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Grocery Shopping During Coronavirus {Episode 221}

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Grocery Shopping During Coronavirus {Episode 221}

In the midst of chaos and crazy, grocery shopping during coronavirus can seem intimidating. Tune into today’s episode to learn about some tips that will help you navigate what you should be getting at the store!

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First of all, take a DEEEEP breath. During this time, we’re running around like chickens with our head cut off and that serves nobody. Let alone those high cortisol levels are suppressing your immune system, which is what you need to supporting right now!

Can I start off by saying that I don’t think you should be hoarding? Even in countries with STRICK quarantine situation like Italy, they are still allowed to go grocery shopping. There is legit no need to be stocking up for doomsday. I do hope that you are doing your part in social isolation and staying healthy by eating wholesome foods, taking supplements, getting fresh air and sunshine every day!

We can get through this together as a community if we do our best!


Speaking of grocery shopping during coronavirus, I wanted to go through some great healthy basics that you should have in your pantry, so you don’t feel the need to go grocery shopping every day. Try to get enough to feed your families for a couple of weeks. That will naturally minimize how many people are out and about the grocery store!

Let’s start talking about produce! This is where the majority of your diet should be focused on – something that you can grow! Produce having natural phytochemicals and vitamins and minerals are the #1 thing you need right now during COVID-19. While you can’t go CRAZY in fresh produce, because it will go bad, you can opt for frozen veggies/fruits that stay good for a loooooong time and even canned veggies. Frozen and fresh are my favorite though!


The vegetables/fruits that have the longest shelf life are:


  • Potatoes (regular + sweet!)
  • Onions
  • Garlic
  • Squashes, like butternut, spaghetti squash, pumpkin, or acorn
  • Cabbage (especially if you wrap it up really good!)
  • Carrots
  • Beets
  • Apples

Side note: If a fresh veggie is going bad, you can almost always freeze it and use it in smoothies or recipes for the future!

Let’s move onto canned/jarred items! There are plenty of healthy choices in the canned section that you can grab. Remember, you don’t have to hoard and buy 20 cans or jars of one thing, but it’s okay to buy a little more than you usually buy to make it last a couple of weeks.

  • Wild Caught Tuna or Salmon
  • Tomatoes (Sauce, Whole, Paste, Diced, etc. Also a tip – these tomatoes are actually more nutrient dense because the natural processing that tomatoes go through to be canned increases lycopene content. Lycopene is a phytochemical that improves cardiovascular health and is a powerful antioxidant)
  • Legumes (Pinto, Black, Kidney, etc)
  • Applesauce
  • Pumpkin
  • Chicken breast
  • Coconut Milk
  • Bone Broth
  • Nut Butter
  • Avocado Oil Mayo (HELLLLOOOO egg sald, tuna salad, need I say more?)

I especially love the high protein canned items, like the tuna, chicken, bone broth, etc. These things take a little work from going to raw to ready to eat, so if you’re in a rush (working from home and want something quick!) these are great to whip together!

Other pantry items that I love to always have on hand and they won’t go bad quickly…


  • Almond flour (or other alternative flours, you seriously don’t know when the mood of baking will strike + I promise this is something that is family friendly you should be doing!)
  • Nuts + Seeds
  • Grains, such as oats and rice
  • Seaweed
  • Healthier chips from Jackson’s Honest or Boulder
  • Healthier granola, from Purely Elizabeth or use those oats I mentioned earlier and make your own!
  • Oils (Olive oil, avocado oil, coconut oil)
Grocery Shopping During Coronavirus

Last, but not least, get you some MEAT! Even if it’s fresh, you can easily freeze it up and thaw it when you’re ready. I’ve been on a kick of getting frozen wild caught salmon or mahi mahi and it thaws in minutes and I pop it into the air fryer with seasoning and BOOM!

You don’t have to change too much, but these items are super easy to buy a little* more of to last you for a couple of weeks, so you can minimize the amount you have to go to the grocery store!

I would looove to hear some of your go-to’s that you refuse to run out of! Let’s continue this conversation over on Facebook or Instagram! Don’t stress about going grocery shopping during coronavirus – you can do this!

Lahana Vigliano, CCN
Avatar for Lahana Vigliano
Lahana Vigliano

Lahana Vigliano is a Certified Clinical Nutritionist and CEO of Nuvitru Wellness. She has her Bachelor's Degree in Nutrition Science and Masters Degree in Nutrition Science and Functional Medicine. She is currently pursuing her doctorate degree in Clinical Nutrition. Lahana and her team help support women who struggle with weight loss, hormonal imbalances, digestive issues, chronic fatigue, and many other lingering issues that leaves women not feeling their best. She uses food as medicine, as well as herbs and supplements when needed, to support her clients. She looks at the whole body holistically making sure women are understanding how nutrition, sleep, stress, and their environment impact their health. Connect with her on Facebook + Instagram (@nuvitruwellness).