Nutrition in Times of Uncertainty

The past several weeks have been a time of stress for Americans as we navigate the COVID-19 pandemic. Stocking our home pantries from grocery store shelves that may be empty presents a challenge in maintaining our health and that of our loved ones.

However, there are tips and recommendations that can help you to prepare for what may lie ahead.

Making Smart Food Choices 

Stocking up on the necessities can be tough when grocery store lines stretch around the building. So, think about the main components of a healthy diet:

• Macro nutrients
• Vitamins
• Minerals
• Water

Keeping these guidelines in mind can go a long way toward maintaining a healthy and nutritious lifestyle any time of the year.

• Select a variety of nutritious and shelf-stable (canned or jarred) items that are low in salt and packed in water or extra light syrup.
• Shop by food group:
  • Protein: Beans such as chick peas, kidney beans, black beans and cannellini beans are packed with vitamins, minerals and protein. Dried lentils, peas, soybeans and unsalted nuts are also good sources. Packaged meat options include tuna or salmon packed in water. There are many varieties of protein bars to consider as well.
  • Carbohydrates: Breakfast options include oatmeal (steel cut or instant), grits, whole grain cereals, granola bars and protein bars. Lunch and dinner carbohydrates include pasta, rice (brown or white), quinoa and couscous.
  • Fruits and vegetables: Opt for canned and snack packs of fruits like peaches, pears and fruit cocktail. Dried fruits like raisins, apricots, prunes and cranberries are packed with vitamins and fiber. Trail mix (store-bought or homemade) is a nutritious snack option to combine ingredients. Look for canned vegetables of all varieties.
  • Dairy: Milk options include powdered, condensed and ultra-pasteurized milk. Some diets may require milk alternatives like lactose-free, almond and soy milk.
• Other beverages to consider are bottled juices, juice boxes and frozen juice mixes.

Focus on these groups to ensure you’ll be adequately prepared, but do not overbuy so food is not wasted.

Follow Food Safety Measures

According to the Academy of Nutrition and Dietetics, there is currently no evidence that links the food and water system as a source of COVID-19. Whenever possible, have family or friends shop for you and disinfect containers when they return from the grocery store.

No matter whether you’re shopping for yourself or have other shopping for you, follow appropriate home food safety measures:

• Thoroughly wash foods
• Ensure proper heating and storage of food
• Maintain separation of raw and cooked food
• Maintain clean surfaces with regular disinfection processes

Access to Food

Access to food may be a concern during the global health emergency. There are community resources available to assist with access, including the Special Supplemental Nutrition Program for Woman, Infants, and Children (WIC) and the Supplemental Nutrition Assistance Program (SNAP).

For those participating in the National School Lunch and Breakfast Program through their school, the USDA has developed a plan to continue access when schools are experiencing extended closures. In addition, there are meal and grocery delivery services to assist those who are unable to travel.