Last updated on Feb 9th, 2021 at 01:02 pm

No take-away foods. No home deliveries. No hot counter meals.  No restaurants.  For now, and the foreseeable future, COVID-19 has us all cooking from home, 7 days a week. Lockdown rules and the need for social distancing also mean we need to do our best to reduce the amount of times we are leaving home for essential food shopping.

But mindless panic buying and frightened hoarding aren’t actually going to help when it comes to ensuring we’ve got balanced, nutrient-dense foods at home to support our families’ immune systems.

ALSO SEE: 5 superfoods to boost your immune system during lockdown

Here’s some advice from registered dieticians Jessica Byrne and Retha Harmse, spokespeople for ADSA (Association for Dietetics in South Africa) spokespeople:

Get organised

Take note of what you already have at home. Many of us will now have time on our hands to make an inventory, tidy up and declutter our storage spaces.  Look at the use-by dates of foods in your pantry and freezer and discard anything that is no longer safe to eat or won’t be eaten, recycling whatever you can. Make a proper assessment of your food storage spaces, so you can be sure not to buy more than you can properly and safely store.

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“Aim to use your fridge and freezer space optimally; for instance, fresh produce such as whole butternuts, potatoes, sweet potatoes, onions, garlic and tomatoes should rather be stored in a cool, dry place,” Retha says.

Plan your meals

Keep in mind easy recipes using a variety of simple ingredients, focusing on healthy, nutrient-dense foods. Lockdown is not the best time to get experimental with your family meals, even if you do have more time for cooking. “Rather prioritise the foods you know your family enjoys and will eat so that you can minimise food waste and make the best use of your resources,” says Jessica. Plan for opportunities to cook in bulk soon after you shop so that you can freeze later, especially when it comes to meals that require perishable ingredients.

ALSO SEE: 10 quick and easy freezer-friendly meals

Make your shopping list 

Maybe it’s not something you usually do – but a list can really help to keep you on track when you’re under the stress of lockdown shopping.

Here are some foods to consider:

  • Grains. Aim for higher fibre grains such as brown rice, barley, bulgur wheat, oats, whole-wheat pasta, whole-wheat noodles, high fibre crackers, quinoa and couscous. Whole-wheat wraps can be stored in the freezer to extend their shelf-life.
  • Fruit. Choose fruits that last longer such as apples, pears, unripe bananas and citrus fruits. If you have the freezer space, you can also look for frozen fruits. If you include dried fruits and canned fruits, these should only be eaten in small amounts.
  • Vegetables. Plenty of the fresh vegetables you buy such as spinach, peppers, brinjals and marrows will have to be consumed or used for home-prepared frozen meals in the first few days after you shop. However, you should also shop for fresh produce that lasts longer, such as potatoes, sweet potatoes, onions, carrots and other root vegetables like whole butternut, gem squash, ginger and garlic. Frozen and canned vegetables can be stored to use once the fresh items have been used up.
  • Dairy and protein sources. These include: canned fish such as salmon, tuna or sardines; canned or dried beans; lentils; chickpeas or split peas; nuts and seeds, including nut butters; eggs; cottage cheese; yoghurt or maas; and long-life milk. Store chicken pieces in the freezer, and lean mince, which can be turned into a bolognaise sauce. If you buy in bulk, remember to portion them before freezing.
  • Herbs and spices. Having a range of herbs and spices on hand provides more variety in your meals and can help boost the flavour of foods without needing to add extra salt.

Retha adds: “In case you do fall ill, it is worth having a few easy to cook and prepare foods in the house on standby. Frozen soups, microwavable rice and frozen ready meals are easy options that you can keep in stock in reasonable quantities if you don’t have the energy to prepare more complex recipes. Just remember that canned foods are high in salt, so be sure to drain and rinse before using to remove the extra salt.”

ALSO SEE: 2 quick and easy one-pot meals

Stocking up well during the nationwide lockdown is all about thinking clearly and planning well as there is no need to panic buy and stockpile foods.

More about the experts:

Jessica Byrne is a registered dietician and is the Chief Operating Officer for ADSA. She has experience in public relations and communication, providing up-to-date scientific health content for media and public awareness campaigns, and has worked with the food industry and on local government projects. Jessica also provides dietetic services in a hospital setting, where she is responsible for the nutritional management of critically ill, medical and surgical patients. Learn more about Jessica Byrne here.

Retha Harmse is a registered dietican and the ADSA Public Relations portfolio holder. She has a passion for informing and equipping in the field of nutrition. She is currently in private practice in Saxonwold, Houghton and believes that everyone deserves happiness and health and to achieve this she gives practical and individual-specific advice, guidelines and meal plans. Learn more about Retha Harmse here.