Health Education

Community Nutrition Service

Grocery List for Household of Elderly or Family with Children during Extended Home Stay/Lockdown Period

2022-1-10

Below are examples of healthier food selections with longer shelf-life and food & nutrition tips during extended home stay or lockdown period. The main goal of this information is to maintain wellness via daily consumption of basic food categories including protein foods, grains, vegetable, fruit and dairy groups, which are essential for general public, especially elderly, children and women with pregnancy. In addition, people with chronic diseases may pay attention to specific nutrient contents such as sodium, saturated fat and sugar to avoid worsening of diseases’ complications.

Information provided by Registered Dietitians of the Community Nutrition Service Unit, Allied Health Service Division

For further enquiry : 2172 0727 / cns@ucn.org.hk

Food Category and Nutrition Tips	Food examples
Protein foods Lower in saturated fat (bad fat) Higher in dietary fiber for beans and lentils (good for bowel movement and prevent constipation)	Eggs Pre-packaged Tofu Dried Lentils or beans, canned beans
Protein foods Lower in saturated fat (bad fat) in canned fish	Canned fish (choose in spring water / mineral water / healthy oils i.e. sunflower / olive oil) if possible Canned chicken, canned beef
Protein foods (Non-Halal) Lower in saturated fat (bad fat) in skinned poultry, lean pork chop	Frozen chicken fillet/chicken breast/frozen chicken thigh steak (to remove skin before cooking) Frozen pork chop Frozen fish fillet, shellfish
Grains Lower in saturated fat (bad fat) Consider to reduce use of seasoning packs (high in sodium)	Instant noodles (choose non-fried noodles i.e. instant macaroni / vermicelli / rice noodles / udon)
Grains Provide basic carbohydrate/energy needs Low in sodium or fat	Pre-packaged cooked rice
Grains Provide basic carbohydrate/energy needs	Quick cook pasta
Grains Provide basic carbohydrate/energy needs Rich in dietary fiber	Oats
Grains Provide carbohydrate/energy needs as snack	Water Crackers
Dairy Support daily calcium needs Good source of protein Choose low fat/skim Preferrable no added sugar (for calcium-enriched plant based milk)	Powdered milk / UHT milk / UHT calcium-enriched soy milk Alternatives (calcium-enriched almond milk / rice milk/oat milk), choose unsweetened / low sugar options
Vegetables Good source of dietary fiber and vitamins Replacement for fresh vegetables	Frozen vegetables
Vegetables Good source of dietary fiber and vitamins Replacement for fresh vegetables	Canned tomato / corn / peas etc, (choose in natural juice or water without added sugar / salt if possible)
Fruits Good source of dietary fiber and vitamin Replacement of fresh fruit Selection of those without added sugar	Canned fruit (choose in own juice / natural juices instead of syrup) Dried fruit (without added sugar)

Sample meal plan
Breakfast	Oatmeal / Bread + UHT low-fat Milk / calcium-enriched soy milk + dried fruit
Lunch	Noodles + Canned tuna or meat + canned tomatoes
Dinner	Instant rice + canned beans / canned meat + canned vegetables
Snacks	Water crackers, dried fruit or unsalted nuts

Food Storage Recommendation

As the COVID-19 is still spreading, people tends to stock more foods to reduce visiting the markets for food shopping. However, we shall pay attention to the food safety to prevent getting ill via eating and drinking.

To keep foods in fresh condition, they should be stored at temperature of 4°C or below. Frozen foods should be stored at temperature of -18°C or below. Residential refrigerators are usually equipped with a refrigerator compartment and a Freezer compartment. In the refrigerator compartment, cooked foods are placed above the uncooked foods separately while properly wrapped with cling film to avoid cross-contamination. Moreover, refrigerators should be in operation round-the-clock to keep the temperature blow 4°C and minimise bacterial growth.

When thawing frozen foods while avoiding bacterial growth, they should be placed in the refrigerator compartment for 8 hours and then finished in 2 to 3 days so as to prevent foods from going off.

Below are the further tips for food storage

Room temperature foods such as bread, biscuits should be stored in cool areas, away from sunlight.
Food should be stored in dry areas, properly wrapped with cling film or food bag. It is best to vacuum-preserve foods in order to minimise contact with oxygen and moisture from the air.
Commonly meat and fish can only be kept fresh in the refrigerator compartment for about three days, whereas eggs and pre-packaged tofu can be stored for longer period – over two weeks.
Most vegetables cannot be stored for prolonged periods. For longer storage, it is advisable to choose root vegetables or melons. Potatoes and sweet-potatoes can be placed in cool areas, while carrots and melons are recommended to be stored in a refrigerator.
Generally fruits should be stored in a refrigerator, while some types of fruit can be stored at room temperature in cool areas. Fruit with thicker peel like orange, grapefruit, papaya etc. can be stored for longer time.