Be prepared for flu and cold season by stocking your pantry with comfort and healing. Rather than spend a fortune later, consider what flu season pantry staples you like to have on hand, and make a plan to load up.
You’ll be so glad later when you have all the fixings for Chicken Noodle Soup and can whip up a mug of Homemade Medicine Ball for anyone who’s ailing. Let’s nip this thing in the bud!
The irony was not lost on me. We were knee deep in a Pantry Challenge, shopping the kitchen and using up what we had, including our supply of saltine crackers, frozen orange juice, and chicken broth.
And then five kids and I came down with the Head Cold of the Century.
It all worked out in the end, of course. The money I saved during the challenge went toward buying comfort foods and items rich in Vitamin-C. Everyone healed just fine, and I learned a valuable lesson:
Stock up on flu season pantry staples.
Why It Matters
It’s good to be prepared. Just as it’s important to have an emergency stash in case of earthquake or other, ahem, emergency situation, it is also wise to have some basics on hand in case of illness. Not only does this provide what you need when you need it, but it also keeps you out of the stores when you’re not feeling well so you won’t share your cooties.
It can save you money. If you can stock up on flu season pantry staples before you really need them, you’re more likely to find a sale and be able to save money. It’s no fun to feel unwell and then have to drop fifty bucks at the pharmacy on top of that.
Luck favors the prepared. It would seem that we get sick at the most inopportune moments, especially when we don’t have the things on hand that would most help us feel better. But if I stock up? It’s like a talisman against getting sick. Some years I’ve even had to toss past-dated cold medicine because we didn’t actually get sick. That’s a cost I’m willing to risk if we can stay well.
What to Do
In the coming days and weeks, look for sales on items that you can keep on hand in the event of illness.
Consider storing them separately from your regular grocery staples, so that folks in the house don’t eat it all before you really need it.
Keep best-by dates in mind so that you can use up or donate items before they hit their limits.
Shopping List
Here are some common flu season staples you might want to stock up on so that you’re better prepared:
At the Grocery Store:
- chicken broth, noodles, and other ingredients to make homemade soup
- orange juice (boxed, bottled, or frozen)
- applesauce or apples to make homemade applesauce
- sea salt – good for gargling as well as for making homemade electrolyte mixes.
- Gatorade or juices to make homemade sports ade and popsicles
- ginger ale or lemon lime soda or soda water to make homemade soda
- saltine crackers
- long grain rice
- lemons or lemon juice – remember you can freeze lemons
- fresh ginger and garlic
- honey
- herbal and green teas
- yogurt or kefir
At the Pharmacy:
Please consult with your doctor about the appropriate remedies for you and the members of your household. This is simply a list of common suggestions to get you thinking.
- thermometer
- Emergen-C or other vitamin supplements, including C, D, and Zinc
- acetaminophen or ibuprofen as well as your preferred OTC cold remedies
- throat or cough drops
- Kleenex or other facial tissue
- cleaning wipes
- hand sanitizer
- vapor rub and/or humidifier
- heating pad and ice packs
Recommended Recipes
- Starbucks Medicine Ball Tea – Cheaper at Home ($1.13/tea)
- Chicken Noodle Soup Recipe
- How to Make Chicken Stock (Slow Cooker or Stovetop)
- Three Easy Ways to Cook Rice
- Slow Cooker Applesauce (only 65 cents/cup!)
- How to Make Homemade Popsicles
- How to Cook Steel Cut Oats in the Slow Cooker
- Greek Yogurt With Muesli
This post was originally published on January 28, 2014. It has been updated for content and clarity.
julie
I make a drink with green tea coconut water and orange juice. Its great for staying hydrated.
Also I keep elderberries on hand for making elderberry syrup.
Jessica Fisher
Sounds great!
Dorothy K
I would add gelatin (jell-o) in any form. Great for upset tummies or sore throats, general malaise, etc. Can be made completely from scratch using fruit juice all the way to prepackaged in the refrigerated section, take your pick.
