With the threat of restaurants closing for takeout due to the Corona virus(Covid-19) it is more important than usual to make sure your home is stocked up on healthy foods rather than toilet paper and pasta. You’ll gain a Covid 19 pounds if you aren’t careful what you eat while were stuck at home during this pandemic. 

Below is a dietitian recommended strategy to buy foods to keep you healthy while eating at home.

Frozen vegetables

Did you know frozen vegetables are just as healthy if not healthier than their fresh counterparts. This is because frozen veggies are picked at their ripest where they are most nutrient dense. Keep in mind when planning your meals for adults the recommended daily amount of vegetables for men is at least 3 cups a day and for women, at least 2 1/2 cups. To get this try to include a cup and a half of vegetables with your lunch and dinner meal.

Fresh Fruit

Fruits like apples have a long shelf life. Whenproperly stored, apples will usually keep well for 1 to 2 months in the fridge. An apple a day may not keep the doctor away, but it’s a healthy choice anyway! Some other alternatives that have long shelf life are citrus fruits like grapefruits, oranges, etc these in the refrigerator can keep fresh for two weeks.


Yogurt has a long shelf-life and is packed with probiotics. The word “probiotic” literally translates to “for life,” taken from its Greek and Latin etymology. Probiotics are bacteria that live in our gut and make us healthy. Probiotics are our friends and are important for the proper functioning of not only our digestive system but our entire body!

Dried Beans and/or no salt added canned beans

Not only are beans long lasting but they are a great source of protein and fiber. They can used as a side dish for many meals. I use them for example with my fajitas I make most Tuesdays. 

Avoiding Rice and Pasta 

Skip the simple carbs like pasta or white rice and instead opt for grains like quinoa or fonio which are packed with fiber and protein. If you don’t have access to quinoa or fonio, try to use brown rice. 

Expert tip: avoid grains altogether and use frozen cauliflower rice as a base for you meal. It adds an extra serving of vegetables. 


Eggs will last in the fridge for about 3 weeks. When combined with frozen vegetables you have a healthy and filling meal. 

Freeze Chicken and Fish

Chicken and fish are high in protein which will keep you healthy through this time. In general, red meat has more saturated (bad) fat than chicken, fish and vegetable proteins such as beans. Saturated and trans fats can raise your blood cholesterol and make heart disease worse. Buy things like chicken and fish and store them in the freezer to use at a later time.