Tips for eating healthy when you’re stuck at home

Even on a good day, getting to the grocery store can be tough.Combine that with Coronavirus safety, and you’re looking at maybe 1 – 2 grocery store runs per month. Now that we are all #stayinghome to do our part in the fight against COVID-19, you should be keeping up with your healthy eating habits and workout routine. Here are some tips to keep you eating healthy at home. 

Look through what you already have

Before you head to the store, take a look in your pantry, freezer, and refrigerator to see what you already have. If you’re not able to get out to the grocery store soon, you can use an app like Supercook to give you recipes based on the foods you already have available. 

Making a list will help you stay on track and get everything you need. This way, you won’t run the risk of getting home and realizing you forgot the milk. If you’re trying to make your trip to the grocery store as quick as possible, you can arrange your list of items by the section of the store they are in. Whenever you shop, make sure to buy perishable and frozen items last, that way they aren’t sitting in your cart while you keep shopping. 

Stock your pantry and freezer

Here’s what dietitians recommend you keep stocked in your house (even when you’re not under quarantine):

For the pantry: 

Grains/​Legumes

• Rice
• Quinoa
• Oats
• Whole grain pasta

• Dried or canned beans (black beans, kidney beans, pinto beans, chickpeas etc.)
• Lentils

Nuts/​Seeds/​Other

• Almonds
• Cashews
• Pistachios
• Nut butter (peanut, almond, etc.)
• Pumpkin seeds
• Dried fruit
• Flax seeds
• Potatoes/​sweet potatoes

Canned Items

• Canned vegetables with no salt added (tomatoes, corn, green beans)
• Canned meats (tuna, salmon, chicken)
• Canned fruit with no added sugar

Cooking Essentials 

• Olive oil
• Salt/​pepper
• Flour
• Sugar 
• Dried herbs and spices
• Honey
• Balsamic vinegar
• Soy sauce

For the freezer*: 

Frozen fruits/​veggies

• Mixed fruit (blueberries, strawberries, cherries) – great for smoothies
• Broccoli, peas, carrots, etc. 
• Bananas (you can peel and freeze bananas that are starting to get too ripe)

Frozen proteins

• Chicken
• Salmon
• Shrimp
• Ground meat
• Protein bowls (like the Green Giant brand) 

You can also meal prep ahead of time and freeze healthy meals for yourself. 

*It is a misconception that frozen foods are unhealthy. Frozen fruits, vegetables, and meats are often frozen at their peak, keeping their good nutrients packed in!

Perishables:

Dairy foods

• Milk
• Cheese
• Yogurt
• Cottage cheese

Other Protein

• Meat
• Eggs
• Hummus 

Fruits/​Vegetables

• Leafy greens
• Apples
• Berries

Keep an eye on dates

If you aren’t sure how long you’ve had something, check the expiration date. Most foods can still be eaten well past these dates, as long as they are stored properly (like unopened condiments, canned vegetables, boxed pasta, etc.) On the other hand, perishable foods like meat and dairy shouldn’t go much longer than their expiration date. Apps like FoodKeeper can help you identify if something is still safe to eat or not. 

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