COVID-19 Essentials: How to Shop and Plan for 2 Weeks

Old mindset: What do I WANT for dinner?
New mindset: What do I HAVE for dinner?

For some, grocery shopping was never fun. For the rest of us, a once enjoyable activity is now fraught with long lines, stress at what will be in stock, and fear at the risk that comes with being around others for a prolonged period of time. Folks have recommended limiting shopping to once a week or two for physical safety, and for a lot of people, limiting grocery shopping also helps mentally by reducing the anxiety that comes with going into a potentially perilous situation. Today, we’ll cover things to help you get in and out of the grocery store fast, and make sure you’re coming home with enough to keep you set for a while:

• Make a list
• Plan your shopping trip
• Be ready to substitute
• Strategize your pantry/fridge/freezer (and sometimes car or closet)

At the end of the article is a shopping list that should keep 1 person relatively healthily fed for 2 or more weeks.

Caveat emptor – while some of these tips will apply to everyone, many of these recommendations assume a certain level of privilege: ability to spend $150+ at a time for groceries, ability to shop at flexible hours, time to cook for yourself and your family, basic cooking knowledge, access to a kitchen stocked with essentials, etc. If this isn’t your situation do the best you can to keep yourself fed and safe, and that is enough.

Make a list
This serves multiple purposes: it helps you start to imagine the types of meals you’ll be able to make with your shopping supplies, it prevents you from forgetting crucial items, and can help you be ready to substitute on the fly based on what is available. Tips for making a good list:

• Plan for breakfasts, lunches, dinners and snacks
• Plan for a few easy meals in case you get sick or busy – think canned soup, frozen dinners, etc.
• Shop your fridge/freezer/pantry first – see what you have before you start your list
• Include a few treats on your list: Chocolate, beer, wine, popcorn, fancy cheese – whatever makes you happy!
• Don’t forget things like shampoo, deodorant, and face wash
• Check your stock of Ziploc bags, trash bags, Lysol, dish soap, etc.
• Understand how long things will last, and plan to only buy what you can store or use before it goes bad

Plan your shopping trip
Grocery stores stock shelves at night, so shopping in the morning increases your odds of having a fully stocked store to shop. Many stores have dedicated their first 1-2 hours for senior citizens and other at-risk groups, so plan to shop between 9 a.m. and 12 p.m. Additionally, most people shop on the weekends, so try to shop Monday through Thursday. If you typically work during those hours, try talking to your boss to see if they will let you take some flex time to shop, or allow you to start you day later and work later.

Plan about 2 hours, plus the time it takes to drive 2 and from the store: This is 1-1.5 hours for shopping and checking out, and about half an hour for putting groceries away. There have been a variety of suggestions for how to sanitize groceries, however, most scientific evidence shows that practicing social distancing while shopping, avoiding touching your face while shopping, limiting the amount you touch and washing your hands as soon as you get home are sufficient. General guidance from professionals is that you do not need to disinfect every item when you get home. If it helps keep you sane, do it, but allow yourself extra time for your shopping. You SHOULD wash your hands when you get home, and again after you unpack your groceries.

Plan your route for going through the store. This will help you limit the amount of time you spend in the store and make sure you don’t forget anything. When you first get in, check for wipes to wipe cart handles, and take one to keep as you touch freezer doors, etc. As you plan your shopping list, group it by sections so you aren’t zig-zagging across the store. Be ready to skip aisles and come back if it looks like folks are crowding in one area. Also, following new CDC guidelines, bring a mask to wear (link includes sew and no-sew options). My path based on my preferred store’s layout is:

• Health & beauty
• Paper goods/cleaning supplies/plastic bags and wraps
• Produce
• Meat/butcher counter
• Dairy & eggs
• Cheese & packaged meat (bacon, deli meat, etc)
• Coffee/beverages
• Baking & spices
• Breakfast aisle
• Beans / rice /canned veg & soups
• Frozen foods

Be ready to substitute
With everyone eating at home and people buying 2-3 weeks worth of food at a time, grocery stores are having a hard time keeping stocked. There will probably be some things you want that aren’t available. Before you go, think out a few different options for essentials you may need in case they aren’t available. Below are some examples of things you may be able to substitute for things you want:

• Frozen, dried, or canned fruit instead of fresh fruit
• Ground turkey or pork instead of ground beef
• Frozen vegetables instead of fresh
• Make your meat dishes interchangeable – be ready to get whatever is available and/or on sale
• Planning Asian style meals but there’s no rice? Get pasta and go for Italian instead
• Check the freezer aisle for frozen meat, frozen fish, or frozen bread dough
• Most oils, while differently flavored, are mostly interchangeable: if there’s no olive oil, buy canola oil
• No eggs? Buy egg whites (a.k.a. egg beaters)
• They don’t have your favorite brand of cereal/yogurt/ice cream/soup/whatever? Try a different brand
• Get shelf-stable almond, oat, or other non-dairy milk in addition to or instead of dairy milk

Strategize your pantry, fridge, and freezer
Now’s the time to start learning how long things last, how to keep your food at it’s peak, and when ‘best by’ dates can be fudged. Except fresh meat, most fresh things are good at least 1 week past their dates, sometimes 2. Dates for dried, frozen, and canned goods are typically geared towards optimal taste, but these are still safe to eat a year or more after they expire – just check for anything indicating rot or insect infestation. Storing dried goods in glass or plastic airtight containers will help extend their life. With the timelines below in mind, as you plan your shopping list, think of things you want to “eat now” for week 1 and things you can buy or freeze to “eat later” for week 2.

