During this time of
SHELTERING AT HOME, when trips to the
grocery store
are less frequent and
SUPPLIES OF
CERTAIN FOODS may be limited, it’s especially helpful to plan your list well ahead of
time and purchase
ITEMS THAT WILL LAST A BIT LONGER in your cabinet
or refrigerator.
Online resources such as myplate.gov provide excellent resources for individuals and families in reference to meal planning during this time of isolation at home. They recommend preparing a shopping list that can cover your household for approximately two weeks.
• Oatmeal and other whole grains: to increase complex carbohydrates
Items to consider on your list:
• Salmon: omega-3 fatty acids contain antiinflammatory properties that may help counteract the negative effects of stress hormones.
• Shelf-stable items such as pastas, rice, beans, oatmeal and dried goods • Canned goods • Frozen vegetables and food items • Frozen breads, meats, fruits and even milk • Jarred items including sauces and nut butters KEEPING THE BODY NOURISHED DURING STRESSFUL TIMES While certain supplies of fresh food items in stores may fluctuate, now (amidst COVID-19) is a good opportunity for a reminder about foods that provide the body with extra nourishment to help you withstand the negative effects of stress on your health and well-being.
• Citrus fruits • Spinach • Yogurt: provides much needed calcium and protein, in addition to probiotics.
• Blueberries: fresh or frozen, are rich in antioxidants and phytonutrients. • Pistachios: contain key phytonutrients that may provide antioxidant support for cardiovascular health. • Dark chocolate: can help reduce stress hormones, including cortisol. Studies have shown that polyphenols in cocoa can help the body form nitric oxide which enables blood vessels to dilate and blood to flow more easily—thus lowering blood pressure and improving circulation. • Seeds: including flaxseed, pumpkin seeds and sunflower seeds are all great sources of magnesium.
Foods that can nourish during stressful times:
• Avocado: provide heart-healthy monounsaturated fatty acids.
• Green, leafy vegetables: in addition to fiber, greens contain folate, which has been linked to reducing anxiety due to reducing oxidative stress and inflammation.
*If you are on a disease-specific nutrition plan, please note that some of these items may not meet what is recommended for you.
Food Planning during the covid-19 pandemic
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