2011 Oklahoma Cooperative Extension Service 1

Cooking for One (or Two)

Provided by: Barbara Brown, Ph.D., R.D./L.D.Food Specialist

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Often critical need for elderly

• Good nutrition can lessen effects of diseases prevalent among elderly• Osteoporosis, obesity, high blood

pressure, diabetes, heart disease, certain caners, gastrointestinal problems, chronic undernutrition

• Independent living may depend upon ability to prepare meals

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Poor nutrition

• Prolongs recovery from illness• Increases costs & incidence of

institutionalization• Leads to poor quality of life

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Can be problem for anyone

• Youth/families at home preparing food just for themselves

• Young adults• Divorced, widowed• Elderly• Anyone on their own

for the first time

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Problem worse for elderly:

• Many on special diets• Often need extra effort to plan &

prepare• Some over restrict diets—limit

healthful foods

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Problem compounded by:

• Physical problems• Chewing, false teeth• Gastrointestinal problems• Constipation, diarrhea, heartburn

• Arthritis• Stroke• Alzheimer’s disease• Dementia

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Problem compounded by:

• Depression• Lack of motivation

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Problem compounded by:

• Money problems• 2002 U.S. Census data• Median income for those over 65 = $14,152

• Delay medical & dental treatment that could correct problems

• Causes scrimping on food• Produce & meats

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Solutions overview

• Requires commitment • Keep favorite foods on hand • Build meals using the Food Guide

Pyramid • Refrigerate leftovers within 2 hours• Freeze for longer storage

• Create pleasant settings

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Keys to success

• Learn basic skills• Plan ahead• Shop wisely• Balance meals• Handle & store food

safely• Make meals pleasant

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Basic skills

• Cooking basics• Reading recipes, measuring,

chopping/cutting, handling food, boiling water, etc.

• Shopping skills• How to make a list, where/when to

shop, compare prices• Food safety skills

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Lack of skills may lead to:

• Snacking, eating out a lot• High fat & cholesterol diets• Low in vitamins & minerals• More money spent on food• Foodborne illness• Malnutrition, disease

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Planning: set goals

• Nutrition• Reduce fats, cholesterol, calories,

sodium, refined carbohydrates• Increase produce, fiber

• Money• Time • Flavor

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Planning: basic equipment

• Have basic equipment• Measuring cup & spoons• Pans with tight fitting lids• Baking sheet• Cutting boards• Knives• Storage containers• Pot holders

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Stock the pantry• Herbs & spices• Savory: oregano, basil, thyme, chili

powder, curry powder• Sweet: cinnamon, nutmeg, ginger• Salt & pepper

• Vegetable oil & nonstick spray• Fat-free, reduced sodium broth

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The pantry

• Flour, sugar, brown sugar, baking soda, baking powder

• Condiments: vinegar, mustard, salsa, Worcestershire sauce, reduced sodium soy sauce, jam

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The pantry

• Pasta, rice, oatmeal, cornmeal

• Cereal

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Make a list

• Favorite foods• Recipes• Ingredients needed• What to have in pantry• What to put on shopping list

• Quick meal ideas

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Shop smart

• Have a standard list of perishables• Add to list as items are used• Decide on what to add just before

shopping• Take the list to store• Buy enough for 1 week• Refer to “sell by” & “use by”

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Produce: fresh

• Buy some that will keep well 1 week

• Shop/trade with friend for produce that is large or spoils quickly

• Buy in season• Prep & freeze for

later use

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Produce

• Consider prewashed, precut• Save time, cost more

• Keep produce visible

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Produced: canned, frozen, dried

• All are healthy choices• Read labels for sodium, sugar• Dried stores well but is concentrated

calories

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Meats

• Look for smallest packages

• Ask to have repackaged or do it at home• Trim, cut, label &

freeze

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Keeping costs low

• Compare unit prices and cost per meal

• Buy regular cooking oats, rice or grits• Shop when specials are offered• Use less meat, poultry fish in recipes• Feature beans & grains, rice, pasta• Plan for leftovers to freeze, reheat• Go with someone

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Buying in bulk

• Ask yourself:• Can I use it before it spoils?• Should I use it before spoils?

• Alternatives:• 1 quart milk vs. 1/2 gallon• Deli meat balls vs. ground beef • 6 eggs vs. 12• 3 bakery cookies vs. bag

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Buying in bulk

• Find a store with a bulk bin section• Small amounts = price of large

• Buy only foods that store well• Store bulk purchases correctly• Buy meats on sale & freeze• Buy largest container usable without

waste

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Frozen dinners

• Advantages• Quick, easy• Taste good or at least okay

• Disadvantages• High fat, sodium, calories• Low in produce• Expensive

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Frozen dinner fixes

• Choose those with:• No more than 10g

fat/300 calories• Less than 800mg

sodium/serving

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Add to TV dinner meals:

• Vegetables/fruits• Whole grain bread• Lowfat/nonfat milk

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Work with your skill level

• Start with prepared foods & add:• Sautéed, frozen, canned or leftover

vegetables to spaghetti sauce• Canned salmon, tuna, or beans to

purchased pasta or green salads• Extra veggies to frozen pizza• Dried fruit to hot cereal

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Cutting recipes in halfRecipe says Use

1/4 cup 2 tablespoons

1/3 cup 2 tablespoons + 2 teaspoons

1/2 cup 1/4 cup

2/3 cup 1/3 cup

3/4 cup 1/4 cup + 2 tablespoons or 6 tablespoons

1 tablespoon

1-1/2 teaspoons

1 teaspoon 1/2 teaspoon

1/2 teaspoon

1/4 teaspoon

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Cutting recipes to a third

Recipe says

Use

1/4 cup 1 tablespoon + 1 teaspoon

1/3 cup 1 tablespoon + 2-1/3 teaspoons

1/2 cup 2 tablespoons + 2 teaspoons

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Food safety issues

• Home directly from shopping• Avoid cross-contamination• Know what to wash & when to wash it• Hands• Equipment• Food

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Food safety issue: 2 hour rule

• 40oF to 140oF• Less than two hours• Cumulative• Thawing at room

temperature goes way beyond the safe time

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Food safety issue: leftovers

• Bacteria grows quickly at warm temperatures (40oF to 140oF)• Some increase in number• Some produce a toxin

• May cause illness if the food is eaten

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How to store leftovers

• Use tight sealing container made for home food storage• Glass• Transparent plastic

• Date the container

4/4 June 10

Sept 4

6/23

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Is it still safe?

• Don’t taste to decide• Use within 3 days or throw it out

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Make meals social

• Start a “dinner” or “lunch” club• Start a “cooking club”

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Socializing

• Eat at community meal • Congregate meals for elderly• Church, organization meals

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Make meals special

• Set nice table• Add music• Eat at a different place in the house

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Healthier restaurant meals

• Try something new—place or dish • Read entire menu• Ask for extra vegetables• Order healthy appetizer as main

course• Pack takeout container when meal is

served • Ask questions

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Working with fast food meals

• Downsize • Watch the toppings• Mayonnaise &

mayo based sauces, cheese, bacon, sausages

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Fast food

• Pick a healthier drink

• Watch the descriptor words• Crispy, fried,

smothered, grande, roasted, grilled

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Review

• Can be problem for anyone but often more difficult for elderly

• Requires commitment• Learn basic skills• Plan ahead

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Review

• Shop wisely• Balance meals• Handle & store food

safely• Make meals

pleasant

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