The Essentials
Food and essential items checklist
Before you’re stuck at home, try developing a food and essential items checklist. You don’t want to be racing to the shops when everyone else is or unable to access supplies when you need them. A checklist can also help you feel more in control.
Look at the list below and use the notes column to personalise the checklist for you, adding the items that are relevant to you and your household.
TIPS:
- Don’t overdo it. We are not asking you to prepare for a month of isolation. A few spare cans and packets of frozen vegetables could get you through a couple of meals.
- Think about how long items will last and have some tinned and frozen foods ready.
- Don’t forget medications and sanitary products.
- Electronic items may also need batteries or chargers.
- Optimise your space. If you live in a small space, you may not have a lot of storage. The internet is full of amazing ideas for making the best out of limited storage space.
- You may want to make up a ‘sick pack’ that treats common conditions that may leave you stuck at home.
- If you are stuck at home because you or someone is sick, a supply of detergent, hydrolyte and sanitiser could be helpful.
- Before getting started, have a good look in your fridge and pantry to see what you have already.
| Essential items Which of the following are most relevant to you? |
Tips | Notes Make note of what you need *specifically*. Think about how much you would need for up to one week. |
Tick Box Have you got it? ✓ |
|---|---|---|---|
| FOODS | |||
| Drinking water | Consider your household needs up to a week | ☐ | |
| Long lasting fruit and vegetables (e.g., apples, mandarins, potatoes, carrots, onions) |
Make sure to pick your favourites! | ☐ | |
| Frozen products (e.g., fruit and vegetables, meat, breads, home-made or store-bought meals) |
Do you make a great lasagne? Consider what you could pre-make and put in the freezer. Follow this link for tips on food safety |
☐ | |
| Tinned products (e.g., fruit and vegetables, beans, soups, tuna) |
Look for fruit preserved in juice (not syrup) and look for low salt veg options (or give it a good rinse to wash off some of the added salt) | ☐ | |
| Cereals, breads, pasta, rice, flours, yeast and baking essentials | Wholemeal options give extra fibre and longer lasting energy. Think wholemeal pasta/flour and brown rice. | ☐ | |
| Dairy products (e.g., cheese, yoghurt, milk / long life milk) |
Harder cheeses like cheddar and swiss will last a bit longer than soft cheese. | ☐ | |
| Condiments, sauces and spreads | These tend to be long lasting so it might be helpful to have a spare of anything that gets used up quickly! | ☐ | |
| Coffee and tea | Check what’s in the pantry first | ☐ | |
| A small amount of ‘treat’ food | Be realistic, consider your needs. Pre-portioned treat foods like small chocolate frogs or snack-sized chips can help your treats go the distance. | ☐ | |
| Foods for specific needs (e.g., baby formula, gluten free products, pet foods or grooming needs) | Think about your family/household’s requirements and don’t forget the pets! | ☐ | |
| OTHER ESSENTIAL ITEMS | |||
| Toilet paper | Avoid the panic – have a small stash of back up rolls and you won’t have to worry. | ☐ | |
| Cleaning supplies
(e.g., paper towel, hand sanitizer) |
☐ | ||
| Toiletries (e.g., toothbrushes and toothpaste, soap, shampoo) |
☐ | ||
| Facemasks and any other PPE relevant to you | Consider your local guidelines for masks | ☐ | |
| Prescription and general medications (e.g., pain relief tablets, vitamin supplements) |
Check the use-by date on what’s in the cupboard, it might need replacing. Also, consider talking to your GP or pharmacist about alternatives (e.g., e-prescriptions) if you wish to avoid face-to-face visits | ☐ | |
| Self-care and medical items if you become unwell (e.g., heat pack, sore throat lozenges, tea) |
What makes you feel better when you’re feeling under the weather? | ☐ | |
Meal planning resources
Many people meal plan as part of their daily routine. If you do not do it already, using a weekly meal planner can be a helpful way to think through what food you will need for a week.
This checklist could be used to prepare a large online order, or for someone to use if they are shopping for you if you can’t get to the shops yourself.
TIPS:
- Keep it simple
- Work with your own style. Write a simple list with meals that suit you.
- Aim for a week’s worth of meals that you know you can easily cook and that include ingredients which you normally have in your fridge or pantry.
- Plan something fun for one night, perhaps a takeaway or a family taco bar.
As well as looking after your physical needs, you should also think about your emotional health, see staying engaged and connected.
How do I get groceries if I’m isolating?
Online and usual delivery services may not always be an option.
Do you have other options? Have you explored Community Food Groups?
TIPS:
- Think about who could help bring you food if you were stuck at home. And, talk to this person to make sure they are ok with the idea.
- Talk to a couple of people – not just someone in your family or in the same area as you, in case you are both isolated or not able to access supplies at the same time.
- Write down phone numbers for Food Relief services in your area.
- Have you looked at meal delivery services?
- If you are interested in these services, you may need a credit or debit card or to download an app. Consider also whether you could aside some money for an emergency order as the cost may be higher than your usual spending.