Right at this moment, the things that come into our mind are the foods that could be stocked during COVID-19 and considered good for health. Keeping everything that is essential is important and that is food, medicines and also some cleaning essentials. Specially Foods that could be stocked during COVID-19 and considered good for health.
Foods that could be stocked during COVID-19 and considered good for health are as follows:
To start with I would like to classify food into categories that could be stocked during COVID-19 for a longer period of time so as to avoid crisis and to avoid buying frequently for safety and keeping social distancing.
- Lentils and legumes,
- Dry fruits and nuts,
- Dairy products,
- Fresh frozen foods
- Tin or canned packed foods.
Lentils and Legumes:
The name “lentil” actually comes from the Latin word for “lens,” which makes sense since the dried bean looks like a little lens.
Lentils are legumes- small lens-shaped and belong to the same family of beans chickpeas, soybeans, because, like all legumes, they grow in pods. Lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They’re also packed with folate, iron, phosphorus, potassium, and fiber.
Lentils and legumes are found in different colors each of them is slightly different in Nutrients. A variety of lentils could be found easily and stored for a long time without much worrying about storing. It could be washed and cleaned thoroughly before use. We could have a worry-free eating time with our family. It could be stored for a long period of time. These are high in nutrients and usually inexpensive and alternative way of getting nutrition.
Lentils are easy to cook. Unlike many other Legumes, they don’t require any prior soaking and can be cooked in less than 20 minutes.
It’s best to give them a rinse before cooking, to eliminate impurities and later can be cooked within 15 to 20 minutes. Not all lentils require soaking in water. Some can be cooked instantly without soaking.
These are the foods that could be stocked during COVID-19 to keep in stock and are also considered good for health.
There are many varieties of lentils found like Red lentils, brown lentils, black lentils, yellow lentils, green lentils, beans, chickpeas, black-eyed pea, etc
Beans:
Beans are also full of nutrients. These are also a great way to have alternative nutrition.
These are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins and protein.
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
There are many types of beans such as Soya-beans, black beans, chickpeas, kidney beans etc
These are being soaked before cooking and could be eaten plain or with breads and rice. Very easy and simple to cook and tastes awesome.
You may also add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.
These are the foods that could be stocked during COVID-19 to keep in stock and considered good for health.
Dry-fruits:
Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. Dried fruit has a long tradition of use dating back to the fourth millennium BC in Mesopotamia, and is prized because of its sweet taste, nutritive value and long shelf life #referal https://en.wikipedia.org/wiki/Dried_fruit
Mostly the dried fruits has natural sugar and calories. Avoid dried fruits with extra sugar or candied sugar when buying is ideal for health. Always check the packaging and read the ingredients added into these dried fruits when you buy these.
Dry fruits has many antioxidants ideal for health These have vitamins, minerals and fiber as well. Eating dried fruit is considered as increased intake of nutrients and a reduced risk of obesity.
Dried fruits such as prunes, dates, raisins, cranberries figs etc high in natural sugar and calories. These are being dried and shrieked form of fruits containing packed nutrients. Though these should also be eaten in considered amount only. Eating too much might cause problems.
At the end of the day, dried fruit is far from perfect, but it is certainly a much healthier and more nutritious snack than chips or other processed junk foods.
Back to the point also easy to store for longer time and a great snack for anytime and for any age.
These are the foods that could be stocked during COVID-19 to keep in stock and considered good for health.
Nuts:
Usually Nuts are the dried form of seeds covered with a hard shell. Generally refers to any hard-walled edible kernel as a nut. Nuts are an energy-dense and nutrient-rich food source.
A nut in botany is a simple dry fruit in which the ovary wall becomes increasingly hard as it matures, and where the seed remains unattached or free within the ovary wall. # referral https://en.m.wikipedia.org/wiki/Nut_(fruit)
No doubt, these are again a great snack option and storing is much easier as well.
These are again good source of fiber, protein and good fat. These have many other health benefits as well. Researches has shown that, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels. Also eating nuts may improve blood sugar levels and lower your risk of certain cancers.
