How to Set a Grocery List Fit for CoV-2 Lockdown
In the light of current events that include the extreme anti-COVID measures in the form of worldwide lockdown, it is crucial to properly plan your changed lifestyle around it. The major change that most of us have undergone is limited outing and active-social interactions. Well until the danger of COVID passes, we have to stay strong and focus our attention towards a new plan of action that will take good care of our mind, body and food. Yes, food!
In this blog I will be talking about the contingency plan that you should include at the top of your daily tasks, which is- shopping for groceries. It might seem to you a bit generic, but let me remind you that the quarantine situation that we have our amidst, calls for an improvisation of every minor task of our life, starting with setting a grocery list fit for quarantine.
We need food to survive. Taking present circumstances under consideration, this phrase can be modified as- we need adequate food to survive these few more days of quarantine!
If you are setting out every day for your grocery shopping, you need to stop. Our daily exposure is what the infection craves for and is definitely not ideal for anti-COVID measures. What you should do is included in this blog, but first understand the food dynamics.
The basic function of food is to provide energy to our body, which is provided through essential nutrients that can be obtained from various sources. Food fulfils the nutritional requirement of our body. For a healthy human system following are the major nutrients that accomplishes the task:
|
Nutrients |
Roles |
Food source |
|
Carbohydrates |
Carbohydrates are the major energy generator for the body and act as fuels for physical activity and crucial body systems such as the digestive, cardio, neural, respiratory and so on. Ideal composition is 40% to 60% of the daily total calorie intake. |
The sources of carbohydrates are grains, cereals, vegetables, fruits, legumes, wheat, rice, sugar and dairy products. |
|
Proteins |
Protein is made up of amino acids and plays essential role in the normal growth of muscles, bones and skin. |
Poultry, beef, fish, pork, eggs, beans, peanuts, walnuts, whole grains. |
|
Fats |
Although they have a bad reputation, fats are essential nutrients for our body. It is recommended to avoid consumption of trans and saturated fats, while monounsaturated and polyunsaturated fats are important to include in your diet. |
Saturated oils, butter are the major fats sources but since we should be concerned with healthy fats only, the good fats that you should have are olive oil, cashews, almonds, peanuts, hazelnuts, pecans, almond butter, sunflower seeds, sesame seeds, pumpkin seeds, , tofu, avocados, soy milk, fish. |
|
Vitamins and Minerals |
These have immense roles in strengthening of our immune system and other major body functions. Vitamins: A, B12, C, D, E, K, etc. Minerals: Iron, Calcium, Zinc, Iodine, Magnesium, etc. |
Sources of vitamins: vegetables, root veggies, kale, meat, poultry, fish, nuts, Sources of minerals: cereals, meat, fish, milk and dairy products, fruits and vegetables, nuts, etc. |
|
Water |
The universal solvent, water constitutes 60% of our body and is responsible for the well functioning of all of our systems. |
Although water is a source in itself, there are foods that are rich in water and are its major sources: Cucumber, oranges, tomatoes, spinach, fruits, berries, etc. |
Take care of these nutritional requirements in the form of following food items that will be able to last you throughout the lockdown period:
Grains and cereals
The first food item that you should take care of from your grocery list.These are high sources of carbohydrates and proteins and are the most fundamental part of your staple diet. Having said that, don’t go out and buy quintals of grains because they are likely to be used more than any other food product. If you are living in a big family, then doubling your usual ration quota should be sufficient. Stop worrying about running out of them. All you need is a sufficient budget plan that will last for a month same as this lockdown period is going to last.
Fruits and Vegetables
An average portion of around 500 g or 5 servings of both fruits and vegetables is generally recommended to be consumed on a daily basis. But this quantity can be reduced down to 2- 3 servings in present circumstances.
This month marks the beginning of season of fruits when harvesting is done at its largest. This allows us to access the wide variety of seasonal fresh fruits. But living under lockdown makes us reset out course of greens shopping this year. First advice, don’t stock pile on perishable fruits and vegetables. Fresh supply will be always available, you only have to limit your shopping rounds. This you can achieve by buying those fruits and vegetables that can last longer before being spoiled.
Get your hands on citrus fruits that are now in season. No need to buy tons of it, as I’ve already said they are in season and will be in abundance. To be on safer side buy only 1 kg or 2 as per your family’s requirements which will be able to last for a week or so. Citrus fruits like oranges, limes and grapefruits should be stored on the counter and kept separate from each other to slow down their ripening process. Watermelons are delicious summer treats which naturally cools you down. Apricots, peaches, plums should be stored at cold temperature so it is better to refrigerate them as soon as bought. Get tomatoes in required amount and if you have over bought them, store them in the refrigerator in pureed form. Bananas are one of the notorious fruits that ripe way too fast and affect other fruits as well. It is advised to buy slight unripe version of them when being bought in bulk. You can also freeze them. It is one of the best methods to store and get quick banana smoothies at the same time. Apples and berries can also be stored this way. Mangoes and pomegranates are great source of vitamin C, E, Potassium and can be stored either on counter or refrigerator.
