Coronavirus Shopping List: What to Buy and Skip

Even if you aren’t showing symptoms of COVID-19, experts advise social distancing to stop the spread of the disease. Stock up on these groceries and medications to prepare.  

Nonperishable food that comes in a can is a must-buy when you're hunkering down

As communities and states issue restrictions and closures amid the COVID-19 pandemic, it's likely you're facing plenty of at-home time, possibly for weeks. What do you really need to have on hand to make sure you're prepared?

Here are some suggestions for stocking up the smart way.

Nourishing and Shelf-Stable Food 

First, you'll want about 14 to 30 days of food and supplies. While fresh fruits and vegetables will be perfect for that first week or so, be sure to have plenty of options that can be in your pantry for longer, suggests Martha Lawder, RDN, of Sacramento, the president of the California Academy of Nutrition and Dietetics.

Canned Foods 

"During any emergency, it's important to consider how you will nourish yourself and your family," she says, adding that dried and canned goods are essentials — and brown rice, lentils, dried beans, and dried fruits are top choices.

"These foods are great sources of magnesium, which is a very important micronutrient for metabolic function and a strong immune system," she says.

Lawder also likes to keep canned soup, jarred pasta sauces, and fruits that have been canned in juice instead of syrup. Although some comfort foods — we're looking at you, mac and cheese — make for a nice indulgence, remember that people are sheltering in place for a reason.

"This is a time to focus on staying healthy, and your nutrition can support that," says Lawder.

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Energy-Boosting High-Protein Foods

"Sometimes, fresh or even frozen meat can be less available during an emergency," says Lawder. "Plan in advance to make sure you're still getting quality protein options."

For example, pair a whole grain like brown rice or whole-wheat pasta with legumes, she suggests, such as PB&J on whole-wheat bread. You can also get protein bars as snacks — choose the option with the least added sugar.

Another handy choice? The must-have of road-trippers everywhere: jerky. Lawder says there are many great varieties now available, including turkey jerky, and several are made without nitrates, a preservative that's been linked to heart issues, according to the Mayo Clinic.

Instead of just snacking on jerky (although that's an option), Lawder suggests adding it to soup or pasta sauce for a protein boost. Those on a pescatarian diet can snag canned tuna, and those on a vegetarian or vegan diet can opt for canned beans for extra protein.

Frozen Foods

Along with some canned options, make the most of your freezer space if frozen food is available, suggests McKenzie Caldwell, MPH, RDN, based in Charlotte, North Carolina.

"Fortunately, frozen produce has very similar nutrition profiles to fresh fruits and vegetables, so don't be afraid to add a variety of these to your list," she says. "While you're in the freezer aisle, pick up a few of your favorite frozen proteins as well, like chicken, fish, lean beef, or veggie burgers, since these will last in your freezer for a few months." Reach for unprocessed meats — in other words, choose chicken breasts over chicken tenders or nuggets.

‘Sick Day’ Foods

Include some of your go-to favorites for when you're sick, too, such as chicken noodle soup, saltines, and ginger ale. If you do end up coming down with COVID-19 or another bug, you’ll thank yourself for having these handy.

Fresh, Versatile Foods for Homemade Meals

Another top suggestion is to buy fresh produce and meats or meat alternatives and spend some time prepping your own frozen meals, which can be significantly lower in sodium and preservatives, Caldwell says.

"This is great to do in advance, because if you do become sick, you'll have these frozen prepared meals on hand as a nourishing option," she notes.

She suggests plenty of brightly colored fruits and vegetables, to help your body get immune-boosting antioxidants, along with fermented products like yogurt and kimchi to promote gut health.

Self-Care Food Options

This is a time of incredible stress and uncertainty, and if a few cookies make you feel better, then eat the cookies, says Caldwell.

"Generally, you want to stay healthy with nutrient-rich options that have the fiber and protein you need to maintain energy during a quarantine," she says. "But that doesn't mean you have to skip dessert."

Don't go overboard and create your own snack aisle, she adds, but have some favorites on hand.

Other Self-Care Essentials

That goes for nonfood items too, like Epsom salt for a luxurious soak and hand lotion that can ease dryness from increased hand-washing.

Supplies for Your Children and Pets

Whether your small ones are the human kind or covered in fur, make sure they have what they need for 30 days. That means formula, diapers, pediatric cold medication, snacks, games, books, and puzzles.

For your pets, stock up on food and other supplies, including treats. In some parts of Europe, even dog walks are being restricted in terms of duration and scope, so you may want to add a few dog toys to the cart, too.

Prescriptions and Over-the-Counter Medications

Even in locked-down Italy, pharmacies are still open, but prescription medications are one item to have well in advance of when you need them, suggests Manish Trivedi, MD, the director of the division of infectious diseases at AtlantiCare in Pomona, New Jersey.

"Speak with your doctors now about three-month prescriptions, rather than relying on the ability to get refills every month," he advises. "Also, consider signing up for mail-order medications in the event you can't leave home."

Plan for potential illness as well, he says, either in the form of COVID-19 itself or the flu, which is still in full swing. Your medicine cabinet doesn't need to become a mini-pharmacy, but Dr. Trivedi says at least have over-the-counter medicine, tissues, and anything else that helps ease you through cold and flu season.

Right now, there is no specific treatment or medication for COVID-19 beyond addressing the symptoms, so doctors recommend treating it like a cold or flu.

First-Aid Kit

It's helpful to have a first-aid kit, he adds, with items like bandages and antibiotic cream, since that will keep you from running to the store when minor injuries occur.

Toilet Paper, Hand Sanitizer, and Bottled Water Are Optional

If your tap water isn't great, you may want to add in some bottled water, but no matter what, Lawder emphasizes that hydration is crucial for maintaining health.  

On the other hand, chill out about toilet paper and hand sanitizer, Trivedi suggests. Yes, you may need them, but for now, stores are still open and will restock. Like other items on the list, consider what you need for the next few weeks to 30 days. Do you really use 100 rolls of toilet paper every month?

Not to mention that soap and water are preferable to hand sanitizer. While it's helpful to have some sanitizer available for when you do go out, you don't need to hoard it — that limits the amount available for others, especially those who rely on it and have less immediate access to soap and water, such as first responders, delivery drivers, healthcare workers, and grocery and pharmacy cashiers.

Look for the Letters WIC on Food Items

While we're on the topic of "sharing is caring," look at grocery store descriptions and price tags to see if items are marked as WIC, suggests Caldwell. These are the only items those on food assistance can buy with their supplemental nutrition plan benefits, and if those are cleared out, there are no alternatives. If you're not on WIC, consider choosing a different option so there's plenty for those who are.

Final Word on Grocery Shopping During COVID-19

Shopping wisely and mindfully will not only help you stock up on what you need, but will also ensure there's enough for everyone. And when you get home with your purchases? Wash your hands.