Top nutrition-related tips for COVID-19:
- Minimize time in store:
- Order groceries online
- Make a shopping list organized based on location of the foods in the store
- Do not spend time reading labels.
- Focus on prepping healthy meals (as best as possible)
- Keep your pantry as well-stocked as possible
- Dried/canned beans, lentils (for entrées, side dishes, or to replace meat, fish, or poultry)
- Dried pasta, rice, couscous, etc. (for entrées, side dishes, or casseroles)
- Canned vegetables and fruits, applesauce (for casseroles, side dishes, or desserts)
- Canned tomato products (paste, sauce, diced, or crushed)
- Peanut butter/jam (any nut butter; apricot jam for stir-fries)
- Cereals (ready to eat; oatmeal)
- Crackers (whole grain if possible)
- Canned tuna, salmon, sardines, anchovies, chicken
- Condiments (ketchup, mustard, low-sodium soy sauce), olives, and pickles (for flavoring)
- Garlic powder, onion powder, chili, cumin, curry, paprika, oregano, thyme, pepper, salt (for flavoring)
- Oils, vinegar (balsamic, white/apple cider, rice) (for cooking, salad dressings)
- Plant-based milks (in case you run out of refrigerated milk)
- Poultry, fish, beef, or veggie patties
- Vegetables (any single vegetable, e.g. corn, carrots, peas, spinach, broccoli; vegetables helpful for casseroles or stir-fries, e.g. chopped onions, chopped peppers, stir-fry vegetable mixes)
- Fruits (any kind, useful for smoothies and to serve defrosted for dessert)
- Entrées for a quick easy lunch
Fresh foods that store well
- Potatoes: sweet, white, red (for entrée or side dish)
- Squashes: acorn, butternut for entrée or side dish
- Brussel sprouts (for side dishes)
- Citrus: grapefruit, oranges, lemons, limes (for flavoring, snacks, desserts)
- Cheese, cottage cheese, yogurt (for pizza, casseroles, snacks)
Tips for reducing stress eating
- Assess your hunger cues. Are you eating because you are hungry or because you are nervous, bored, etc.?
- Intentionally plan 1-2 specific snacks daily, e.g. a snack of almonds at 3 p.m.
- Keep healthy snacks visible; try to keep other foods out of sight to reduce temptation.
- Snack at the kitchen table and not at the TV, computer, etc.
- Use portion control. Instead of eating out of a larger bag, pre-portion an appropriate snack serving to avoid mindless eating.
- Practice mindful eating. Slow down and engage all your senses when eating.
- Try healthy crunchy options like:
- carrots/celery/apples with nut butters (peanut, almond, sunflower)
- carrots/pepper strips/zucchini/yellow squash with hummus, salsa, or avocado
- snacking on nuts or seeds (but limit portion)
- snacking on pre-shredded cabbage/iceberg lettuce
- preparing carrot and celery sticks, store in a water-filled container in the refrigerator to make them extra crunchy!
Ways to reduce stress
- Video chat with a friend
- Meditate or do yoga
- Play music; exercise or dance
- Do a puzzle
- Play with pets
- Breathing exercises
- Take a hot bath
- Knitting, coloring, drawing, crochet
- Drink herbal tea, keep alcohol “in moderation”
Exercise using online resources
To help sustain your energy
- Snack on foods that include a balance of i) protein and/or heart healthful fat with ii) carbohydrates
- Snack with the purpose of providing energy (calories) and nutrients, rather than to relieve stress.
Pair protein and/or heart healthful fat with carbohydrate
- Peanut/almond butter on celery, carrots, apple, whole grain, graham or animal crackers
- Hummus, bean dip, tzatziki, or baba ganoush, with carrots, bell pepper strips, snap peas, tomatoes, whole grain crackers, or pita bread
- Avocado on whole grain toasted bread or whole grain crackers
- Cheese with apple, pear, dried fruit, or whole grain crackers
- Cottage cheese with cut up apple, raisins, and cinnamon, or with canned fruit (in its own juices)
- Yogurt or applesauce topped with Grape Nuts, granola, or trail mix
- Hard boiled egg with whole grain toast or crackers
- Tuna, sardines or anchovies, on whole grain toast or crackers
- Nuts, seeds, granola, or trail mix
- Protein bar (aim for at least 7 g protein and 3 g fiber) e.g. select Clif, Kind, Larabar, Quest, Rxbaror Think Thin)
- Protein drink (homemade; include 1 scoop of whey protein powder and whole fruit, or pre-made Premier Protein, or Muscle Milk lite with whole fruit)
Healthiest Snacks at CUH Cafeteria
- Carrots and Celery Packs
- Garden Salad Snack
- Fresh Packaged Fruit
- Yum Earth Organic Fruit Snacks
- Packaged Nuts
- Greek Yogurt
- Mozzarella Cheese Sticks
- P3 or Taylor Farms Protein Packs
- Granola/snack/protein bar (aim for higher protein & fiber)
- Bagel Chips & Cream Cheese Dip Packs
- Sabra Hummus & Pretzels or Guacamole & Chips
- Smart Food Popcorn, Beanfields Chips, or Garden Veggie Straws
Note: The external resources listed above are not an endorsement. Provision of these resources on our website is permitted under section 418.017 of the Texas Governor's proclamation that Texas is declared a state of disaster and state agencies are allowed to do what is reasonably necessary to cope during this time.