What to stock in your fridge, pantry

March 24, 2020

THE situation in the country is getting scarier as reports that the looming limited emergency powers of President Duterte to contain the coronavirus (COVID-19) would lead to stricter community quarantine – shutting down public markets where social distancing is often ignored.

The intensity of panic buying increases with reports being circulated in social media that people should stock up on food good for a week or longer.

Better fill your pantry with health foods.

* Vegetables. Baby carrots, cherry tomatoes, snap peas and precut vegetables are quick to pack. You can also buy whole vegetables like broccoli, bell peppers and celery; chop them up to use throughout the week on sandwiches, wraps or salads.

* Fruits. Whole fruit like apples, bananas, oranges, pears, nectarines, grapes or peaches – these are easy to grab and go. Canned fruit (canned in juice, not syrup) - try individual serving cups or cans of mandarin oranges, peaches or fruit cocktail.

* Whole grains. Buy 100 percent whole wheat bread, pitas, and/or wraps – if you're trying to cut back on carbohydrate, consider a low-carb version.

* Protein foods. Canned tuna, reduced-sodium lean deli meat, rotisserie chicken (buy a whole chicken and use it throughout the week), eggs – hard boil these ahead of time and unsalted nuts/nut mix.

* Dairy. Skim or one percent milk – soymilk or almond milk are also god options, especially for those with a lactose intolerance. Light yogurt or non-fat yogurt - plain is best, flavored varieties will have more carbohydrate. Cottage cheese (try one or two percent low-fat cottage cheese) to cut back on the calories.

* Some flavorings. Hot sauce, hummus, light salad dressing, mustard, salsa, balsamic vinegar, olive oil, lime and/or lemon juice.