COVID-19 | COVID-19 Grocery Shopping Guide

Grocery Shopping Tips in the Age of COVID-19 :

Grocery shopping during the coronavirus pandemic can be overwhelming. How much food should you be buying per trip? How can you get what you need without hoarding supplies?

The Real Mom’s Guide 

Take stock of what you already have.

Before heading to the store, check the pantry, cupboards, fridge and freezer. “This is a good time to take inventory and to make sure we’re reducing food waste,” said Kirsten Straughan, a registered dietitian and director of the University of Illinois at Chicago’s nutrition science, kinesiology and nutrition program. “See what you have and then plan meals around that. This is a nice time to use those pantry staples.”

Create a shopping list based on your meals, and stick to your list.

Not only does this reduce food waste, but it ensures you’re only buying what you need, says Straughan. “Having a shopping list makes you more efficient and minimizes your time spent (at the store),” she said. A list may also help you resist the temptation to buy things just because other people are. “If you see other people engaging in hoarding behavior, you may be thinking, ‘Should I be doing this too?’ even though it’s not a good idea,” she said. “Having a shopping list helps you avoid those pitfalls.”

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Buy only what you need.

You don’t need a month’s worth of groceries. Buy one to two weeks’ worth of stuff at a time, says Straughan. “We want to think of what everyone else will need too – just as with social distancing, we need to have a public health view of grocery shopping habits as well.”

Slowly add to your supply of nonperishable goods.

Build up your stock of frozen foods, canned items and whole grains. “Don’t buy too much of one thing,” says Straughan. “Instead of getting one can of beans, get two or three cans. Or instead of one pasta, get two – you don’t need six pastas.”

If supplies of a particular item are low, only buy what you need for that week, she said. One way to add to your stockpile responsibly is to buy items that are well stocked at the store.

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Limit the number of people going to the store.

Not everyone in your home needs to go to the grocery store. Some stores have limits as to how many people are allowed to shop at once, so bringing the whole family could increase wait times for all shoppers, according to Straughan.

Get your groceries delivered, if possible.

Skip the store and order your groceries online. “Not only does this help with recommendations for social distancing, but it also helps you plan better, and prevent some panic or impulse buying,” Straughan said.

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Grocery Shopping Tips in the Age of COVID-19.

Creating a weekly meal plan and using it to devise a grocery list can limit your time in the grocery store and keep your basket filled with nutritious foods. During the stay-at-home order, designate one person from your family to go to the store once a week. This limits your family’s exposure as well as the number of people in the grocery store!

paper products, such as toilet paper, paper towels, and facial tissue

menstrual products

diapers and baby wipes

baby formula

over-the-counter medications and medical supplies, such as pain relievers, cough and cold meds, electrolyte drinks, and thermometers

prescription medications

cleaning supplies


pet foods and medications

Why you should avoid hoarding

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It’s not necessary or advisable to hoard large amounts of food or water, according to Holmes.

Olive Oil

Unsalted butter


Brown Rice


Whole Wheat Noodles




Low Sugar BBQ Sauce

Dijon Mustard

Hot Sauce

Balsamic Vinegar

Low Sodium Soy Sauce



Low Sugar Marinara Sauce



Healthy Diet Plant-Based Diet

Maple Syrup

Dried herbs and spices


Onion Powder

Garlic Powder

Chili Powder





Nut Butter

Olives and Capers

Lemons and/or Limes

Low Sodium Stock/Broth

Canned Goods

Low Sodium or No Salt Added Canned Beans, Tomatoes, Tuna


Frozen Fruits and Vegetables – whatever your family enjoys and eats regularly!

Frozen Chicken Breasts or Fish Fillets

Mix and Match Plan.

Many things can be made with basic staples like these. For example, you could have oatmeal with peanut butter and thawed frozen blueberries for breakfast and whole wheat noodles mixed with pesto and topped with steamed frozen broccoli for lunch.

Once you have your foundation ready, set a day to create your meal plan and build your grocery list. There are many ways to meal plan. I like to pick a handful of recipes from one cookbook or website that uses similar ingredients so I can mix and match with less waste. For example, I’ll pick two recipes that use chicken, two that use sweet potatoes, and two that use broccoli. Try to pick recipes that use lots of plant-based foods to increase the amount of antioxidants you are consuming.

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Author: Brooke Schoonenberg, Registered Dietician Nutritionist.

