in the scrubbing: 20 seconds is sufficient to get rid of most of the “bugs” living on your hands. Don’t forget to scrub in between your fingers and the back of your hand, as well as your thumb.
While this is not an all-inclusive list, it’s enough to get you started with some healthy staples.
And if you’re looking for an easy way to bridge the gap between the fruits and vegetables you need to eat for good health, and what you’re actually consuming, take a look at our Juice Plus+ concentrated plant powders.