As an older adult, how can I make meal planning for one more enjoyable?

A healthy diet is an essential part of leading a healthy lifestyle. Cooking for one or two people can be challenging especially when you may have been used to cooking for your family or you have never cooked before. There may even be times that you are not motivated to cook. This does not mean you need to sacrifice good nutrition in order to have a meal nor does it mean you have to prepare one meal and eat it for the next three days.

There are several ways in which you can make your meal planning and preparation more enjoyable:

• Go to your local library and find cookbooks about cooking for one or two people.
• Revise recipes by cutting them in half.
• Consider cooking with a microwave or slow cooker for convenience and to save time.
• Prepare twice as many vegetables so that you will have some ready for a quick snack or salad.
• Make cooking a social event. Cook with a friend or host a potluck.
• Freeze small portions of large recipes. Remember to label the package with contents and the date prepared.
• Exchange frozen food portions with friends.

For the days that you do not feel like preparing a meal, consider the following:

• One Pot or Skillet Meals – chili, stew, soup;
• No-Cook Meals – sandwiches, salad, or a bowl of cereal;
• Ready-Made Foods –fresh, frozen or canned foods; or
• Meals on Wheels.

These choices may sometimes cost more but are worth the convenience on the days you do not feel like preparing a meal. Choose healthier packaged foods that have no trans-fat, are low in sodium, and are high in fibre. Select foods from the four food groups of Canada’s Food Guide. Balance your meals with a glass of milk and a piece of fruit or a vegetable.

Even though your meal portions may decrease as you age, your nutritional requirements do not. You can get creative in planning and preparing meals that are nutritious and enjoyable.  Enjoy a variety of foods each day and look forward to your next meal.

For more information about cooking for one, or for available programs and services, contact Health Link Alberta where nurses are available 24-7 to provide health advice and information. Call 1-866-408-LINK (5465) or 780-408-LINK (Edmonton area) or 403-943-LINK (Calgary area).