Eating nuts may help reduce risk factors for many chronic diseases, including heart disease and diabetes as well.
Nuts like Almonds, Pistachios, Hazelnuts, Peanuts, Cashews, pecans, Walnuts etc has a wide range of different nutrients and the healthiest way to nourish our body with nutrients with almost no processing and added flavors included if consumed naturally as a whole food.
Again these are the foods that can be stored easily during this COVID-19 to keep in stock and are considered good for health.
Dairy:
Dairy products like milk, yogurt and cheese are a type of food produced from or containing the milk of mammals. They are primarily produced from mammals such as cattle, water buffaloes, cows, goats, sheep, camels and humans. Dairy products include food items as Yogurt, cheese, and butter.
During this pandemic situation it would be great if we can order fresh dairy at least once in a week but it seems to be unavailable in the stores right now so what we can do is to keep some packed preserved dairy products on hand specifically for the needs of the kids. Dairy products like small packed milk packed packets or dry milk powder would be great choice for now. I personally did that and it’s convenient to store for long time and even I do not need to refrigerate them.
Storing dairy products like cream, fermented milk, or ice-cream for a month would not be a problem. But if not available in stores we can substitute these with dry milk powder.
Nutrients – Key nutrients of the dairy products are– like protein, calcium, magnesium, folate, B1, B2, B6, B12, and vitamins A, D, and E — The intake of nutrients increased along with the number of dairy servings.
Powdered milk –
Powdered milk or dried milk is a manufactured dairy product made by evaporating milk until it dries completely. One reason for drying milk is to preserve it; milk powder has a far longer shelf life than liquid milk and does not need to be refrigerated, due to its low moisture content. So this would be a great option to choose from.
Frozen and packed foods –
Frozen and packed foods like bars, chicken strips, fish fingers, burgers, burritos, wraps, waffles, patties, cutlets, greek yogurt, pasta, mixed vegetables, carrots, frozen peas, bread, ice-creams, frozen half-cooked beans, noodles, pizza’s, frozen fruit bags, etc. There is actually a wide range of frozen foods with varieties that could be stored and used according to the needs of the family.
Tin packed wild-caught fish like salmon, cord or any other could be a great choice too. These are the foods that could be stocked during COVID-19 to keep in stock and considered good for health.
Benefits of Frozen
Choosing wisely – Convenient frozen foods like peas, carrots, mixed vegetables, beans, or say fresh frozen fruits are the easiest way to eat safe and healthy and could be easily stored for a longer period of time.
Fruits and vegetables are picked at peak ripeness and often frozen within hours, locking in nutrients and flavor. Generally, frozen foods retain their vitamins and minerals and there is no change to the carbohydrate, protein or fat content. In some cases, frozen foods have more vitamins and minerals compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients. referral https://www.eatright.org/food/planning-and-prep/smart-shopping/frozen-foods-convenient-and-nutritious
In addition to a time-saving convenience, frozen foods can be a benefit for individuals with limited kitchen space or utensils. Not only can frozen foods be more affordable in price, but they also can aid in reducing food waste.
Choosing Wisely
Not all frozen foods are created equal — many can be high in saturated fat, added sugars, and salt. When selecting frozen foods, look at the Nutrition Facts label and ingredients.
When selecting frozen meals or convenience foods, compare Nutrition Facts labels to find nutritious choices. Keep in mind that some frozen dinners are considered more than one serving, which means you will need to double or triple the calories and nutrients listed in the Nutrition Facts if you eat the entire package. Choose those that are lower in saturated fat, added sugars, and salt and higher in fiber, vitamin and mineral content.
Keep it Safe
Keep the frozen foods safe as instructed and mentioned in the packets. Some frozen foods need to be thawed before use and the best way to thaw them is by keeping these into the normal refrigerator for few hours before and allowing sufficient time to thaw nicely especially non-vegetarian frozen foods or meals or else you may choose to microwave these to thaw.
Lists of some food items that could be stored easily for longer period of time:
Before you start shopping for your pantry, give a quick look at the items that you really need to stock. If the family is with kids make sure to add things to your pantry that your kids need on a regular basis. These are the foods that could be stocked during COVID-19 to keep in stock and considered good for health.