As far as vegetables are concerned, as I have already told you to go bulk buying for non-perishable ones, such as cabbages, cauliflower, onions, garlic, ginger, root veggies potatoes, carrots, beetroots, turnips, yams, squash, pumpkins.
For the time being, try to stick to simple ghar ka khana with basic veggies. If you must, try exotic foods which are in season.
Frozen and Canned foods
Frozen foods can last for 8 to 10 months under room temperature whereas canned foods have much higher shelf life of up to 5 years. This makes them ideal choices for filling up your pantry during quarantine. Although we all are aware about the temporariness of this lockdown, still getting a month worth of frozen supplies is a smart choice to make. This is because frozen and canned foods are mostly ready to eat and usually comprise of fresh food items that can go bad after a few days. Moreover, although the government has allowed one time purchase a day of food, you won’t have to wait for another day if you are out of some left out items. You can get canned beans and pickles and frozen meat products as these last long and won’t make you to go out and replenish their stock.
In addition to having longer shelf life, frozen foods are cheaper than their fresh versions. In these times when money is tight, it is not a bad option. There is no compromise on the nutritional value of the goods. You can also get frozen fruits and vegetables as refreshments. All you need is blender and popsicle molds, and you can prepare refreshing juices, smoothies and home-made fruit ice-cream.
Frozen foods are closely nutritious, easy to get and quite handy in these times when fresh foods are available but scarce.
Canned foods are way more storable in comparison to frozen ones. With longer expiry dates and similar nutritive properties, canned foods are a must grocery items. If you live in remote places where it is kind of difficult to go all the way back to grocery store to fetch a few more things in the limited time period set by lock down, you should buy canned foods instead. Make sure to mark the essential items only based on what kind of canned foods are available near you. Almost all kinds of foods can be preserved in cans, such as beans, fruits, peas, tomatoes, green veggies, fish, pulses, chickpeas, etc.
For the non-vegetarians out there, this truly is a much favourable and safer option. Canned fishes such as tuna, sardines, trout, mackerel can easily satisfy your protein needs. They are also rich in omega-3 fatty acids and vitamin D, B2. You can easily make salads and fix a quick sandwich for yourself when you are not in the mood of cooking. There are options available for you to pick your choice of canned fishes as oil, brine and water based. Water canned fishes are the best ones as they carry low or no added salt.
Before choosing the canned items, ensure to check the salt amount is not too much. Go for low or no added salt items. When ready to use, rinse the food off any brine and you are good to go.
Although fresh or frozen foods are more preferable than canned ones, canned vegetables also provide a sufficient intake of nutrients.
Whole grain based foods
The next important item on the list is whole grain foods. Wholegrain bread, brown rice, pasta, noodles, oats, quinoa and other unrefined whole grains are great source of fibres. Their shelf life is long and can be served as staple with other additives as they are very easy to prepare. Breads should be refrigerated under favourable conditions for prolong usage. Noodles and spaghetti can be used to make quick breakfasts although they are not so rich in healthy calories. But you can stock up on those to indulge yourself once in a while. Varieties in food helps in soothing your mood, which is very important these days.
Poultry food products
You much fulfil your protein requirements and there is no better source other than poultry foods. Despite the fact that meat products are as safe as fruits and vegetables to consume amid coronavirus outbreak, there has been a stoppage in animal food production. However, poultry foods are still up and running all because of good reasons. You can also get them in frozen form. Eggs, being the greatest source of protein is one of the essential items of your grocery list. Have them in any way, boiled, poached, steamed, frying, they are the safest source of nutrients when well cooked.
Dairy products
Milk, cheese, butter, curd are the essential sources of proteins and are incredibly rich in nutrients and anti oxidants. Get them from your regular supplier or buy other versions of these products such as powdered milk, low fat butter, carton or packet milk. While being at home 24/7, you will experience power cuts more than other times. For that, powdered milk is the best option that comes in handy. You can store it for much longer time and under unfavourable conditions.
To sum up
As essential this lockdown is for keeping the virus hostless, these are tough times to plan your life around. Stock up on the essential food items that will fulfil your daily nutritional requirement, but do not horde! Keeping in mind that the situation is temporary, you should start with making a grocery plan for a month and not more than that. Exceeding this time limit does nothing more than spreading anxiety, shortage of food, supply scarcity for the needy and the frustratingly increasing cases of wastage of food. No matter how big of a family or bank savings you have, you should not treat this lockdown as the end of the world. Save the adequate food for your family and leave some for others too. Being human, it is our responsibility to not loose our minds and act ludicrously. If fresh food is not available go for frozen or canned ones; if someone else needs something more than yourself, oblige to do so! There is solution for everything. If lockdown is extended, it is for our own good. Be human and maintain your dignity.
Remember, time will pass, so will this crisis!
