Stocking up your pantry with healthy foods that last
Grocery shopping may be something you take for granted. But heading into the cooler months, you never know when the flu (or another seasonal illness) might keep you from your normal errands. Stocking your pantry now is a proactive way to ensure you always have access to nutritious meals.
The best way to start is by creating a well-thought-out shopping list. In addition to some fresh foods, include foods with a long shelf life. Having a several-day supply on hand can provide peace of mind.
Making smart food choices
First, focus on choosing nutrient-rich foods. No magic ingredient can stop you from getting sick. However, a healthy, balanced diet provides several nutrients that may help support your immune system when eaten on a regular basis. For example:
- Proteins, specifically amino acids, are essential for creating the immune system’s antibodies. Sources include fish, lean meat, poultry, beans, and nuts.
- Vitamin A helps regulate the immune system. Sources include sweet potatoes, carrots, spinach, and apricots.
- Zinc helps the immune system fight off bacteria and viruses. Sources include fish, poultry, beans, and whole grains.
Creating your shopping list
Next, include some long-lasting staples on your list. Here are a few suggestions (look for brands with low-sodium or no-salt-added options):
- Canned tuna, salmon, and sardines
- Canned chicken
- Peanut butter
- Dried beans, peas, and lentils
- Brown rice
- Whole-grain cereal
- Whole-grain pasta
- Jars of pasta sauce
- Cans or shelf-stable cartons of soup and broth
- Canned fruits and vegetables
- Dried fruit
- Pasteurised, shelf-stable milk
One last tip: To maximise nutrition, make sure to choose healthy foods that you’ll actually eat.
This article was produced by WebMD Ignite and represents the views of the author(s). The content does not necessarily reflect the opinions or recommendations of BF&M Group or its affiliates. Readers are encouraged to consult with a qualified professional for personalised advice and information.
Ready to take ownership of your health? We can help. Find more health and wellness resources from BF&M here.