Things that last a few days to a week (eat, get them cooked, or put in the freezer ASAP)

• Berries
• Stone fruits (cherries, peaches, plums, etc.)
• Avocados
• Pears
• Grapes
• Cucumbers, zucchini, and summer squash
• Fresh peas
• Mushrooms (may make it a bit longer than 1 week)
• Greens (except cabbage)
• Fresh fish (2-3 days)
• Fresh chicken (3-4 days)
• Fresh pork & beef (3-5 days)

Things that last 1-2 weeks (or more if stored well)

• Cabbage, Brussels sprouts
• Cauliflower, Broccoli
• Apples (can make it 3 weeks or more if kept in a well-ventilated, cooler area)
• Citrus (can make it 4 weeks, but will become less juicy but more intensely flavored)
• Carrots (can make it 3 weeks if kept in a bag in the crisper or refreshed with a cold water bath)
• Onions, Garlic, Potatoes (4 weeks+ if kept cool and away from sun)
• Turnips, Parsnips, beets and other root vegetables (can make it longer if stored in a cool place)

Things that last 3-4 weeks (or more)

• Yogurt (unflavored can be flavored with honey and frozen berries, or used in smoothies)
• Eggs
• Butter (freezes well)
• Bacon
• Salad dressing after opened
• Most cheeses
• Anything frozen, dried, or canned

I live in a 500 sq. ft. apartment so storage space is at a premium. In addition to my fridge, freezer, and pantry space, I have started using the trunk of my car to store excess toilet paper and ‘treat’ beverages like canned sparkling water, beer, and wine. Having these in a separate location also helps me ration them. I’ve been known to drink 3-4 cans of sparkling water a day and would rather make my supply last! If you have closet space, try to clear some out to store paper products, beverages, dry goods, or treats you want to ration.

Sample 2-week+ shopping list for 1 person
This assumes you have salt, pepper, oil, and some spices, most of the health and beauty items you need, as well as basic cooking utensils and skills, but that you may be in a scenario where you will need to restock some things. I’ve arranged this in an order in which I would shop through my preferred store:

• 1 tube of toothpaste
• 1 gallon Ziploc freezer bags
• 8-pack of toilet paper (will probably last longer than 2 weeks)
• Dish soap
• 1 bottle red wine
• 1 bottle white wine
• 6 pack beer
• 1 small package spinach
• 4 potatoes
• 2 sweet potatoes
• 2 heads garlic
• 1 head cauliflower
• 2-lb bag of carrots
• 3 bell peppers
• Berries
• 7 apples
• 7 oranges
• 3 lemons or limes
• 1 whole chicken
• 4-lb pork loin
• 1 lb ground beef
• 1 qt half-and-half
• 1 large container Fage 2% yogurt
• 1 dozen eggs
• ½ gallon almond-coconut milk (refrigerator aisle)
• 1 bag shredded cheese
• 2 lbs bacon
• 2 14-oz bags of coffee
• 1 container shelf-stable almond or coconut milk
• 1 box of tea bags
• 2 cases of sparkling water
• 1 box cereal
• 1 large (42 oz) container old fashioned oats
• 5 lb bag flour
• 3 packets yeast (only by flour and yeast if you plan to bake. If not, buy bread and frozen bakery items)
• 1 bag semi-sweet chocolate chips OR 2 chocolate bars
• 1 bag popcorn kernels
• 4 cans soup
• 4 packets ramen
• 2 cans beans OR 1 bag of dried beans
• 1 bag rice OR 2 boxes minute rice
• 2 jars pasta sauce
• 2 boxes pasta
• 2 pints ice cream
• 2 bags frozen fruit
• 2 bags frozen vegetables

Was this post helpful? What other tips and information would you like? Let me know in the comments!

Day 14 - availability and cost of nutrition

So, I got that job I interviewed for last week, yay! I've been having a pretty in-depth discussion about nutrition availability on Facebook with Cody Heitschmit. More about this later - I've got to go in and sign all that "yay you have a job" paperwork.

Breakfast (11:30 a.m.):
1 1/2 c. Special K Red Berries Cereal
1 c. skim milk

Coffee (12:00 p.m. to 1:45 p.m.)
4 c. coffee
3 oz heavy cream

Yes, I've had 4 cups of coffee in an hour and a half window. Insert pscychotic twitchy grin here: O.o

Snack (3:30 p.m.)
1/2 c. low-fat plain yogurt
1/2 teaspoon honey.

Back to this nutrition discussion. It was prompted by a column in the Hutchinson News. In the article, the author expresses dismay at seeing a family using a Vision card (food stamp money) to buy pop, candy and other non-nutritional items. He goes on to ponder about how to ensure that food stamp funds are providing nutrition to low income families instead of paying for nutritionally deficient items.

