Month: April 2020

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

If you’re like many people around the country who are scrambling to stock up on food in response to the Coronavirus, you may be wondering what and how much to stock up on. While Americans have been reassured that grocery stores will stay open and food will continue to be available, it may be helpful to consider what’s useful to stock up on, if or when needed.

GRAINS

A wide variety of grains exist and are an easy source of foods to stock up on since they tend to last longer.

• Oats, quinoa, brown rice, and whole wheat pasta can be bought in bulk and stored for months at a time.
• Sliced whole wheat bread and gluten-free bread can be stored in the freezer for several months.
• Whole grain crackers (i.e. Triscuits) and some of the nut-based varieties (i.e. Simple Mills) can be consumed as part of a snack.
• Whole grain cereals are often fortified with a variety of essential nutrients. Look for cereals that have at least 3 grams of fiber and less than 6 grams of added sugar per serving. Add fruit, nuts or seeds, and milk when consumed as part of breakfast.
• Popcorn is a whole grain that has fiber as well as antioxidants. Not only is popcorn a delicious, whole grain snack but is also an enjoyable treat while streaming your favorite movie or TV show.

FRUITS AND VEGETABLES

Produce is available year-round in any number of forms such as fresh, frozen, canned or dried.

Longer-Lasting Fresh Produce

• Fruits such as apples, bananas, clementines, grapefruits, and oranges are available year-round and can be consumed as part of a meal or snack.
• Vegetables like broccoli, brussels sprouts, peppers, cauliflower, carrots, and potatoes can be added as a side to any meal whether roasted, steamed, sautéed or baked.

Frozen

• Fruits like berries, pineapple, mangoes, and peaches can be used for smoothies or added to yogurt or oatmeal. Additionally, some fruit like berries can be added to meals like pancakes or waffles.
• Vegetables such as spinach can be added to smoothies, soups, casseroles, and quiches. Broccoli, cauliflower, brussels sprouts, peppers or carrots can be steamed, sautéed, or roasted as a side dish to any meal.

Canned

• Opt for canned fruit in its own juice or has no added sugar, and canned vegetables with no salt added or reduced sodium.

Dried

• Shop for dried raisins, mango, dates, figs, apricots, prunes, ideally with less or no added sugar. Dried veggies like kale, beets or carrots are also available, sometimes in a chip-like form.

PROTEIN

• Most meat, poultry and fish can be stored in the freezer and used as needed.
• Canned fish like tuna, salmon and sardines can be eaten in sandwiches, salads, pasta and with crackers.
• Eggs can be stored in the refrigerator for 3-5 weeks and up to a year in the freezer. Boiled eggs can last up to a week in the fridge while in the shell.
• Canned beans provide a helpful source of protein and fiber. Consider getting cans of beans with no added salt or reduced sodium. You can also put beans into a colander and rinse water over them to remove most of the additional sodium.
• Chickpea and lentil pasta are shelf-stable foods that offer more protein and fiber than ordinary noodles.
• Many meat alternatives exist, such as tofu, tempeh, seitan, textured vegetable protein (i.e. soy crumbles), veggie and black bean burgers, and more. These can be another helpful alternative for protein sources and can often be stored in the fridge or freezer for weeks or months at a time.
• Protein bars and smoothies, and protein powder, can be stocked up on for weeks or months at a time and used to supplement a meal or snack. Add protein powder to smoothies, oatmeal, blended fruit bowls, or make your own homemade granola or protein bars.
• Nuts and seeds offer some protein and fiber but are a more helpful source of fat, and can be added to cereal, salads, stir-fry, smoothies and yogurt.

