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The food you need in the pantry

Mikaela Wilkes

If you and your household have to go into sudden self-isolation, do you have what you need in the pantry to go the 14-day distance?

Even if you don’t fall sick, you’ll have to stay put for at least another 10 days after your family member or flatmate with Covid-19 gets released.

We asked nutritionists to draw up a household shopping list for 21 days of self-isolation.

The things to stock up on are versatile, affordable, nutritious, cooked quickly, and long-lasting.

Registered nutritionist Nikki

Hart said we need: A pantry and freezer full of alternative proteins; good sources of carbohydrates (to keep energy up); and frozen or canned fruits and vegetables.

We can get protein from meat and fish, but also from cheap nonperishables such as canned beans and lentils.

Planning food for people who are unwell

‘‘At the start of isolation, put aside food stores that are suitable for ill people,’’ registered dietician Helen Gibbs said.

‘‘Most people developing Covid19 will have mild symptoms. They are likely to have a fever and poor appetite, and food is important during this period.’’

Don’t starve a fever

‘‘If you have a fever, and you’re sweating a lot, your body is looking to replace sodium content,’’ said Hart. ‘‘Vegemite on toast can be quite useful because the salt will help you want to drink more fluid, which we want to happen.

‘‘Put a couple of loaves of bread in the freezer. If you’re really feeling horrid, put some peanut butter on toast and then at least, you’ll get some whole grains and protein.’’

Lemonade iceblocks are a winner: ‘‘They’ll deliver glucose, they can help cool you down very quickly.’’

When you feel sick, sometimes the smell of food can make you feel worse. Cold food has less odour, so you’re more likely to consume it.

Self-isolation shopping list

This is designed for four adults over a 21-day period, written by dietician Helen Gibbs.

Make a list of these things as they’re used in the main pantry, and replace them each week when you shop.

■ Rice (5kg bag)

■ Pasta (5kg). Spaghetti and vermicelli cook fastest.

■ Beans (10 cans 390-410g). Ideally in spring water but brine or tomato sauce OK options.

■ Meats (5 cans 390-410g). Tinned corned beef or equivalent.

■ Fish (5 cans 390-410g size). Tinned in oil are more energy dense if people you are feeding are very active.

■ Fruit (20 cans 390-410g). Select a variety.

■ Vegetables (20x 390-410g cans or 8.2kg of frozen vege).

■ Milk powder (5kg – 110g milk powder makes 1L)

■ Cereal (4 large boxes, choose high fibre)

■ Oats (5kg)

■ Flour (6kg - white and wholemeal)

■ Baking powder (200g).

■ Oil (2L). Canola or rice bran is best.

■ Sugar (2kg). For cooking and hot drinks.

■ Tea (250 bags).

■ Coffee (500g). (Or soup mixes, or drinking chocolate).

■ Margarine (1kg).

■ Salt (200g). This is for flavour if needed.

■ Peanut butter (600g).

■ Crackers/cabin bread (6 packs of 250g size).

■ Eggs (48). If your eggs are fresh they can be stored in a cool cupboard, turning them every couple of days to improve shelf life. If your eggs are a bit older, you can coat them in Vaseline. Store in a tray covered with cling film. Vaselined eggs can last up to 3 months.

■ Onions (5). Store in cool dark place. Wrapping individually in paper can prolong shelf life.

■ Carrots (5).

■ Potatoes (10). ‘‘Something like yoghurt is a great source of protein, probiotics, and don’t worry, dairy won’t cause phlegm,’’ said Hart.

Drink plenty of fluids

Encourage an unwell person to drink plenty of fluids, which can include, juices, cordials, soup, milky drinks, juice, tea or coffee.

‘‘Soup can help dampen down inflammatory action when you’ve got a sore throat,’’ said Hart.

She also likes hot ginger, lemon, and honey drinks.

Eat little and often (or just when you feel like it).

Planning food for people who are well

The main issues for people who remain well during self-isolation are: boredom, sharing food fairly, and usual food choices not being available.

Remember, dry staples such as pastas and rices (that are high in fibre) will keep you fuller for longer.

Then it’s a matter of making sure you have things to add to these meals, such as canned and frozen fish, and lentils.

‘‘Eggs are an underrated source of protein that’s affordable when you feel sick.’’

To stop yourself raiding the cupboard, pair dry foods with fluid foods (like crackers AND a piece of fruit, or popcorn AND a yoghurt), so you stay full.

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2022-01-28T08:00:00.0000000Z

2022-01-28T08:00:00.0000000Z

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