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When the dust has settled after the mass assault of Poles on grocery stores, the time has finally come for us to calmly consider the list of essential products. Regardless of whether you visit the store once every two weeks or regularly every few days, it is worth thinking about the subject in advance and planning your purchases. Below you will find a few tips to help you properly stock your fridge
The list is the basis
Before you head to the nearest store armed with gloves and a face mask, take a few minutes to check the contents of your fridge and prepare a short list of products that will come in handy in the coming week. If you also got caught up in the March madness of stocking up on supplies that would be enough to feed a small squadron for a month, don't forget to check the expiration date on products you've purchased. Start your list with the essentials that you consume the most, and end with those that might come in handy later.
Irrigation
Forced quarantine at home is the perfect time to try to develop the habit of drinking water regularly. So stock up on the right amount of mineral water and your favorite isotonic drinks that will provide you with the necessary minerals and carbohydrates. Remember that you can save some money and space in your shopping cart by switching to tap water, at least partially. If you have a hard time getting used to its taste, try adding a little lemon to your water at first. A properly hydrated body works more efficiently, rewarding you with better skin appearance, digestion, mental and physical fitness.
The right amount of fiber
Due to the fact that our bodies currently have to switch to a more static mode, your basket should include products containing fiber such as: whole grain bread, fruit and vegetables, sunflower seeds, pumpkin seeds or dried apricots or plums, which will help improve the proper functioning of your intestines, which can be - especially with a reduced level of activity - lazy. Grain mixtures in the form of muesli or flavored oatmeal will also work great. When increasing the amount of fiber in your diet, it is absolutely necessary to remember about the appropriate amount of fluids!
Protein requirement
If, like us, you are trying to stay in shape and despite the gyms being closed, you are focusing on intensive training at home, you will need a sufficient amount of protein. It is worth including products such as eggs, turkey breasts, semi-fat cottage cheese or salmon on your shopping list. It is worth supplementing animal protein with its plant sources, which can be found in beans, chickpeas, soy, nuts and tofu. Remember that the recommended daily dose of protein is in the range of 1.2 g - 2.2 g of protein per kilogram of body weight. Protein supplements will always come to the rescue, which you can easily incorporate into your main meals or their replacement (e.g. when trying to reduce body weight).
Fats
Regardless of what training goal you want to achieve, when making a list of products, do not forget about good quality fats, which are a source of unsaturated fatty acids from the omega-3 and omega-6 family. Your basket should not be without rapeseed or sunflower oil, olive oil, avocado, nuts, sea fish (e.g. halibut) or butter.
Carbohydrates
The last element of a balanced diet is of course carbohydrates, which are the main source of energy and provide the necessary minerals and vitamins. You should add rice, groats, oatmeal, your favorite fruits (bananas, apples) and vegetables (potatoes, pumpkin, cauliflower, carrots, beets) to your basket.
Little pleasures
There's no denying that prolonged quarantine and isolation can be tough on your mental health. That's why it's worth stocking up on a small amount of something that will cheer you up in the darkest hours, when you decide you've watched all of Netflix, scrolled through Facebook for the hundredth time, and your neighbor next door is about to start a long-delayed kitchen renovation.
