Walking in Beauty Katie Sharpton

Nutrition and Grocery Shopping Tips During Covid-19

By Katie Sharpton

Make the most of your grocery-shopping trip

• Preparation is key to grocery shopping. Begin before you leave the house. The point of planning is to limit the amount of time you spend in the store as well as save your food budget. • Each week, make a list of all items you have in your pantry, fridge, and freezer. • Write a list of supplies you need to feed yourself and/or your family for a week or two. • Create the shopping list from a meal plan and include back-up ingredients. - Stock up on items responsibly to limit food waste and to leave items for other shoppers. • A typical meal includes a combination of vegetables, protein, fruit, dairy, and starch for energy and fiber. - With certain supplies low during Covid-19, frozen foods, canned foods, and dried beans can be used as healthy alternatives to fresh produce and meats. Meatless meals can include lentils, dried and canned beans (preferably low sodium). • Wear a cloth face mask when shopping, and stay at least 6 feet away from other shoppers. • Buy the foods your family would typically eat. • Buy what you can afford and what you have room to store. For example, if you have a small freezer, limit freezer items and focus on stocking more canned goods. • Be mindful when you shop. A healthy diet increases sleep and your mood.

Tips for Returning from Grocery Store

• Set up an area to bring in groceries, before putting away, such as a space in the kitchen or garage. - Disinfect/wipe down items that originally come in a bag or bottle. - If item comes in a box, discard the box and put away food in bag. For example, Wheat Thins come in a box. Take out the bag of Wheat Thins, store in pantry, and throw away Wheat Thins box. You do not have to disinfect the Wheat Thins bag. • Rinse fresh produce thoroughly, do not use detergent or bleach. • Rinse canned vegetables and beans before using them to lower the sodium content and create a healthier meal.

- Substitute salt with flavorful seasonings such as rosemary, oregano, or garlic. • Many meals can be made ahead of time and frozen, especially soups, chilis, and casseroles.

Freezer Tips

• Buy in bulk to save money. - Stock your freezer with a variety of 2-3 pound packages of meat such as ground beef, turkey, chicken, pork, or fish. - Unseasoned frozen vegetables are useful to have on hand to add to recipes or as a side. • Bread, tortillas, and microwaveable rice can all be frozen and last a few weeks longer than when stored in the pantry. • Milk and cheese both freeze well in their original packages. - Items do expand when frozen. Leave headspace in milk containers, preferably not glass or cardboard.

*Before buying your favorite sweet snacks, check your list to make sure you have the fruits and vegetables to provide your body with the necessary nutrients. Yes, we all crave a sweet treat occasionally. Incorporating a healthy diet not only improves your mood, but also supports your immune system.

For more information, check out eatright. org or choosemyplate.gov.

Items to Buy at the Store