As the coronavirus began to show its impact worldwide, we started to hear news reminiscent of dystopian movie scenes. The most worrying of these is unconscious grocery shopping. When we say "consumer society", the first thing that comes to our mind is the American people, who have gone completely off the rails on this issue and started the panic buying trend. The people we see on social media and in our newsletters fighting over toilet paper, empty grocery store aisles, and wasteful stockpiles in home garages are evidence of greed.
In this uncertain period when we need to stay at home as much as possible, it is very important to use resources by sharing, not to keep more than we need and not to do "panic shopping" . By calculating our average two-week consumption at home, we need to turn to long-lasting and beautifully packaged foods whenever possible.
Here are the tips to do your grocery shopping wisely without turning it into panic shopping!
Canned foods
Canned food is the most useful type of food in emergency situations due to its easy storage and long shelf life. This type of packaging, which can keep food fresh for many years when stored under proper conditions, is also not bad at preserving the vitamins and minerals of foods!
Vegetables:
It may be wise to buy canned vegetables in emergency situations, as they contain plenty of fiber, strengthen the immune system with their high nutritional values, and are shown to be the key to a balanced diet. At this point, it is important to buy those with low sodium content.
Legumes:
It is important to buy legumes, which are a source of vegetable protein, in canned form to support a balanced and practical diet in this process. While shopping, you can choose canned foods without added salt or spices.
Fish:
Fish, which are a source of Omega-3 and protein, can also be preferred canned. You can easily choose canned tuna, sardines, salmon or anchovies as a source of protein in your meals for a healthy and balanced diet.
Soups and sauces:
You can diversify them with different flavors by choosing canned soups with low salt and fat content.
Cellar
In this process, it would be beneficial to add more nutritious foods that can be eaten for a long time to the kitchen cabinets full of pasta, delicious sauces or peanut butter.
Quinoa, buckwheat, rice, lentils and whole grains:
These nutritious foods can be used as a base for many dishes or as a side dish for meals.
Pasta:
Instead of plain ones, add whole wheat, legume-based or gluten-free pasta to the list. Half a kilo of dry pasta equals 8 servings. Based on this, do not forget to add your pasta needs for 2 weeks to your stocks.
Chicken or bone broths:
Long shelf-stable, low-calorie and nutritious, these bases are the key to delicious meals!
Long-lasting milk:
It is beneficial to choose milk that is easy to store and has a long shelf life whenever possible.
frozen food
Unlike canned foods, frozen foods have a limited shelf life and if you are especially careful not to buy more than you need, you will not waste the food. Frozen vegetables and fruits are nutritionally almost identical to fresh ones.
Vegetables:
You can choose frozen vegetables that you can use as a side dish with your meals or combine them with proteins and grains to create a healthy meal. We especially recommend adding dark greens to your shopping list!
Fruit:
Don't forget to make room in your freezer for frozen fruits, which are indispensable for making smoothies or light desserts!
White and red meat:
It would be a wise choice to buy fresh meat and freeze it.
Breakfast and snacks
In this part of shopping, do not forget to choose high-fiber and balanced options that do not contain sugar.
Breakfast cereals and oatmeal:
Choosing high-fiber and low-sugar cereals will help you keep your hunger under control during the day. Oatmeal, on the other hand, can be a nice, balanced and fun meal with toppings such as fruits, milk or yogurt, peanut butter and more.
Dried fruits and nuts:
With their long shelf life and high nutritional values, you can choose them both as healthy snacks and to spice up salads, oatmeal, breakfast cereals, yoghurts and desserts. In this process, instead of openly sold dried fruits and nuts, you can turn to packaged foods and consume fresh Tadım Raw Nuts and Dried Fruits .
Perishables easily
Every product you buy fresh is included in this group. When making choices in this group, which generally needs to be stored in the refrigerator, choosing those that last longer will help us consume foods without spoiling. Don't forget to check expiration dates too!
Fruit:
You can choose options such as apples, bananas, oranges and lemons that keep you full, stay fresh for a long time and can be consumed in different ways without getting bored.
Vegetables:
It may be wise to buy nutritious vegetables that can be stored easily, have a long shelf life, and are nutritious, such as carrots, potatoes, sweet potatoes, onions, garlic, and cabbage.
Egg:
Eggs, which can maintain their freshness for up to 3 weeks when stored under the right conditions, are a nutritious option that you can cook and consume in various ways.
Cheese:
Generally, packaged cheeses in markets last easily for up to 2 weeks. While soft cheeses also have a shelf life of 2 weeks, dry types can stay in your refrigerator for up to 1 month.
Bread:
Freezing the bread you buy according to your preference and eating it fresh by thawing and heating it as much as you need for the day may be a good option in this process.
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