The main idea is to have enough supplies but without putting others at risk - especially the most vulnerable ones. This is called social responsibility.

1 - Be supportive πŸ’“

Does your neighbour need something you happen to have? Let's share.

Are you going shopping? How about shopping for others, for example, for someone in a vulnerable group?

2 - Shop without leaving your house πŸ–±οΈ

Online shopping can be very useful. If you want to reduce the risk of exposure, your purchased goods can be delivered and left at your door.

3 - It is not necessary to buy absurd amounts of food πŸ™„

Did you use to go to the supermarket every 2 days? How about going every 2 weeks? Thus, it is not necessary to have supplies for 6 months. Supermarkets will not close, they may be open during reduced hours and control the number of customers, though.

4 - Avoid making a shopping list 🀐

We may find products sold out or in small quantities. Is there no bread? Buy flour and make your own bread at home! Much better, healthier and it will also be an excellent way to entertain the children. Can't find the brands you usually use? Try another one. Is there no spaghetti? Take penne. Not enough pasta options? Take rice. Variety fights scarcity!

5 - Check the food you have at home βš–οΈ

Do you remember that product you bought 2 weeks ago to try when you had time? Now is the time to use it.

6 - Buy consciously 🧐

  • Frozen foods

Buy frozen vegetables, fruit, bread, etc. as they can be a good option. Another alternative is to buy fresh and freeze at home (in clear reusable bags).

  • Canned products

They are the obvious choice as they have a longer shelf life. However, we must always be aware that some canned foods are preserved in oil and have a high salt content. So try to avoid them as much as possible.

  • Cereals and pulses

Rice, pasta, beans, lentils are examples of non-perishable products. Never had time to soak and cook beans? Now you have! What about porridge and soaking your oats overnight? Now is the time to do all of that.

  • Dry fruits

They are rich in calories, healthy fats and very satiating. Choose natural and not the versions rich in salt, sugar or fat. How about roasting them at home? Or trying them with a blend of spices and herbs?

  • Chocolate

Who's quarantined without it? Get yourself some good chocolate 🀯

  • Milk, cheese, yogurt

Good plant milks are versatile and have a good shelf life. Invest in oat, almond, soy and coconut drinks or yogurts as they are a good source of protein, good fats and calcium.

  • Avoid buying packaged snacks

It is not necessary to buy crisps or biscuits loaded with sugar, salt and fat. How about making your own French fries and your homemade cookies?

  • Do not buy pre-cooked meals

Most of these meals have a poorly balanced nutritional composition and could only make sense if we were on the run. How about trying complicated recipes for which we never had the time? Engaging children in this activity can be educational and fun!

Article developed by Nutritionist Sara Lopes de Sousa Nutritionist Β· 0811NΒ