5 Must-Have Nutritious Food During Quarantine

The pandemic coronavirus has bound each of us to stay in self-quarantine. We can’t hit the gym, travel outside or even our eating habits are affected. Stocking from junk food to piling loads of toilet papers as if the world is about to come to the end.

To adapt to the difficult times, a nutritious diet consisting of non-perishable food items are a must to survive this situation. These non-perishable foods do not require immediate refrigeration and can be stored for a longer period. Also, some canned foods are lower in vitamins but at some point, we all agree a canned food is better than no fruit or vegetable at all.

Dried Grains

non perishable dried grains

Dried grains are enriched in carbohydrates and protein, easy to cook and are more durable to be stored for a longer period. Mostly common grains stored are wheat, maize, oilseeds, pulses, and rice. These grains are associated with various health benefits, including regulation of blood pressure, lower risk of diabetes and heart disease.

According to Lori Zanini, R.D., spokeswoman for the Academy of Nutrition and Dietetics, recommends whole wheat pasta due to its high fiber levels which are essential for the bowel movement in the large intestine. “Pasta is also considered comfort food, so this provides an additional benefit during this time.”

Canned Tuna

cooked tuna in a white bowl

Canned Tuna is abundantly available in the supermarts. They are inexpensive and packed with high protein (almost no fat), potassium, magnesium, iron, vitamin A, B6, B12, as well as omega-3 fatty acids. Tuna is vital for the brain, eyes and heart health.

Usually, Tuna is wrapped in mild flavor and can be used with several nutritious recipes. For instance, canned tuna and salmon are used in sandwich whereas some people love to add them to potato or pasta dishes.

Dried Nuts

nuts in a wooden bowl

Eating nuts as a snack is always considered as a healthy diet. Nuts help in reducing heart disease risk, diabetes and maintain cholesterol levels. Plain unsalted nuts are rich in protein, fiber, Vitamin E and a range of minerals such as magnesium, copper, and selenium.

Take a handful of nuts and spur it over yogurt and take a dip of it. This would redefine the way you use to have yogurt with Vitamin A that is essential for your heart and eyes.

Canned Fruits

canned apricot fruit

Especially with the COVID-19 ongoing, Vitamin C is vital for your health, to maintain the health of all the cells in the body. If you are unable to get your Vitamin C from fresh fruits, canned fruits are an excellent alternative.

Most canned products are rated as at least 45% of Vitamin C for your daily body requirement. You can choose on enjoying it as a snack or go on to make a smoothie with added nuts. Just a quick reminder, while shopping for canned fruits look for with no sugar added.

Canned Tomato Products

canned tomato paste

Tomato is one of the ingredients used in almost all the recipes which gives the meal a unique essence, taste, and color. Canned tomatoes are a source of Vitamin C and the antioxidant lycopene, a plant compound which research shows that helps in lower the risk of heart disease and prostate cancer.

Canned tomato products are less pricey than fresh. They can be used to make veggies soup, pair with pasta, add flavor to cooked veggies While buying canned tomato look for a low sodium can.

non perishable food, slef quarantine, whole grain, dry nuts
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