Easy, affordable and healthy eating tips during the coronavirus disease (COVID-19) outbreak

2. Swap in healthy dried or canned alternatives when fresh produce is not available

Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.

Canned beans and chickpeas, which provide an abundance of nutrients, can be stored for months or even years and can be included in meals in many ways. Canned oily fish such as sardines, mackerel, and salmon are rich in protein, omega 3 fatty acids, and a range of vitamins and minerals. These can be used cold in sandwiches, salads or pasta dishes, or cooked as part of a warm meal.

Canned vegetables, such as tomatoes, do tend to contain lower quantities of vitamins than fresh produce, but they are a great fallback option when fresh produce or frozen vegetables are hard to come by.

Dried goods like dried beans, pulses, and grains such as lentils, split peas, rice, couscous, or quinoa are also nutritious, long-lasting options that are tasty, affordable, and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option and can be spiced up with yogurt, chopped fruits or raisins.

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