Part 2: Food Buying Guide
The following is an overview of foods with high nutritional value which are generally affordable, accessible and have a longer shelf life. You may use this list as inspiration for what to keep at home during self-quarantine or longer home stays.
1. Long Lasting Fresh Fruits and Vegetables
Good options include citrus fruits, bananas and apples (which can be frozen for smoothies), root vegetables such as carrots, turnips and beets, as well as cabbage, cauliflower and broccoli. Garlic, ginger and onions also store well and add great flavour to meals.
2. Frozen fruit and veggies All frozen fruits such as berries, pineapple and mango are great options, as they still contain high levels of fibre and vitamins and are often less expensive than the fresh versions.
3. Dried and canned pulses Beans, chickpeas, lentils and other pulses are great sources or vegetable protein, fibre, vitamins and minerals.
4. Whole grains and starchy foods Wholegrain rice and pasta, oats, buckwheat, quinoa and other unrefined whole grains can easily be prepared, and they contribute to fibre intake. Wholegrain bread can conveniently be frozen for later use. Starchy roots such as potatoes, sweet potatoes and cassava are also long-lasting and good sources of carbohydrates.
5. Dried fruits, nuts and seeds Particularly unsalted and unsweetened. Nut butters or spreads are also good options, as long they are 100% nut butters without added sugar, salt, or partially hydrogenated or palm oils.
6. Eggs Eggs are a great source of protein and nutrients and are incredibly versatile.
7. Canned vegetables If you don’t have access to fresh food, canned vegetables such as mushrooms, spinach, peas, tomatoes and green beans are good alternatives with a longer shelf life, to ensure a sufficient intake of vegetables.
8. Canned fish Canned tuna, sardines and other fish are good sources of protein and healthy fats. If possible, choose fish canned in water rather than oil or brine.
9. Reduced fat, shelf stable milk Dairy products provide an inexpensive source of protein and other nutrients. Choosing reduced-fat dairy is one way to reduce saturated fat consumption, while also getting all the benefits of dairy.