The main focus of the article was on the items being purchased, how to limit the use of government funds to purchase non-nutritional food, and how to educate people who use these benefits about proper nutrition. However, one point stuck out at me - the author seemed to be dismayed that food stamp users were purchasing food at a convenince store "at convenience store prices." Admitedly, in Hutchinson, Kansas, grocery stores are very accessible, even in low-income neighborhoods, and shopping at Kwik Shop is probably unnecessary.

In the discussion, I brought up the fact that in many parts of the country, people do not have easy access to nutritious food. In many urban areas (and, after futher digging, rural areas, too), low-income people may live over 1 mile from a large grocery store or supermarket. For people who cannot drive, it can be difficult for them to get access to affordable, nutritious food. Many convenience stores carry bread, milk, eggs, and canned goods, but there is a lack of availability of fresh fruit and vegetables.

In discussions about nutrition, we often focus on what people are or are not eating. Sometimes, we have to look at the availability of nutritious foods. Are fruits and vegetables available at affordable prices in all communities? Unfortunately, in some places the answer is no. In many areas groups have organized community gardens in these areas and have encouraged small corner stores to increase the availability of fresh fruits and vegetables. However, it is difficult for small, non-chain stores to provide fresh produce at low prices because they do not have access to the bargaining power and bulk prices that large supermarket chains do.

I think Jason Probst's article brings up some important issues about nutrition. Our country is facing a health and nutrition crisis, and we are getting to a point where we have to have a very serous conversation at the national level about how to provide actual nutrition to our low income population rather than subsidising eating habits that lead to obesity, diabetes and heart disease.

Beyond government assistance, we will need to have an in-depth discussion about how we teach our children about nutrition and how to promote healthy lifestyles among our entire population. It may sound cliche, but obesity IS an epidemic which leads to lost income, lost productivity, and ultimately loss of life. In order for us as a nation to live quality lives and be productive, nutrition needs to be a priority and not an afterthought.

On a different note...

As some of you may know, I have been unemployed/temporarily employed/under-employed for about 6 1/2 months after resigning from the City of Hutchinson in order to explore different career options. I've been trying to get my own business doing event planning and providing personal chef services off the ground, but it will be a long time before that business is profitable enough to pay all the bills. A few weeks ago I started job hunting. I took the first offer that was given to me because I am running out of savings very fast. The schedule is part time and will allow me to continue working on the business if I so choose or take on another part time job. However, it will be a long time before I am earning anything near the income I was earning at the City of Hutchinson.

I have made some minor adjustments in my spending and lifestyle over the summer. However, because my personal long-term economic forecast is grim, I need to buckle down and cut costs. Nutrition is a priorty to me and I will continue to purchase nutritious foods. Although many people think that processed foods are cheaper, prices are often similar or lower for homemade foods made "from scratch." Oftentimes, the real hang up is the time needed to prepare healthy food from scratch. Dry beans need to soak for several hours or overnight. Bread has to rise, a whole chicken needs 1 1/2 to 2 hours of cooking time versus 20-30 minutes for boneless skinless chicken breasts. However, planning and dedication can ensure that you get the most nutrition for your money.

Friday night I went to the grocery store. I spent $43.67 on about a week's worth of food. I may need to go back for a specific ingredient, but that constitutes the bulk of my grocery shopping. Albeit, I am only one person...but still, a week's worth of groceries for under $50 per person is not bad. Keep in mind that I have other staples that will round out my meals, but those are often incorporated into my regular weekly shopping.

What can $43.67 get you (from Dillons on 30th)?
5 pounds of apples
1 large head of cauliflower
1.65 pounds of broccoli crowns
2 cloves of garlic, 2 pounds of carrots
1 bunch of celery, 2 yellow onions, one red onion
1 two-pound tub of Dannon low-fat plain yogurt
1 carton (20 tea bags) Twinning's Decaf Earl Grey tea
1 carton (20 tea bags) Stash English Breakfast tea
2 whole chickens (one for the freezer to be used at a later date)
1 loaf Dillon's sliced wheat bread
1 gallon of skim milk
1 package (8 cubes) of vegetable bullion

If I had not bought the teas (just drink water or the coffee I have), bullion (make my own vegetable stock) or the 2nd chicken (purchase at a later date), then my grocery bill for the week would have been about $30.37. By cooking with whole, unprocessed foods, I am able to eat a healthy, low-cost diet.

Dinner (5:45 p.m.):
3 c. steamed white rice
1 1/2 c. broccoli flowerets
1/4 c. shredded cheddar cheese
3 slices bacon
(everything was combined together - kind of a one-bowl meal)

Snack (8:45 p.m.):
2 oz roasted almonds

Snack (9:30 p.m.):
1 teaspoon salted caramel sauce
1 c. skim milk

Final calorie count for the day: 2208.

It just so happens that my first day at my new job is tomorrow...which is also the department "bring stuff to work for someone's birthday/because we feel like it" day. I made an apple galette with salted caramel sauce and couldn't resist sneaking a spoonfull of the caramel. I hope my offering of sugary goodness will win me brownie points with the new co-workers.