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! |