While some health professionals barely manage the health stability of their patients, it is every individual’s responsibility to do their basic parts in order to help prevent the spread of Covid-19. 

What Is a Quarantine Grocery List? 

A Quarantine Grocery List is when you take down notes of what you essentially need during quarantine period. It is a full list of what would help you maintain the stability of your health and/or recover from being sick. This consists of food with longer shelf life like canned and packaged foods. This also contains the recommended fruits and vegetables which helps regulate one’s general health. In addition, toiletries, any vitamins and other medication is also on the list. 

What Is a Quarantine?

Quarantine is what helps protect the public by preventing exposure to people who have or may have a contagious disease. This separates and restricts the movement of people who were exposed to a contagious disease to see if they become sick. During this pandemic, people should quarantine after close contact with a person who is infected with coronavirus even if they have no symptoms or not vaccinated/boosted. For an additional information, close contact is when someone was within 6 feet of an infected person for a total of at least 15 minutes over a 24-hour period. Quarantining helps to keep people who might have been infected separate from others so they do not spread the virus. 

What Is the Importance of Being on Quarantine? 

The importance of quarantine is that it does not increase the number of Covid-19 cases any further. While governments and health authorities use quarantines to stop the spread of contagious diseases, quarantines are also for people or groups who do not have symptoms but were exposed to the disease. The quarantine keeps them away from others so they do not unknowingly infect anyone. Quarantines may be used during outbreaks which is a sudden rise in reported cases of a disease; during epidemics which is similar to outbreaks, but usually larger and more widespread and; pandemics which is a global epidemic, affecting hundreds of thousands or more people. 

Aside from those suffering from Covid-19, people suspected or with confirmed exposure to those with Coronavirus have also been asked to self-quarantine. These quarantines are essential, even for world leaders—no one should be exempted. 

Health experts recommend at least 14 days of isolation period for both exposed and infected cases. However, the choice to discontinue quarantine should be made on a case-by-case basis, and in consultation with a health professional and state and local health departments. The decision will be based on the risk of infecting others. 

What Do You Really Need on Hand to Make Sure You Are Prepared? 

Here are some suggestions for stocking up in the smartest and well-organized way: 

Nourishing and Shelf-Stable Food. First, you will need about 14 to 30 days of food and supplies. While fresh fruits and vegetables will be perfect for that first week or so, be sure to have plenty of options that can be in your pantry for longer.Canned Foods. In case of any emergency, it is vital to consider how you will take good care of yourself and your family. Dried and canned goods are essentials—and brown rice, lentils, dried beans, and dried fruits are top choices since these foods are great sources of magnesium, which is a very important micronutrient for metabolic function and a strong immune system.Energy-Boosting High-Protein Foods. Oftentimes, fresh or even frozen meat can be less available during an emergency. Plan in advance to ensure you are still getting quality protein options. For instance, pair a whole grain like brown rice or whole-wheat pasta with legumes. You can also get protein bars as snacks—choose the option with the least added sugar. Another option is the must-have of road-trippers everywhere: jerky. There are many great varieties now available, including turkey jerky, and several are made without nitrates—a preservative that has been linked to heart issues per health experts.Frozen Foods. Along with some canned options, make the most of your freezer space if frozen food is available. The good thing is, frozen products have the same nutrition profiles to fresh vegetables and fruits, so do not be afraid to add a variety of these to your list. While you are in the freezer aisle, pick up a few of your favorite frozen proteins like chicken, fish, lean beef, or veggie burgers, since these will last in your freezer for a few months. Get the unprocessed meats and choose chicken breasts over chicken tenders or nuggets.Fresh Foods Ready for Homemade Meals. Just another top recommendation is to buy fresh products and meats or meat alternatives and spend some time preparing your own frozen meals, which can be notably lower in preservatives. This is actually great and helpful to do in advance, because just in case you get sick, you will have these frozen meals ready on hand as a nourishing choice. Moreover, plenty of brightly colored vegetables and fruits will help your body get immune-boosting anti-oxidants, along with fermented products like kimchi and yogurt to promote gut health.Sick Day Foods. Include some of your go-to food for when you are sick like the chicken noodle soup, saltines, and ginger ale. If you do end up coming down with Covid-19 or another bug, you will be glad for having these at hand.Self-Care Food Choices. It has been the time of great stress and uncertainty, and if a few sweets or cookies make you feel better, then go and eat them. Typically, you need to stay healthy with nutrient-rich food options that have the fiber and protein you need to maintain energy during a quarantine but that does not mean you have to skip dessert. Do not go overboard and create your own snack aisle, yet you should just include some favorites on hand.First-Aid Kit. It is very helpful and useful to have a first-aid kit with items like bandages and antibiotic cream, since that will keep you from running to the store when minor injuries unexpectedly happen.Prescriptions and Over-the-Counter Medications. Even in locked-down, most pharmacies are still open, however, prescription medications are one item to have well in advance of when you need them at any time. Discuss with your doctors now about the three-month prescriptions, instead of just relying on the ability to get refills every month. Moreover, do consider signing up for mail-order medications in the event that you cannot leave home. Make a plan for potential illness as well—either in the form of Covid-19 itself or the flu, which is still in full swing. Your medicine cabinet does not need to become a mini-pharmacy, but at least have over-the-counter medicine, tissues, and anything else that would help ease you through cold and flu season. Recently, there is no particular treatment or medication for Covid-19 beyond addressing the symptoms, so almost all doctors would just recommend treating it like a cold or flu.Toilet Paper, Hand Sanitizer, and Bottled Water Are Optional. If your tap water is not that great, you may want to add in some bottled water to your grocery list, however, no matter what, always remember that hydration is vital for maintaining health. On the other hand, do not hoard toilet paper and hand sanitizer. You may need them though, but bear in mind that stores are still open and will restock whenever necessary to do so. Like some other items on the list, consider what you need for the next few weeks up until 30 days. Just to give emphasis, soap and water are preferable or better than hand sanitizers. While it is helpful to have some sanitizer available for when you do go out, you do not really need to hoard it—that limits the amount available for others, especially those who rely on it and have less immediate access to soap and water, such as first responders, healthcare workers, delivery drivers, and grocery and pharmacy cashiers.

