COVID-19 Grocery Shopping Guide
Grocery Shopping Tips in the Age of COVID-19 :
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COVID-19 Grocery Shopping Guide |
Grocery shopping during the coronavirus pandemic can be overwhelming. How much food should you be buying per trip? How can you get what you need without hoarding supplies?
Take stock of what you already have.
Before heading to the store, check the pantry, cupboards, fridge and freezer. “This is a good time to take inventory and to make sure we’re reducing food waste,” said Kirsten Straughan, a registered dietitian and director of the University of Illinois at Chicago’s nutrition science, kinesiology and nutrition program. “See what you have and then plan meals around that. This is a nice time to use those pantry staples.”
Create a shopping list based on your meals, and stick to your list.
Not only does this reduce food waste, but it ensures you’re only buying what you need, says Straughan. “Having a shopping list makes you more efficient and minimizes your time spent (at the store),” she said. A list may also help you resist the temptation to buy things just because other people are. “If you see other people engaging in hoarding behavior, you may be thinking, ‘Should I be doing this too?’ even though it’s not a good idea,” she said. “Having a shopping list helps you avoid those pitfalls.”
Buy only what you need.
You don’t need a month’s worth of groceries. Buy one to two weeks’ worth of stuff at a time, says Straughan. “We want to think of what everyone else will need too – just as with social distancing, we need to have a public health view of grocery shopping habits as well.”
Slowly add to your supply of nonperishable goods.
Build up your stock of frozen foods, canned items and whole grains. “Don’t buy too much of one thing,” says Straughan. “Instead of getting one can of beans, get two or three cans. Or instead of one pasta, get two – you don’t need six pastas.”
If supplies of a particular item are low, only buy what you need for that week, she said. One way to add to your stockpile responsibly is to buy items that are well stocked at the store.
Limit the number of people going to the store.
Not everyone in your home needs to go to the grocery store. Some stores have limits as to how many people are allowed to shop at once, so bringing the whole family could increase wait times for all shoppers, according to Straughan.
Get your groceries delivered, if possible.
Skip the store and order your groceries online. “Not only does this help with recommendations for social distancing, but it also helps you plan better, and prevent some panic or impulse buying,” Straughan said.
Grocery Shopping Tips in the Age of COVID-19.
Creating a weekly meal plan and using it to devise a grocery list can limit your time in the grocery store and keep your basket filled with nutritious foods. During the stay-at-home order, designate one person from your family to go to the store once a week. This limits your family’s exposure as well as the number of people in the grocery store!
paper products, such as toilet paper, paper towels, and facial tissue
menstrual products
diapers and baby wipes
baby formula
over-the-counter medications and medical supplies, such as pain relievers, cough and cold meds, electrolyte drinks, and thermometers
prescription medications
cleaning supplies
disinfectants
pet foods and medications
Why you should avoid hoarding
It’s not necessary or advisable to hoard large amounts of food or water, according to Holmes.
Unsalted butter
Grains
Brown Rice
Quinoa
Whole Wheat Noodles
Condiments
Low Sugar BBQ Sauce
Dijon Mustard
Hot Sauce
Balsamic Vinegar
Low Sodium Soy Sauce
Salsa
Pesto
Low Sugar Marinara Sauce
Sweeteners
Maple Syrup
Dried herbs and spices
Paprika
Onion Powder
Garlic Powder
Chili Powder
Cumin
Cinnamon
Thyme
Chives
Nut Butter
Olives and Capers
Lemons and/or Limes
Low Sodium Stock/Broth
Canned Goods
Low Sodium or No Salt Added Canned Beans, Tomatoes, Tuna
Eggs
Frozen Fruits and Vegetables – whatever your family enjoys and eats regularly!
Frozen Chicken Breasts or Fish Fillets
Mix and Match Plan.
Many things can be made with basic staples like these. For example, you could have oatmeal with peanut butter and thawed frozen blueberries for breakfast and whole wheat noodles mixed with pesto and topped with steamed frozen broccoli for lunch.
Once you have your foundation ready, set a .day to create your meal plan and build your grocery list. There are many ways to meal plan. I like to pick a handful of recipes from one cookbook or website that uses similar ingredients so I can mix and match with less waste. For example, I’ll pick two recipes that use chicken, two that use sweet potatoes, and two that use broccoli. Try to pick recipes that use lots of plant-based foods to increase the amount of antioxidants you are consuming.
Author: Brooke Schoonenberg, Registered Dietician Nutritionist.