Sandi
We use Airborne, I’ve never tried EmergenC. AIrborne goes on sale at Costco, so I get it then. Perhaps Airborne is more to help you prevent getting sick while EmergenC is for after the fact? Not sure. If I know I’ve been exposed (or am around a lot of people when crud is going around) or am just feeling a little off, I’ll drink the Airborne. I thankfully have a good immune system anyway, so do not get sick all that often.
Coconut water would be a great addition. I personally cannot stand the stuff. I’ve tried numerous times, and have to force myself to swallow it. Vita Coco has a blend of juice and coconut water at Costco, though, that I find perfectly drinkable. It’s marketed for kids, so clearly your children are not the only ones that don’t care for it. Perhaps you’d like to try that one some time. http://vitacocokids.com/
Ann
I love to make “Chicken Soup Starter” whenever I make a roast chicken or pick up a rotisserie chicken. I will put the carcass in the crockpot along with onion, lots of garlic, carrots, celery, seasonings and water. I let it cook overnight then in the morning I will strain it, put it into quart containers and then pick through the solids to get as much meat as I can and will add that to the stock. This will then be frozen and is my starter. I can then pull a container out, dump the frozen starter into a pot and slowly heat it while I cut up a stalk of celery, a carrot and then prepare rice (or use leftover rice if I have it – which can easily be frozen in baggies). If I want it with noodles, I add the veggies in and cook until almost tender then add the noodles and let them cook until ready. It takes about 20-30 minutes to get a sick family member a bowl of hot homemade chicken soup. I make sure I have at least 6 of these on hand by the beginning of December.
Kathy
Ginger ale, covers for the digital ear thermometers
Vanessa B
For little ones we stock up on pedialyte and Similisan (all natural cough and cold medicine).
Shannon
I did this a few weeks ago after I thought we had been exposed to the flu, we stayed healthy, but now when the next bug comes we don’t need to rush to the store. I included some homeopathic stuff that is for the flu and coconut water, along with soup, juice, crackers and popsicles. I just have to add that I love your blog, I find the way you approach healthy eating encouraging and reasonable, and I don’t leave it feeling guilty that I am not doing enough. Thanks for sharing your life with us!
Jessica Fisher
No guilt! That’s not allowed. I’m figuring it all out right alongside you all. (I wish my family liked coconut water….)
Thanks for taking the time to say such sweet things. I appreciate it!
Karen
Tissues, definitely :0) Hope your family is feeling better. Flu is going around the workplace right now .
Charice L.
Umcka by Nature’s Way (homeopathic), either the cold formula or the cold/flu combination (frequently on sale at Sprouts). Start taking it the instant you feel something coming on; it will shorten the duration of the illness and reduce the ugly symptoms. My littles prefer the cherry flavor and there is absolutely no resistance to taking it (unlike the pain relievers/fever reducers). It’s kept our illnesses from going south to the point where antibiotics are needed.
Crystal
Aconitum napellus (Aconite), take a first sign of cold or sore throat; N-Acetyl Cysteine, (3000 to 6000 mg/day ) for sinus and chest congestion, hepar sulphuris calcareum, (Hepar Sulph) for those who can take sulfur.
Leslie
Kleenex! Nasal spray, decongestant, Mucinex, Nyquil. And apple juice.
Kristi
I try to keep chicken on hand for soup–either shredded and frozen or canned. I’m not a big fan of canned chicken, but since I can get a good price on it at Costco, it’s great to have on hand for times when we are out of frozen chicken. Also, I might add Vicks and Mucinex to the meds list. We needed these when the flu hit the week before Christmas. And tissues—–plenty of tissues!
annie
stickers and paper for the little ones.
tea tree oil sprinkled on the pillow case or neck/chest/ nose bridge will help keep the younger ones asleep longer.
Melissa W
Ginger is a great addition to a honey and lemon tea, especially if you have a queasy stomach.
Leah
Frozen greens to add to soups and stews – spinach and kale being the top of my list. Having chicken soup frozen is terrific. That way no one needs to cook. We can all just be sick together. But I also have a stash of elderberry syrup as well as frozen elderberries so I can make more. This is a must-have for helping us avoid and/or move quickly through the crud. Thieves oil is great stuff as it lemon balm and coltsfoot compound.