What to do During Quarantine Period?

Step 1: Initiate Your Quarantine (if necessary or unless exempted) 

You must quarantine or basically just stay at home and away from anyone. You can end your quarantine after Day 5 if you show no symptoms and you have a negative diagnostic test result that was collected on Day 5 or later. 

Step 2: Get Tested 

You should get tested immediately. If your test result is negative, you should get tested again on Day 5 after your last exposure. If either test result is positive, you must just isolate immediately. 

Step 3: Monitor Your Health 

Monitor your health for symptoms of Covid-19 for 10 days after your last exposure. If you begin to develop symptoms, you must isolate and test immediately. If your test result is positive, do continue to isolate. Your isolation period begins the day that your symptoms start. If your test result is negative, you can leave home once you have completed your quarantine period and you have been fever-free for the past 24 hours. 

Step 4: Always Wear a Mask 

Remember to wear a well-fitting mask while around others, indoors, and outdoors for 10 days after your last exposure. Adults should wear a well-fitting medical grade mask that is surgical or respirator. Children should wear a well-fitting, non-cloth mask of multiple layers of non-woven material with a nose wire.

Do not forget to eat and consume fiber because it contributes to a healthy digestive system and results a prolonged feeling of fullness, which helps prevent overeating. 

To make sure an adequate fiber intake, aim to include vegetables, fruit, pulses, and wholegrain foods in all meals. Whole grain foods are the oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread. 

Lastly, remember, good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable as it produces no waste, compared to bottled water.


What are the long-lasting fruits and vegetables I should buy for Covid-19 quarantine?

The World Health Organization suggests consuming a minimum of 400 g or 5 portions of fruits and vegetables each day. Citrus fruits like oranges, clementine, and grapefruit are good options, as well as bananas and apples, which can also be cut into smaller pieces and frozen for consumption in the future or to add to smoothies. Moreover, root vegetables like carrots, beets and turnips, as well as vegetables like cabbage, broccoli, and cauliflower are relatively non-perishable items. Garlic, ginger, and onions are also great choices to keep at home, as they can be used to add flavor to a different kinds of meals.

How can one stay physically active during self-quarantine?

Take a walk. Even in small spaces, walking around or walking on the spot, can help you in being active. If you are having a call, just stand on your feet or walk around your home while you speak, instead of simply sitting down.

How to stay hydrated during self-quarantine?

Compared to bottled water, tap water is the healthiest and cheapest drink. It is also the most practical, as it produces no waste at all. Drinking water instead of sugar-sweetened drinks is a simple way to limit your intake of sugar and excess calories. To enhance its taste, fresh or frozen fruits like berries or slices of citrus fruits may be added, as well as cucumber or herbs such as mint, lavender or rosemary. These herbs also give healthy benefits and contribute to better immune system. It is advised to avoid drinking large amounts of strong coffee, strong tea, and especially caffeinated soft drinks and any energy drinks because these may lead to dehydration and can negatively impact the sleeping patterns of a person.

Can Covid-19 be transmitted through food?

Currently, there is no evidence that people can get Covid-19 from food since the virus that causes Covid-19 can be killed at temperatures similar to that of other known viruses and bacteria found in food.

In what conditions does Covid-19 survive the longest?

When exposed to the UV light in sunlight, coronaviruses die very quickly. Like other viruses, SARS-CoV-2 survives longest when the temperature is at room temperature or lower, and when the relative humidity is just low (<50%).

What are the signs and symptoms of the coronavirus disease?

Signs and symptoms include respiratory symptoms with fever, cough, and shortness of breath. In some critical cases, infection can cause pneumonia, severe acute respiratory syndrome, and oftentimes death. Standard recommendations to prevent the spread of Covid-19 involve frequent cleaning of hands using alcohol-based hand rub or soap and water; covering the nose and mouth with a flexed elbow or disposable tissue when coughing and sneezing; and avoiding close contact with anyone that has a fever and cough.

All across the globe, people are rushing to their local supermarkets to stock up on important non-perishables and household items. However, in the event that you do need to conduct a self-quarantine, or if you find yourself caring for someone who may have been exposed to coronavirus, it is a better idea to be ready by keeping enough nutritious foods in the house that will last for up to two weeks, at least. 

Just an additional information that the new coronavirus is a rapidly spreading disease for which we have no natural immunity. Since there are vaccines available, anyone eligible is encouraged to get one. However, it is still possible that you can contract or transmit the virus even after being vaccinated so, one of the best ways to slow or stop the pandemic is to separate people through quarantine, social distancing, or isolation.