Fruits and vegetables :
Fruits and vegetables specially citrus fruits are ideal for flu season as it contains vitamins and minerals that our body needs to help fight germs and infections. These are considered as immunity boosting foods that makes our immune system stronger Read more about immunity boosting meals and foods here at https://sonalichoudhury.com/blog/immunity-boosting-meals-and-foods/
Fruits:
- Applesauce and other fruit purees
- Frozen fruit
- Dried fruit
- Long-lasting fresh fruit (i.e., apples, oranges, pomegranates, lemons, limes, banana, oranges)
Vegetables:
Frozen or canned vegetables which will stay longer like carrots, corns, cabbage, frozen peas, canned tomatoes or tomato purees, etc
In fresh produce you may also keep potatoes, tomatoes, string beans, onions, garlic, ginger etc
Dairy:
- Boxes or canned milk (shelf-stable varieties are available for regular and non-dairy milks)
- Powdered milk
- Low moisture part-skim mozzarella cheese or preferably Hard cheeses, such as parmesan which stays longer.
Grains:
- Whole wheat
- Brown rice/white rice
- Ancient grains (i.e., quinoa, farro)
- Oats
- Instant oatmeal packets/cups
- Popcorns
- Chickpea flour
- Semolina
- Rice flakes
- Whole wheat or sprouted bread (can keep in freezer and toast when ready to eat)
Nuts and raisins:
- Almonds
- Pecans
- Pistachios
- Peanuts
- Butternuts
- Protein bars with nuts/Trail mix bars
- Raisins
Meat and poultry:
Chicken nuggets, or canned meat, Salmon, tuna fish, Dry fish, Shrimp etc
Oils/Healthy Fats
- Olive oil
- Coconut oil
- Vegetable oil
- Avocado oil
- Flax seeds
- Chia seeds
- Unsalted grass-fed butter (store in the freezer)
Beverages:
Some canned or bottled beverages like orange juice, pineapple or prune juice or mixed fruit juices or soda water, bottled water if you prefer to have that. Chocolates, Cookies, and snacks, Soluble Vitamins pouches, Protein shake, Chicken or vegetable broth, Canned soups. etc
Medicines:
Make sure to check all the medicines that you need. Regular or nonregular make sure to keep everything a little extra at this moment. Doctors prescribed medicines as well as over the counter medicines for small injuries, digestion or fewer or headache that you think you might need. Keeping some multivitamins in hand would be a great idea as well that you know is good for you.
(CVS is now delivering prescribed medications to customers for free.) They also advise at least one month’s supply of over-the-counter medicines such as pain relievers, stomach remedies, cough, and cold medicines, etc.
Cleaning/toiletry and sanitary supply:
Check your cabinet for these items too. Make sure you keep sufficient hand soap, dishwasher soap, Lysol, disinfectants, hand sanitizers, mops, Toiletry cleaners. etc If you have kids keep diapers in stock. Women need to check their cabinets for personal sanitary items too. Basic toiletries include cleaners and hand sanitizers with at least 60% alcohol is recommended.
Pets:
Families having pets make sure to check their essentials and needs as well including their medicines and food. Take care of them as they are more dependent on you this time. They need your love and care too.
INFORMATIONAL:
As the coronavirus continues to spread throughout the world and more people are being advised to self-isolate or to quarantine, the Centers for Disease and Control and Prevention has advised people to create a household plan in case there’s an outbreak in their community, So it’s important not to panic. Just make some preparations. But being prepared does not mean stockpiling or hoarding.
The CDC states that people should have sufficient quantities of household items and groceries in the event that they need to stay home “for a period of time,” the U.S. Department of Homeland Security is recommending during a Pandemic Limit the Spread of Germs and Prevent Infection, Americans can continue to use and drink tap water as usual during the COVID-19 pandemic. Please be sure to follow public health guidance as the situation develops, Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too. Make sure to cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Washing your hands often will help protect you from germs, Avoid touching your eyes, nose or mouth.
Practice other good health habits. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food # https://www.ready.gov/pandemic