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COVID-19 Healthy Grocery List

Healthier items to purchase during the coronavirus pandemic

From Heidi Olson M.S., R.D., L.D.N – Registered Dietitian

Category What to buy Why it’s good for you
Pantry- long shelf life, easy to prepare, versatile Beans/legumes

Canned fish

Nut butters
 
Whole wheat or bean pastas, quinoa, and brown rice  

Oats  

Low sugar, high fiber cereal  

Canned, sugar free/lower sodium fruits and vegetables  

Dried fruit  

Popcorn      

Chocolate        

Water, shelf stable milk and coffee  

Seeds- chia, GROUND flax      

Whole wheat crackers- Milton’s, Wheat Thins, Triscuits
They provide fiber and protein  

Lots of protein and omega-3’s

Protein and healthy fats  

Fiber and protein    

Has fiber; can be savory or sweet  

Special K, Kashi are good brands

Good way to get fiber/nutrients when fresh is sold out  

Good alternative- beware of added sugars, though!

Try Skinny Pop or Boom Chicka Pop for healthier versions!  

Eating a piece of dark chocolate after meals can help curb cravings!  
Great alternatives in case you run out and can’t get more  

These are great additions to smoothies or as salad toppers!  

These all have some fiber per serving and have vitamins/minerals from whole grains; look for varieties with the most fiber!
Freezer- good for leftovers (meals and extra ingredients), food keeps for up to a year, easy to heat up Fruit and vegetables        

Healthy frozen meals- Amy’s, Lean Cuisine      

Don’t be afraid to freeze foods you don’t normally freeze such as milk, bread, and deli meats  

Dairy can be frozen but tastes much better when used in recipes instead of eating alone (yogurt in smoothies, cheese in casseroles)
They contain just as much, if not more, nutrients than fresh and keep for a lot longer!

These are great to have when you’re in a pinch.
Add a side salad or roasted veggies to boost the nutrient content!
Fresh produce- shorter shelf life but good to purchase when available Berries (They are currently on sale and most stores still have them in stock)  

Citrus fruits      

Grapes (also seem to be pretty stocked)    

Dark, leafy greens (kale, spinach, collard greens)  

Bananas    

Butternut squash  

Avocados
They’re full of fiber and antioxidants      

They pack a hefty dose of vitamin C, which helps your immune system  
The darker the skin, the more antioxidants they will have  

They have a high amount of antioxidants!  

Lots of fiber and vitamins/minerals  
Fiber and nutrients!  

Antioxidants

Remember to take care of yourself and think of others during this time. Buy what you can and only what you need.

Some easy recipes-

Make a sporty chili. Bring to a boil 2 (15-ounce) cans drained, no-salt-added kidney beans; 1 (14-ounce) can crushed tomatoes with chilies; 1¼ cups vegetable broth; 1 tablespoon chili powder; and ¼ teaspoon cinnamon. Then stir in three thinly sliced scallions, if desired, and simmer over medium heat for 10 minutes. Enjoy as is, stuffed into baked potatoes (preferably sweet potatoes), or served by itself with nonfat Greek yogurt, avocado, and ¼ cup shredded cheese

Make a no-cook, cowboy or cowgirl “caviar.” For an easy side, stir together canned, drained black beans; canned and drained, or thawed from frozen, sweet corn; and pico de gallo or chunky salsa.

Make a healthy milkshake. For a healthful dessert, try a sweet cherry milkshake for two by blending together 1 cup frozen pitted dark sweet cherries; 2/3 cup plain 0% fat Greek yogurt; 1 teaspoon lemon juice; and a couple ice cubes.

Healthy snacks-

  • 2 large rice cakes, any flavor, with 2 Tbsp peanut butter and 1 sliced banana (can also add cinnamon)
  • 1 container Greek yogurt (Oikos Triple Zero, generic low sugar Greek yogurt) with ¼ cup granola
  • 2 cups popcorn (Skinny pop, Smart Food) with 1 piece of string cheese or Babybell cheese

Source – https://www.cnn.com/2020/03/17/health/coronavirus-quarantine-grocery-list-drayer-wellness/index.html