Food Planning

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. Items to consider on your list: • 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. Foods that can nourish during stressful times: • Green, leafy vegetables: in addition to fiber, greens contain folate, which has been linked to reducing anxiety due to reducing oxidative stress and inflammation.

• Oatmeal and other whole grains: to increase complex carbohydrates • Citrus fruits • Spinach • Yogurt: provides much needed calcium and protein, in addition to probiotics. • Salmon: omega-3 fatty acids contain antiinflammatory properties that may help counteract the negative effects of stress hormones. • 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. • Avocado: provide heart-healthy monounsaturated fatty acids. *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

CONTROLLING YOUR TRIGGERS For those who typically engage in stress eating, the current COVID-19 scenario of being at home can add to the challenge of avoiding indulgences. If this sounds familiar, rest assured you're not alone. Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating. First of all, it's a good idea to try to pinpoint what heightens your stress and then come up with a plan. Whether it's watching the news or spending too much time on social media, it's important to find a way to help minimize triggers. Suggested strategies include: • Single-sized snack portions: Try putting snacks like pretzels and chips into zippered bags ahead of time, which allows you to naturally avoid eating out of supersized bags or containers. Opt for singlesized pre-portioned snack bags.

• Reconfigure your kitchen: Out of sight, out of mind. Now is a great time to clear your counters of tempting visual cues like cookies, sweets and soft drinks and place a fruit bowl out instead. Also consider keeping trigger foods on high shelves, or hidden behind other foods, so they won't be the first thing you grab. The opposite logic applies for healthy foods. • Are you truly hungry? Feeling a desire for food despite a lack of true hunger could also mean you are anxious or bored. Instead of reaching for stresssoothing treats, you might go for a walk, call a friend, listen to music or watch a movie. • Opt for healthier options: If a specific craving drives your stress eating, consider healthier substitutes to calm the craving. For instance, try swapping cinnamon and a bit of brown sugar on your morning oatmeal, as opposed to an iced, oversized cinnamon roll.

A WORD ABOUT FOOD SAFETY CONCERNS While practicing home food safety and good personal hygiene are always important, hand washing is especially critical in reducing the spread of COVID-19 and should be done often. Before preparing or eating food, it's important to wash your hands with clean water and soap for a minimum of 20 seconds. Other practices, such as cleaning and disinfecting countertops and other surfaces can also serve as protection to you and others. Proper home food safety is advised, including promptly refrigerating foods, keeping raw and cooked foods separate and heating food to the appropriate internal temperature.

*Article information sources: MyPlate.gov; CNN.com; Eatright.org; and Health.com.