The Healthy Quarantine Shopping List

As the world currently faces times of uncertainty, people continue to stock up on food and household items as a means of preparing for worst case scenarios. While leaders and decision makers have urged against hoarding items, people should still take precautionary steps to ensure they are prepared for uncertain circumstances.

Grocery stores and retail outlets have experienced massive surges in customer traffic as of late due to news of quarantines at the state and national level. While many people are viewing the pandemic crisis as a dire situation, I challenge you to adjust your mindset and think otherwise.

Hi, I’m Sean Torbati. Like many of you I try to take every challenge as an opportunity for growth. Difficulties in life serve to make us stronger as individuals at both a social, personal, and professional level. Although many people are currently facing economic uncertainties, there is one area we can all readily control in our lives—our health and well-being.

The world is currently experiencing a situation that hasn’t been seen in our lifetimes. Being quarantined within our homes means adapting to a lifestyle that changes our lives in numerous ways. While many people may use the time as an excuse to forgo healthy behavior in favor of skipping workouts and eating poorly—I challenge you to do the opposite.

As gyms close in your local area don’t skip workouts. Instead, create modified plans based around body weight and resistance bands. Right now also isn’t a time to skip out on your diet plan. As restaurants and bars close, now is the perfect opportunity to focus on your health by cooking meals from home.

Let’s take a look at some common items you should keep in your pantry and fridge if you’re facing several weeks or months at home.

Perishable Items

While these foods may have a shorter shelf life than others, you can still extend their useful lives by freezing items if need be. Some grocery stores have reported shortages of specific meats, so be sure to modify and purchase alternative items if necessary.

• Chicken breast
• Chicken thighs
• Ground turkey
• Lean ground beef
• Turkey bacon
• Turkey sausage
• Steak
• Fresh fish
• Eggs
• Cheese
• Milk/almond milk
• Greek yogurts
• Fresh fruit and veggies

Each of these items will likely have a shelf-life of around 1-2 weeks so be sure to replenish these items regularly IF you’re physically able to and stores remain open. 

Canned/Non-Perishable Foods

For years have had differing opinions on canned food items. While they may have higher amounts of sodium, they can be healthy alternatives in many circumstances. Certain studies have even pointed to the fact that canned foods can be comparable to fresh items nutrition wise (1). Fresh items should always be your first choice when it comes to food, but resorting to canned items occasionally works too.

Here’s some canned/non-perishable items you should consider stocking up on during your next grocery store run:

• Black beans
• Lentils 
• Chickpeas
• Canned tuna
• Canned chicken
• Pinto beans
• Veggies such as corn, peas, and tomatoes
• Canned fruit
• Brown rice
• Quinoa 
• Couscous
• Beef jerky
• Almonds and brazilian nuts

Each of these items can provide nutritional benefit to your diet while having shelf-lifes that can last several months or years. Although canned foods shouldn’t be your number one option, they can be a solid backup plan in case of an emergency or food shortage.

Frozen Foods

Although people used to think frozen foods lacked much nutritional value, recent studies have proven otherwise. A 2017 study on fresh vs. frozen produce found that “in the majority of comparisons between nutrients within the categories of fresh, frozen, and fresh-stored foods, the findings showed no significant differences in assessed vitamin contents” (1). In some cases frozen foods even outperformed their 5-day fresh-stored counterparts.

Storing meats and veggies in a frozen state can prolong their usable lives by several months at a time. While eating food in its fresh state is always most preferable, frozen food can come in handy if your food supply is running low. 

Here’s some foods to keep in your freezer:

• Frozen chicken
• Frozen ground turkey
• Frozen steak
• Frozen veggies
• Mixed berries

If there’s a strong likelihood you won’t finish the food in your fridge, consider freezing it. Stocking up on additional meats and freezing them can be a godsend later if stores are running low on certain foods.

Supplemental Items

While supplements can always work great in conjunction with a solid diet and workout plan—they may be even more crucial currently. Many stores have been running low on common foods such as chicken and other meats meaning your diet could be lacking more protein than before. You could also be lacking several key nutrients in your diet if you haven’t been consuming as many fruits and vegetables as before. 

Here’s some common supplements to keep on hand:

While supplements are never required, they can provide the extra boost to help keep you healthy if you’re lacking in one or more nutritional areas.

Create Your Healthy Action Plan Today

While the media has many people stressed about current conditions, practicing a positive mindset can go a long way towards improving your physical and mental health. During these times, try and adapt a lifestyle that is healthy.

Continue working out at home (or outdoors), cook healthy foods, and do your best to instill positivity in those around you. Nobody knows how long current conditions will last, just know that what we’re experiencing is temporary and life will one day get back to normal again. Be sure to practice social distancing to help keep everyone safe and healthy. 

If you have any other questions or need help creating a healthy eating plan, feel free to contact me. Every human being is going through this together, so let's help one another live the best way possible. 

Kindest regards,

Sean Torbati - PN Certified Nutritionist | EXOS Phase 3 Training Specialist   

Co-Founder, Ambrosia Collective

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/22968977 
2. https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418