Stay at home: guidance for households with possible or confirmed coronavirus (COVID-19) infection



What do we mean by possible or confirmed coronavirus infection (COVID-19)?

Main messages

Who is this guidance for?

Will my household be tested if we think we have coronavirus (COVID-19) symptoms?

Why staying at home is very important

While you are self-isolating, make sure you do the following things

Ending self-isolation and household isolation

After ending self-isolation and/or household isolation


The most important symptoms of coronavirus (COVID-19) are the recent onset of any of the following:

a new continuous cough

a high temperature

a loss of, or change in, your normal sense of taste or smell (anosmia)

For most people, coronavirus (COVID-19) will be a mild illness. However, if you have any of the symptoms above you must stay at home and arrange to have a test to see if you have COVID-19 – go to testing to arrange.

What do we mean by possible or confirmed coronavirus infection (COVID-19)?

A possible infection is where a person has coronavirus (COVID-19) symptoms and is currently awaiting a test result.

Confirmed infection is where a person has tested positive for coronavirus (COVID-19).

Main messages

Best Diets Weight loss Diet plans

If you have symptoms of coronavirus (COVID-19), however mild, OR you have received a positive coronavirus (COVID-19) test result, the clear medical advice is to immediately self-isolate at home for at least 7 days from when your symptoms started. Do not go to a GP surgery, pharmacy or hospital. You should arrange to have a test to see if you have COVID-19 – go to testing to arrange.

Consider alerting the people that you have had close contact within the last 48 hours to let them know you have symptoms of coronavirus COVID-19.

Following a positive test result, you will receive a request by text, email or phone to log into the NHS Test and Trace service website and provide information about recent close contacts

After 7 days, or longer, if you still have symptoms other than cough or loss of sense of smell/taste, you must continue to self-isolate until you feel better.

You do not need to self-isolate if you only have a cough or loss of sense of smell/taste after 7 days, as these symptoms can last for several weeks after the infection has gone. See the ending isolation section below for more information.

If you live with others and you are the first in the household to have symptoms of coronavirus (COVID-19), then you must stay at home for at least 7 days. All other household members who remain well must stay at home and not leave the house for 14 days. The 14-day period starts from the day when the first person in the household became ill. See the explanatory diagram.

Staying at home for 14 days will greatly reduce the overall amount of infection that people in your household could pass on to others in the community.

If anyone else in the household starts displaying symptoms, they must stay at home for at least 7 days from when their symptoms appeared, regardless of what day they are on in their original 14-day isolation period. The ending isolation section below has more information, and see the explanatory diagram.

If you have symptoms, you should stay as far away from other members of your household as possible. It is especially important to stay away from anyone who is clinically vulnerable or clinically extremely vulnerable with whom you continue to share a household.

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Reduce the spread of infection in your home by washing your hands regularly for 20 seconds using soap and water, or use hand sanitizer, and cover coughs and sneezes.

The World Health Organization (WHO) said it was moving to update its guidelines on treating people stricken with COVID-19 to reflect results of a clinical trial that showed a cheap, common steroid can help save critically ill patients.
Trial results announced showed dexamethasone, used since the 1960s to reduce inflammation in diseases such as arthritis, cut death rates by around a third among the most severely ill COVID-19 patients admitted to hospital.
The WHO’s clinical guidance for treating patients infected with the new coronavirus is aimed at doctors and other medical professionals and seeks to use the latest data to inform clinicians on how best to tackle all phases of the disease, from screening to discharge.
Although the dexamethasone study’s results are preliminary, the researchers behind the project said it suggests the drug should immediately become standard care in severely stricken patients.
For patients on ventilators, the treatment was shown to reduce mortality by about one third, and for patients requiring only oxygen, mortality was cut by about one fifth, according to preliminary findings shared with WHO.
The benefit was only seen in patients seriously ill with COVID-19 and was not observed in patients with milder disease.
The positive news comes as coronavirus infections accelerated in some places including the United States and Beijing canceled scores of flights to help contain a fresh outbreak in China’s capital.
“This is the first treatment to be shown to reduce mortality in patients with COVID-19 requiring oxygen or ventilator support,” WHO Director-General Tedros Adhanom Ghebreyesus said in a statement late on Tuesday. The agency said it was looking forward to the full data analysis of the study in the coming days.
“WHO will coordinate a meta-analysis to increase our overall understanding of this intervention. WHO clinical guidance will be updated to reflect how and when the drug should be used in COVID-19,” the agency added.
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