Maintaining Your Healthy Diet
Eating a healthy and wholesome diet is often associated with frequent trips to the grocery store. However, many areas are being urged to practice social distancing and self-quarantining in order to help slow the spread of COVID-19 (Coronavirus.) This means making the least amount of grocery shopping trips as possible.
The good news is, it doesn’t have to affect your healthy diet! In fact, continuing to eat healthy and nutritious meals and snacks during this time will only help improve your immune system and keep your body strong. Listed below are healthy food choices that will last a long time in your fridge or pantry!
Healthy Foods That Last a Long Time
Fruits and Vegetables
- Apples: There are a wide variety of apples to choose from, all of which are rich in vitamins, minerals, antioxidants, and fiber. When stored in the refrigerator, they can last up to 4 weeks!
- Citrus Fruits: Lemons are oranges are both excellent sources of vitamin C. While we typically place them in a bowl on the counter, they can last for almost a month when you place them in a sealed plastic bag inside your refrigerator.
- Onions: Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels. Store them in a dark, cool and well-ventilated spot in your home or wrap them in paper and put them in the fridge for up to a year!
- Celery: Celery is a good source of vitamin K, vitamin A, vitamins B-2 and B-6, and vitamin C! Wrap your celery stalks in aluminum foil and place in the fridge for a crisp snack all month.
- Cabbage: When kept in the refrigerator, cabbage can last up to 6 months! While this vegetable is often over looked, it is packed with nutrients such as fiber, vitamin K, vitamin C, vitamin B6and folate.
- Beets: When stored in a cool, dark, and humid space like a crisper drawer, they can last several months. Beets are low in calories and are packed with nutrients and nitrates that help lower blood pressure.
- Carrots: Carrots are a great source of beta carotene, fiber, vitamin K1, potassium, and antioxidants, making them the perfect vegetable to snack on and cook with. Luckily, they can last up to 5 weeks in the refrigerator.
- Potatoes: Potatoes lack cholesterol and are packed with nutrients like fiber, potassium, vitamin C, and vitamin B6, making them a very heart healthy food. There are many varieties to choose from, but most potatoes can stay fresh in the pantry for up to 5 weeks!
Additional Healthy Food Items
- Canned Fruits and Vegetables: As long as you choose an option with little to no added sugar, these are a great pantry stable that can last for years!
- Dried Fruit: There are a variety of dried fruits to choose from, all of which are loaded with nutrients! However, they are also high in sugar and calories so practice moderation. They make a great salad topping, quick pick-me-up snack, or even a dessert!
- Nuts: There are so many nutritious nut varieties to choose from! All of which last for about a year and are a great source of protein, healthy fat, and
- Nut Milks: Nut milks, such as almond milk, are shelf stable until you open them and once opened they last 7-10 days. Coconut milk, whether in a box or a can, is also a good option!
- Seeds: Seeds, like pumpkin, chia, or sunflower, are a healthy snack, salad topper or cooking ingredient! No matter which variety you choose, you will be consuming a good amount of protein, healthy fat, and a lot of fiber!
- Olives: Olives are a great source of healthy fats and are high in vitamin E and powerful antioxidants. Olives can last for over a year when stored in the refrigerator. Just be mindful of the sodium levels in canned or jarred olives.
- Beans: Beans are one of the easiest sources of protein to store long term. They can last for years and can be incorporated into just about any meal!
- Cheese: Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Check the date on the packaging to confirm, but most cheeses can last 6 weeks or more in the refrigerator.
Keep in mind that most fresh meats and produce can be frozen, so that is another option if your favorite items do not last long in your refrigerator or pantry!