DAIRY

• Milk can be a helpful source of nutrients like protein, calcium, and vitamin D. Unflavored, shelf-stable varieties that are sold in aseptic packages can be used in emergency situations. Dairy alternatives (i.e. nut, pea, oat, soy) often have a longer shelf-life but some are lower in nutrients like protein. Milk can be frozen for later use but leave a little empty space in the container since milk expands when frozen.
• Some cheese, particularly ricotta and cottage cheese, can offer a helpful source of protein and lasts in the fridge for several weeks. Hard cheeses, like cheddar, can last more than two weeks in the fridge if stored properly. Shredded cheese can last for several months when frozen.
• Yogurt can be another helpful source of protein and calcium, and is a natural source of probiotics which help with maintaining gut health. Yogurt can be frozen for later use but the texture may be slightly different when thawed.
• Check out the nutrition information for dairy and dairy alternatives to be aware of some of the differences in products and brands.

If you are feeling worried about having enough food, Buckeye Food Alliance is available for students throughout spring semester who need access to food and personal care items. Nutrition Coaching will continue to be offered virtually through CarmenZoom. Other resources are listed on the Student Life’s We Are Here For You page.

Additional Resources

• Prepping for quarantine should focus on basic nutrition
• Stuck at home and stress eating? Follow this routine to get back on track
• How to order healthy yet delicious takeout during coronavirus lockdown

Written by Janele Bayless, LPC, RDN | Wellness Coordinator for Nutrition Education

You may be wondering what you can do to avoid catching COVID-19. Contrary to what some news and social media outlets may be touting, there’s no particular food or supplement that can prevent people from getting the novel coronavirus. Rather, following basic protective measures, such as proper hygiene and social distancing, can help lower your risk of catching COVID-19.

There are, however, several ways you can boost your immune system to help your body fight potentially harmful pathogens.

Get Enough Zzz’s

Sleep and immunity are closely tied, with one study finding that people who slept fewer than 6 hours per night were more likely to catch a cold versus those who slept 6 or more hours each night.¹ Aim for getting 7 or more hours of sleep each night, and avoid screen time at least 30 minutes before bedtime and caffeine intake at least 6 hours before bedtime.

Pick Plant-Based Foods

Foods with fiber keep your gut’s microbiome healthy which can prevent harmful pathogens from entering the digestive tract.² Antioxidants found in fruits, vegetables, herbs and spices can play an anti-inflammatory role, preventing diet-related diseases.³ Similarly, fruits, vegetables, beans, legumes, nuts and seeds are rich in nutrients like vitamin C which can reduce the duration of the common cold.⁴

Hone-in on Healthy Fats

Omega-3 fatty acids, found in foods like salmon and chia seeds, may help the body fight inflammation.⁵ Similarly, olive oil has anti-inflammatory qualities that can assist the body in fighting off harmful disease-causing bacteria and viruses.⁶

Focus on Fermented Foods

Yogurt, sauerkraut, kimchi and kefir are fermented foods that have beneficial bacteria called probiotics which help to create gut bacteria that help your immune system differentiate between normal, healthy cells and pathogens that may be harmful to the body.⁷ If you’re not a fan of these foods, consider taking a probiotic supplement.

Engage in Activity

Moderate, regular exercise may help reduce inflammation and regenerate immune cells more regularly.⁸ Prolonged exercise has the potential to suppress your immune system so aim for around 150 minutes per week of moderate exercise, such as brisk walking, biking, jogging, dancing, and hiking.

Stay Hydrated

While water doesn’t directly protect you from germs and viruses, being dehydrated can cause headaches and disrupt functions like mood, concentration, physical performance, digestion, and heart and kidney function. These complications can increase your susceptibility for getting sick.⁹ Aim for 8 cups of fluid per day or, for a more accurate measure, take your weight in pounds and divide it by 2.2 to determine how many fluid ounces to consume (example: 150 pounds / 2.2 = 68 fluid ounces or 8.5 cups).

Sources

1. https://www.ncbi.nlm.nih.gov/pubmed/26118561
2. https://www.ncbi.nlm.nih.gov/pubmed/28165863
3. https://www.ncbi.nlm.nih.gov/pubmed/27881064
4. https://www.ncbi.nlm.nih.gov/pubmed/23440782
5. https://www.ncbi.nlm.nih.gov/pubmed/23010452
6. https://www.ncbi.nlm.nih.gov/pubmed/27580701
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/
8. https://www.ncbi.nlm.nih.gov/pubmed/26477922
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/