Check out the must-buy list for home care at one glance! Nutritionist: These 9 foods are the most durable, stocking up on them will keep you healthy but not fat

The local epidemic is escalating. In order to reduce the burden on hospitals, more than 370,000 confirmed cases are asymptomatic or have mild symptoms. During the period of home care, in addition to continuing to be vigilant in epidemic prevention and avoiding family gatherings, nutritional supplements for three meals are also very important, and foods that can increase immunity are essential. However, faced with a wide variety of ingredients, how should we choose and purchase them to make them healthy, delicious, and nutritionally balanced, while also allowing the stockpiled ingredients to last longer? Let the nutritionist show you how in seconds with a picture.

Home care for mild cases means that those diagnosed with mild symptoms or asymptomatic patients recuperate at home. It applies to those under 69 years old, those not undergoing hemodialysis (dialysis), and those who are pregnant, but it does not apply to those aged 65 to 69 living alone. Staying at home, three meals a day is a big problem. How should we prepare nutritious, long-lasting and stockpiled food that can boost immunity? Nutritionist Cheng Hanyu specially recommends the following ingredients, including canned food, so that everyone can ask friends and relatives to send them for support to be prepared.

Buy groceries like this! Stock up on health, not obesity

During the epidemic, it is best to spend money wisely, especially investing in health. The first thing is to "buy groceries accurately" and buy ingredients with high nutritional value and long shelf life. Take a look at the following list before shopping, and you can easily eat healthy and enhance your immunity!

1. Long-lasting storage of fresh fruits and vegetables

Buy fresh vegetables and fruits that are durable and can be stored in the refrigerator, with an average shelf life of 2 weeks. Fruits and vegetables are rich in dietary fiber, vitamins, minerals, and phytochemicals, which can help enhance immunity and maintain a good mood.

-Fruits rich in vitamin C: As for fruits, they are rich in vitamin C and can help with anti-oxidation. It is recommended to buy citrus fruits, including oranges, tangerines, grapefruits, lemons, etc., which are rich in dietary fiber. In addition, fruits that can help smooth bowel movements include bananas, kiwis, apples, papayas, etc. Among them, bananas and papayas can be bought when they are not fully ripe. The advantage of this is that you can distinguish the various fruits stored at home and classify the time to eat the fruits. If you cannot eat the bananas immediately after they are fully ripe, it is recommended to cut them into small pieces and store them in the freezer.

- Vegetables rich in phytochemicals and dietary fiber:

It is recommended to stock up onions, cabbage, carrots, cauliflower, beets, etc.

- Spices help fight inflammation: Remember to prepare spices, which can help fight viruses and inflammation, including garlic, which is rich in shogaol, and ginger, which can enhance immunity.

2. Frozen fruits and vegetables

Representative food: Frozen cauliflower, which can be stored for 1 year and 1 month.

Preparing some frozen fruits and vegetables is actually very good. They are rich in nutritional value and the nutrients are not lost. They still retain high amounts of dietary fiber, vitamins and minerals. In addition, they are more affordable and durable than fresh fruits and vegetables. It's great whether you cook it, blend it into a green latte, or eat it with yogurt, and it's quick and time-saving to prepare.

Berries, pineapples that are in season, Brussels sprouts, okra (which can be put in the freezer), cauliflower, and "tri-color beans" that some people like but some don't like so much are all very nutritious.

Even if you buy these fruits and vegetables fresh, you can wash and pack them yourself and then store them in the freezer. We recommend frozen cauliflower, which has no additives, is quickly frozen, and requires no cutting, washing, or thawing. It is a must-have vegetable in the freezer.

3. Beans and canned beans

Representative food: Dried beans, shelf life 1 year**

Beans are a plant-based, low-fat source of protein and are rich in dietary fiber, B vitamins and minerals. Beans such as edamame, soybeans, fresh chickpeas and canned chickpeas have a wide range of uses. They can be made into risotto, soy milk, edamame scrambled eggs, and are great as snacks or stews.

4. Cereals and tubers

Representative food: Whole grain rice without soaking, shelf life 1 year**

Representative food: Dry oatmeal, shelf life 2 years**

Cereals and root vegetables belong to the starch category. Everyone must remember to buy this kind of food. They are easy to preserve and cook. Rice, noodles, potatoes, and sweet potatoes are common choices. I suggest that you may also buy some brown rice, black rice, quinoa, and whole-grain rice that does not require soaking. They are nutritionally balanced and rich in lutein, zeaxanthin, and dietary fiber. Canned corn kernels, for example, can help protect your eyes. They do not lose nutrients and are delicious and sweet, making them a good choice for cooking! In addition, whole wheat toast can also be bought and put in the freezer, which is also a great way to store breakfast food.

The 9 best foods to buy during home quarantine. (Photo taken from nutritionist Cheng Hanyu’s Facebook page)

5. Nuts and seeds

Representative food: Nuts, shelf life 1 year**

Sesame seeds and unseasoned nuts are essential ingredients in daily households. They are rich in vitamin E, dietary fiber, iron and calcium. Nuts are great as snacks and can be eaten while watching the news, watching TV series, or keeping up with what’s happening in the world!

Tip: After opening the nuts, be sure to put them in the refrigerator to avoid the smell of oil.

6. Eggs

Representative food: Eggs, can be kept for 1 week**

Eggs contain complete and rich protein. They are delicious, long-lasting, versatile and easy to cook. They can be steamed, boiled, stir-fried, pan-fried or stewed. Even a novice housewife can easily become a master chef.

7. Canned vegetables

Representative food: Canned mushrooms, shelf life 3 years and 4 months**

Although fresh and frozen vegetables are recommended as the first choice, canned mushrooms and canned tomatoes are also good choices. Canned tomatoes can also be made into pasta and can be stored for a very long time, ensuring adequate vegetable intake at all times.

Tip: Try to choose canned vegetables with less salt or no salt.

8. Canned seafood

Representative food: canned fish, which can be stored for 3 years.

Fish is a good source of protein and healthy fats, and canning it does not affect the content of these proteins and good fats at all. Whether it is used for salads, dry noodles, breakfast with bread, or as a side dish, it can be healthier.

Tip: Try to choose boiled canned fish and avoid fried or salted canned fish.

9. Shelf-stable dairy products

Representative food: long-lasting milk, which can be stored for 9 months.

Representative food: milk powder, with a shelf life of 1 year and 6 months.

Dairy products are rich in calcium and protein. Long-lasting milk can be stored for a long time because of its high sterilization temperature (long-lasting milk does not contain preservatives), and milk powder is also a good food that can be stored for a long time because it is processed and dried. Cheese is also very durable before opening.

Tips: After opening, remember to divide it into small packages and put them in the freezer, so that it can be kept fresh and stored for longer!

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