Lourdes Health System: HealthTalk Online May 2019
« Newsletter Home
Table for 1? Dine in Good Health
Feature

Finding ways to cook healthy meals when you’re cooking just for yourself can be a challenge. Planning and purchasing wisely can make it easier.

When you live alone, cooking for yourself may not seem to be worth the effort. The result: All too often, dinner may be nothing more than takeout food or a frozen meal. Both tend to be too high in fat, sodium, sugar and calories.

Whether you’re cooking for yourself, a family or a group of friends, you need a variety of fresh, nutritious foods to stay healthy. Here are some ideas that can help you plan, buy and prepare meals that are satisfying and good for you.

Plan the Menu

Planning meals ahead saves money, time and stress. To do so:

  • Make a weekly meal plan that accounts for your schedule, budget and nutritional needs.

  • Figure on making several main dishes from the same food items. As you put your plan together, consider how you’ll use leftovers. You could keep them intact for another meal or make them an ingredient in a different main dish.

  • Keep your pantry or freezer stocked in case your plans change or you run out of an ingredient.

  • Prevent boredom by trying a new recipe, including a new fruit or vegetable in an old recipe or adding a new ethnic dish once a week.

Shop Smart

Shopping for one can be a challenge. Many food products are sold in bulk, or at least in quantities that are too large for single diners. As a result, unused packages of meat and produce often spoil before they can be used. That wastes food and money.

To shop for yourself economically:

  • Buy only as much fresh food as you can use in a week.

  • Keep serving sizes in mind, especially for produce. For example, if you need enough salad greens for two lunches, buy only about 2 cups of raw leafy vegetables.

  • Check the expiration date. Don’t purchase anything unless you know you can find a use for it before it goes bad.

Reduce Large Recipes

Many recipes found in cookbooks or online are designed to feed more than one person. These tips can help you cut the serving sizes to fit your needs:

  • Start with a recipe that’s easy to divide, say by a half or a quarter.

  • Use these conversions when cutting a recipe in half:
    • ¼ cup = 2 tablespoons
    • ⅓ cup = 2 tablespoons + 2 teaspoons
    • ¾ cup = 6 tablespoons

  • Cooking time, temperature, pan size and seasonings may vary when you reduce recipes. Periodically check the food’s doneness and flavoring to figure out if you need to modify the original recipe.

Set the Stage

Taking time to set the table, using special dishes or even adding a centerpiece and candles can add to the enjoyment of any meal. So can slowing down to appreciate the look, feel and taste of your food.

Eating alone may not be your first choice, but it definitely has some advantages. You can use your solo dining adventure as an opportunity to explore foods with a variety of tastes, textures and flavors. And don’t forget, you get to cook what you want when you want it!

Become a Registered Nurse

Considering a career in nursing? Our Lady of Lourdes School of Nursing will hold an open house on Wednesday, May 29, at 6 p.m. on the fifth floor of the Pavilion at Our Lady of Lourdes Medical Center, 1600 Haddon Ave., in Camden.

Through a long-standing cooperative partnership with Camden County College, students of Our Lady of Lourdes School of Nursing earn a diploma in nursing and an associate degree in science. This two-and-a-half-year program offers nursing students excellence in nursing and clinical education with affordable tuition. Students can also transfer and apply up to 90 credits to the online RN-BSN program at Thomas Edison State University. No reservation is required for the open house. For more information, call 856-757-3730.

Inside This Issue
 
« Newsletter Home

The health information presented in this e-mail newsletter is intended for information purposes only and is not a substitute for consultation with a medical professional. This information should not be used to treat or diagnose a health condition. Always seek advice from a trained healthcare provider.

Send Your Comments
Facebook Twitter YouTube

We respect your right to privacy - click here to view our policy.

© The StayWell Company, LLC. 2019.

This email was sent by: Lourdes Health System
1600 Haddon Ave Camden, NJ 08103

To subscribe, click here to visit our newsletter sign-up page.