This is one of the most common questions we often get asked. What are the various types of carbohydrates, proteins and fats I should stock up?
Outside a Pandemic situation, we often try to get as many fresh ingredients as possible. Be it fresh poultry, beef, pork, fish for protein, or fresh vegetables & fruits from our grocer. Why do we do that? Because we all understand the basics, fresh food is much healthier and develops nutritionally strong bodies and healthy minds.
During this Covid-19 Pandemic, when we are shopping for a minimum of 1 week or perhaps more than 1 week, what are those carbs, fats and proteins that you can stock up on without compromising on the nutritional value?
This is especially good for families that have to constantly ponder this question – what shall I pick that is not fresh but nutritionally just as good as fresh ingredients?
Here is a nutritionist’s top list;
Proteins That Can be Stocked
Our recommendation is to select good sources of quality meats. No, Hot dogs do not count as good quality meat – unless they are made out of excellent quality cuts of meat:)
We recommend getting good quality frozen meat & fish. Read the labels, verify the source. And if you have time, read online and check up on the manufacturer, supplier of the sources.
If you are stocking up only for a week, research local producers and try to set up a weekly delivery of said meat & fish. It is a healthy way of supporting local businesses and the economy as well.
Good Protein Sources for Vegetarians & Vegans
Vegetarians and Vegans can consider the following options;
- Quality source of plant based protein powder (made in hemp, brown rice, pea, organic soy)
- Dry Beans
Complex Carbohydrates is the way to go
Do not compromise on nutritional value when thinking about Carbohydrates. We traditionally tend to consume high amounts of carbohydrates and carbohydrates in terms of Rice and wheat based derivatives. The more you process those foods that are already starved of nutrients, the less nutrition is available to your body.
As an example consider this, Rice Crispies is a derivative of rice after processing it. Rice Crispies undergo more processing than white rice alone. And thus the nutritional value of rice crispies is much less than white rice.
Pro Tip: When looking at an item in the Grocery Store, ask yourself – How many steps would the main ingredient have undergone to be transformed into what I am holding in my hand? The answer will help you make a conscious decision.
When considering nutritional value and considering feeding loved ones, note that frozen foods and vegetables have an equivalent nutritional value as fresh fruits and vegetables. In other words, you are not compromising on the health benefits between frozen and fresh forms of these. However, research and verify how these vegetables and fruits are frozen at source, transported and stored before becoming available to you.
Fermented Vegetables are excellent sources of Probiotics
In addition to frozen vegetables & fruits, fermented foods such as Kimchi, Sauerkraut, Olives, Pickles and other fermented vegetables are excellent sources of probiotics that support your gut biome. We recommend frequent consumption of these fermented foods to actively support your gut health. Remember – Immunity starts in the gut.
Healthy Sources of Fat
Fats are just as important as proteins and carbohydrates and hence ensuring a good quality fat makes it into your plate is vital.
Good sources of Fats are;
- Olive Oil
- Coconut oil
- MCT oil
- Flaxseed oil
- Avocado oil
There are many forms of the above mentioned fats available in your grocery store. Again check the source, the manufacturer and the handling of these oils to ensure you are getting the right and purest forms of it. Where possible try to get these from local sources.