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