Cooking For One

Many Canadian seniors live alone and it can be difficult to muster the enthusiasm to cook healthy meals for just one person day after day.  According to the 2011 Census, a quarter of the Canadian population over 65 live alone and women are twice as likely to do so as men.

Eating well, even if it may be less, is vital as we age to prevent heart disease, osteoporosis, diabetes and some cancers.  It is important not to skip meals in order to get proper nutrients each day.  The Canadian Food Guide suggests that fresh fruits and vegetables should cover at least half your plate, followed by a quarter of whole grains and a quarter of lean protein.

Studies have shown that we eat better when we sit down with others so consider starting a weekly dinner club or check with local community centres; many serve a weekly meal.  For those who struggle with shopping and cooking, think about having Meals on Wheels deliver a couple of times a week.

Try to keep a good stock of healthy snacks that can make a quick meal for those days when you don’t feel like cooking.  Hardboiled eggs, nuts, whole grain crackers and fresh berries can make a healthy meal with very little effort.  Check labels on prepared foods, many have a high salt or fat content.

Make meal time pleasant by setting the stage with a window view, a proper place setting and even some flowers.  Treat yourself as well as you would treat others, you deserve it!

To find out how well you have been eating, take the Nutri-eScreen, a eating habits survey designed by the Dietitians of Canada to help older adults see where their diet may be lacking and offer nutrition resources to make improvements.  Follow the link to take the survey: http://www.nutritionscreen.ca/escreen/ .  For recipes and senior-friendly meal ideas, visit http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Seniors/Cooking-for-One-or-Two-People-Easy-Meals-to-Make.aspx .