The following are the lists of food with high nutritional value that are affordable, accessible, and have a longer shelf life. You can use these tips and advice about what you can keep during self-quarantine or a long stay at home.
1. Long Lasting Fresh Vegetables and Fruits
It is recommended by the World Health Organization to have at least 400 g of vegetables and fruits each day. Citrus fruits are good options as well as bananas and apples. These can be cut into small pieces and frozen for late consumption. Root vegetables like carrots as well as cabbage or broccoli are relatively non-perishable. Onions, ginger, and garlic are also great options to be kept at home as these can add flavors to lots of meals.
2. Frozen Vegetables and Fruits
All frozen fruits are great options as they contain high levels of vitamins and fiber. Some of the frozen fruits include mango, pineapple, and berries that could be added to smoothies. Also, frozen vegetables are quick to prepare and nutritious.
3. Canned and Dried Pulses
Lentils, chickpeas, and beans are great sources of minerals, vitamins, and fibers. These can also be used for salads, spreads, soups, and stews.
4. Whole Grains and Starchy Roots
Whole grains are excellent foods as their shelf life is long. They can be easily prepared and contributes to fiber intake. Whole grain bread and unsalted crackers are also good options. Starchy roots such as cassava, sweet potatoes, and potatoes are long-lasting as well and are good sources of carbohydrates. For starchy roots, you can leave the skins on for extra flavor and fiber.
5. Dried Seeds, Nuts, and Fruits
Mostly unsweetened and unsalted can be served as healthy snacks or can be added to salads, porridge, or other meals. Nut spreads or butter are good options also as long as they are 100% nut butter that doesn’t have added salt, sugar, or palm oils.
These are a great source of nutrients and protein. Eggs are incredibly versatile. However, opt for boiling rather than frying.
6. Canned Vegetables
Even though frozen or fresh vegetables are usually the preferred option, canned vegetables like peas, mushrooms, and green beans are good alternatives. Nevertheless, remember to choose those with no or low added salt.
7. Canned Fish
Sardines, canned tuna, and other fish are good sources of protein and healthy fats. These can make a healthy addition to whole-grain bread, pasta, and salads. Whenever possible, choose fish canned in water rather than brine or oil.
8. Reduced-Fat and Shelf-Stable Milk
A dairy product has a low-cost basis for protein and other nutrients. Selecting reduced-fat dairy is one technique to lessen saturated fat intake. You can also get all the benefits of dairy. You can also have powdered milk because it is another shelf-stable option.
It might be tempting to buy all of the foods available in the supermarket but it is wise to choose those that give you nutrients. The COVID-19 pandemic made us all health-conscious. There’s no need to hoard, get only the things you need, and consider those that you have already in your home pantry. Think about other people who also need to have their stock of goods at home for their own and their family.