During the COVID-19 pandemic, shoppers decided to stock up quickly and bought as many products as they could. The Centers for Disease Control (CDC) mentioned that there were no nationwide shortages of food, although in some cases the inventory of certain foods at grocery stores were temporarily low before stores could restock. Fortunately, food production and manufacturing were widely dispersed throughout the country so there were no widespread disruptions in the supply chain.
Before stepping foot in a grocery store, make a list of what you need. This not only saves time, but also minimizes your exposure by reducing the time spent inside. When you head there, be sure to take only what you need and consider the needs of others. This considerate type of shopping minimizes an unnecessary increase in food prices, overconsumption of food and an unequal distribution of products in the stores.
It’s always smart to stock up the kitchen with necessities and foods that will last for a long stretch of time. Jennifer Presson, a nutritionist at St. Francis Hospital in Memphis, advises that it’s best for people to stock up on frozen vegetables and canned fruits since they have a longer shelf life than fresh produce. And while you may want to purchase large amounts of foods, be sure to consider what is already in your pantry and refrigerator. Keeping these things in mind will minimize food waste and support your fellow community members facing the same problems.
“Don’t focus right now on buying the fresh produce and lettuces, stuff that goes bad pretty quickly,” Presson said.
Long-Lasting Fruits and Vegetables
So what fruits and vegetables are great to stock up the kitchen with during a pandemic? The World Health Organization (WHO) recommends citrus fruits like oranges, clementines, and grapefruit, as well as bananas and apples because these can be cut into smaller pieces and frozen for later consumption or added to smoothies. For meals, lean on root vegetables like carrots, turnips, and beets, as well as cabbage, broccoli, and cauliflower, which are all relatively nonperishable. Be sure to keep garlic, ginger, and onions because these last long and add a ton of flavor to your dishes.
Using up Fresh Ingredients
It’s always smart to use fresh ingredients in your meals first, since those will go bad the fastest. If you think your foods may go bad soon, bag and seal them airtight in the freezer. Also, many people believe that frozen fruits or vegetables are not as healthy, but they actually have a similar nutrient profile to fresh foods. Some fruits like berries, pineapples, and mango retain even more fiber and other nutrients when they’re frozen!
Whether its frozen meat, fruits, or vegetables you freeze yourself, consider putting your meal leftovers in the freezer. Simply pack it and write the date so you have an idea of how long it’ll stay good for.
If a family member is sick, this is a good opportunity to conserve the fresh ingredients you have. For caregiving meals, include immune-boosting foods like broccoli, mushrooms, and nuts, and include citrus where you can. Also, keep magnesium-rich foods like bananas, leafy greens, and beans that can aid the respiratory system. If you’re out of these ingredients, chop up the vegetables you have and add it to good, old-fashioned chicken soup.
Core Ingredients for a Wide Variety of Meals
You’ll want to keep a balanced pantry and freezer of dynamic ingredients for a wide variety of meals. This certainly eases the pressure of coming up with brand new ideas when mealtime comes around. Ingredients that are super versatile when cooking include:
- different types of pasta
- raw or canned beans
- canned corn
- lentils
- potatoes
- cheese
- canned tomatoes
From these staples, you can create soups, chilies, pasta dishes, salads, casseroles, stews, and even finger-foods for snacking.
Instant Foods Can Still be Great
Normally, we’d always like our ingredients and our meals to be fresh and home-cooked. But let’s face it—these are not normal times. When you stock up the kitchen, trust instant foods as a must for easy lunches or dinners. Some ideas include:
- macaroni and cheese or spaghetti
- instant oatmeal
- nut butters
- prepackaged quinoa or legumes
- Reduced sodium instant noodles
Stock up for the Family
Remember, just because we’re filling up our pantry and relying on nonperishable items, it’s important to forge on processed foods. Some great snacks for the family that can you can still consider a treat include:
- peanut butter with apples or celery sticks
- apple slices and wedges of cheese
- fresh or packaged hummus with pita bread or crackers
- freshly homemade granola
- fruit smoothies or yogurt with nuts and berries
- sweet and savory trail mix
Be sure to drink enough water throughout the day, and limit your salt and sugar intake. Even if you’re tempted to snack when you’re bored, limit overconsumption and opt for healthier alternatives.
A pandemic is a great time to get creative with ingredients, and learn new cuisines you’ve always been curious about. You can get your kids involved and make something different or a challenging entree you’ve always thought was too hard. Take advantage and stock up. A pandemic is temporary and people will be back to eating out and grabbing takeout foods again.
