Hi MealMasters! I am Dr. Monique May, Board-certified Family Physician and Founder of Physician in the Kitchen™. Through my meal delivery service, cookbooks and cooking utensils I help busy households enjoy healthy eating without impacting their hectic schedules. Let’s face it: there is A LOT of information out there about the Coronavirus (COVID-19), and some of it can be pretty scary. It seems not a day passes without new cases being reported as well as cancellations of conferences, classes, and game shows. Even March Madness may be affected. Some of you may be asked to work from home. And if someone starts to have symptoms, they have to self-quarantine for at least 14 days. Symptoms include cough (with or without phlegm or blood), fever, shortness of breath, muscle aches, fatigue, sore throat, headache, cough with sputum production and/or hemoptysis. Some people also have nausea and diarrhea before the respiratory symptoms start. So what should you do to make sure you have enough food to last should you have to isolate yourself or a family member for at least 14 days? Here are 5 helpful tips to make sure you will survive on more than just Ramen noodles and microwave popcorn.
Tip #1: Be prepared. Since you never know when you could be exposed to the virus, go ahead and start to take inventory of what you have now. Check your pantry for cereals, grains, canned vegetables and fruits, beans, nuts, canned fish (preferably packed in water and low-sodium) and other items that can last in a cool dry place for a while, including garlic, shallots, onions, and potatoes. You definitely want to include foods that boost and strengthen your immune system, such as sunflower seeds, almonds. Check your fridge for citrus fruits such as lemons, oranges, limes, and grapefruit. Be sure to stock up on types of milk that do not require refrigeration, such as almond or soy. These don’t have to be refrigerated until opened. You can even buy and freeze regular milk as well. Don’t forget about bottled water of all varieties, tea, coffee, and juice (but only if it is 100% fruit juice and low in sugar). When you go shopping just add a few missing items at a time. As for your freezer, check to see what you have in there. If you batch cook, hopefully you have a few homemade frozen meals already stashed away. Make sure you have plenty of frozen vegetables (including spinach and broccoli) and fruits. Healthy frozen treats like frozen yogurt, fruit bars, and low-fat ice cream are good to have on hand. Don’t forget a few adult beverages, especially the healthy kind like red wine.
Tip #2: Sanitize. Wash your hand for at least 20 seconds (about how long it takes to sing “Happy Birthday twice”). Have plenty of cleaning supplies and sanitizers on hand, as well as paper towels, tissues, and disposable wipes. Hand sanitizers should contain at least 60% alcohol to be effective. Here is a list of agents that are effective against the coronavirus. Wipe down your countertops after removing your grocery bags, after or unpacking fresh meat, fish, or produce.
Tip #3: Use a grocery drive-up or delivery service. If you are pressed for time or just freaked out about going into a supermarket with lots of people and dirty shopping cart handles you have options. Place your shopping order online and then just pull up to your local grocery store, or have it delivered from one of the national companies (see list here). Be prepared to pay a fee for either option. Check to see if there is a special or discount for your first order.
Tip #4: Shop early in the morning or late at night. If you don’t want to pay a fee to have someone shop for you but you still want to avoid crowds, go before or after everyone else does. Just remember that you likely will not have access to fresh bakery or butcher items at those off-hours.
Tip #5. Check your prescriptions. Well, this may not exactly fit the category of kitchen preparedness, but since some medications are kept refrigerated and some people do keep their meds in the kitchen so they remember to take them every day with breakfast, why not mention it here? Make sure you have at least 1 month’s worth of your prescribed medications on hand, as well as over-the-counter medicines such as acetaminophen, ibuprofen, and medicines for cold, flu, and gastrointestinal symptoms.
Hopefully this info makes you feel empowered instead of overwhelmed! Keep doing (or start) other things to boost your immunity, like getting adequate sleep, staying well-hydrated, getting regular exercise, AND WASHING YOUR HANDS often and correctly.
Here is a link to the CDC’s COVID-19 webpage for the latest developments.
See You In The Kitchen!
Dr. Monique
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