The food you need in the pantry

If you and your household have to go into sudden self-isolation, do you have what you need in the pantry to go the 14-day distance?

Even if you don’t fall sick, you’ll have to stay put for at least another 10 days after your family member or flatmate with Covid19 gets released.

We asked nutritionists to draw up a household shopping list for 21 days of self-isolation.

The things to stock up on are versatile, affordable, nutritious, cooked quickly, and long-lasting.

Registered nutritionist Nikki Hart said we need: A pantry and freezer full of alternative proteins; good sources of carbohydrates (to keep energy up); and frozen or canned fruits and vegetables.

We can get protein from meat and fish, but also from cheap non-perishables such as canned beans and lentils.

PLANNING FOOD FOR PEOPLE WHO ARE UNWELL

‘‘At the start of isolation, put aside food stores that are suitable for ill people,’’ registered dietician Helen Gibbs said. ‘‘Most people developing Covid-19 will have mild symptoms. They are likely to have a fever and poor appetite, and food is important.’’

Don’t starve a fever: ‘‘If you have a fever, and you’re sweating a lot, your body is looking to replace sodium content,’’ said Hart. ‘‘Vegemite on toast can be quite useful because the salt will help you want to drink more fluid, which we want to happen.

‘‘Put a couple of loaves of bread in the freezer. If you’re really feeling horrid, put some peanut butter on toast and then at least, you’ll get some whole grains and protein.’’

Lemonade iceblocks are a winner: ‘‘They’ll deliver glucose, they can help cool you down very quickly.’’

When you feel sick, sometimes the smell of food can make you feel worse. Cold food has less odour, so you’re more likely to consume it. ‘‘Something like yoghurt is a great source of protein, probiotics, and don’t worry, dairy won’t cause phlegm,’’ said Hart.

Drink plenty of fluids: Encourage an unwell person to drink plenty of fluids, which can include, juices, cordials, soup, milky drinks, juice, tea or coffee.

‘‘Soup can help dampen down inflammatory action when you’ve got a sore throat,’’ said Hart. She also likes hot ginger, lemon, and honey drinks.

Eat little and often (or just when you feel like it).

PLANNING FOOD FOR PEOPLE WHO ARE WELL

The main issues for people who remain well during self-isolation are: boredom, sharing food fairly, and usual food choices not being available.

Remember, dry staples such as pastas and rices (that are high in fibre) will keep you fuller for longer.

Then it’s a matter of making sure you have things to add to these meals, such as canned and frozen fish, and lentils.

‘‘Eggs are an underrated source of protein that’s affordable when you feel sick.’’

To stop yourself raiding the cupboard, pair dry foods with fluid foods (like crackers AND a piece of fruit, or popcorn AND a yoghurt), so you stay full.

Shopping list

This is designed for four adults over 21 days, written by dietician Helen Gibbs. Make a list as they’re used in the main pantry, and replace them each week when you shop.

■ Rice (5kg bag)

■ Pasta (5kg), spaghetti and vermicelli cook fastest

■ Beans (10 cans 390-410g), ideally in spring water

■ Meats (5 cans 390-410g), tinned corned beef or equivalent.

■ Fish (5 cans 390-410g size), tinned in oil are more energy dense

■ Fruit (20 cans 390-410g)

■ Vegetables (20 x 390-410g cans or 8.2kg of frozen)

■ Milk powder (5kg – 110g milk powder makes 1L)

■ Cereal (4 large boxes, choose high fibre)

■ Oats (5kg)

■ Flour (6kg white and wholemeal)

■ Baking powder (200g)

■ Oil (2L), canola or rice bran is best

■ Sugar (2kg)

■ Tea (250 bags)

■ Coffee (500g), soup mixes, or drinking chocolate

■ Margarine (1kg)

■ Salt (200g)

■ Peanut butter (600g)

■ Crackers/cabin bread (6 x 250g packs)

■ Eggs (48), fresh eggs can be stored in a cool cupboard, turning every couple of days; coat older eggs in Vaseline and store in a tray covered with cling film for up to 3 months

■ Onions (5)

■ Carrots (5)

■ Potatoes (10)