How Dietitians Recommend Stocking Your Fridge and Pantry During the Coronavirus Pandemic


During times like these, in the midst of a viral pandemic, it is important to not panic but to be prepared. Many of us are practicing social distancing and want to limit our exposure to large crowds. Here is a quick list of things to keep on hand during emergencies like this. These nutritious items help you stock up your freezer and pantry for 2+ weeks.

  • Protein Sources:

  • Canned and dried beans

  • Canned salmon: great source of protein and omega 3 fatty acids

  • Canned sardines

  • Canned albacore tuna

  • Dry lentils

  • Nuts

  • Nut butters

  • Boxed plant-based soy milk

  • Trail mix

  • Frozen edamame: excellent source of plant-based protein

  • Ground turkey

  • Lean ground beef

  • Frozen fish

  • Black bean burgers

  • PB2

  • Low sodium jerky

  • Hard cheeses

  • Fruits & Vegetables:

  • Canned tomatoes: excellent source of potassium

  • Frozen broccoli

  • Frozen peas

  • Frozen corn

  • Frozen green beans

  • Frozen mixed vegetables

  • Frozen wild blueberries

  • Frozen cherries

  • Frozen peaches

  • Frozen Spinach

  • Frozen strawberries

  • Fruit cups (packed in 100% fruit juice or water)

  • Dried fruit (no sugar added)

  • Healthy Fats:

  • Tahini

  • Nuts

  • Nut butters

  • Flax seeds

  • Chia seeds

  • Pumpkin seeds

  • Sunflower seeds

  • Extra-virgin olive oil

  • Avocado oil

  • Walnut oil

  • Sesame oil

  • High Fiber Grains:

  • ​Whole wheat flour

  • Brown rice

  • Quinoa

  • Pasta

  • Oats

  • Whole grain cereal

  • Whole Wheat/high fiber bread

  • Farro

  • Millet

  • Popping corn

  • Whole grain crackers

  • Other Staples:

  • Boxed plant-based almond milk

  • Boxed vegetable broth

  • ​Spices & seasonings

  • Low sodium soups

We understand that those who are older than 60, have a chronic disease and autoimmune diseases (such as celiac disease, IBD, RA, diabetes, MS, lupus etc.) and especially those with respiratory conditions (such as COPD, asthma, lung disease) are at higher risk of complications from the coronavirus. For more information, please visit: https://www.cdc.gov/coronavirus/2019-ncov/specific-groups/high-risk-complications.html

Those of you at higher risk should especially consider taking advantage of grocery delivery services from Amazon, Peapod, Walmart, Instacart and Whole Foods. This can help limit your exposure. But as always, be sure to practice good hygiene and wash your hands frequently!

Stay safe and healthy!

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