Fit After Fifty – stdghd

by JoAnn Prophet, MS,RD

Cooking for just one or two people is quite a change for someone who has spent a lifetime cooking for a hungry family. A top priority is making sure good nutrition is a part of each day’s meals. Staying motivated and finding techniques that work present a daily challenge. Here are some guidelines to help:

Focus on variety. Avoid getting into a dietary rut. Even favorites lose their appeal when they are served too often. Choosing a wide variety of foods helps to ensure that all nutrients are included in the daily diet. Keep a list of quick and easy foods that you like so that you never run out of ideas. Look for variety when you shop.

Take advantage of classic strategies that work. Use the microwave for heating small portions. Make a regular batch of a favorite recipe and freeze individual portions for future meals. Plan ahead to get extra meals. For example, when you buy a package of ground meat, make hamburger patties and freeze them individually for later use. Buy a whole chicken and, before cooking, carve out the breasts, thighs, and legs into pieces and freeze these for future individual meals. Use the rest of the chicken to make stock, which can be turned into soups or stews. Save some cooked meat for chicken pot pie or chicken salad.

Try something new. Add new flavors to your repertoire, with balsamic or fruited vinegar, herb rubs for chicken, or spice mixes for pasta. Try flavored yogurts, hearty whole-grain breads, and seasonal fruits and vegetables.

Make meals special. A festive meal stimulates the appetite. Eating with family or friends is a plus, but even a meal taken alone can be joyful if a few techniques are used. An attractive setting is a major mood enhancer. Use the special china, add colorful garnishes, and set a pretty table with place mats, napkins, and flowers. Treat yourself to the occasional gourmet item that spells luxury for you – that unique cheese, unusual marmalade, or imported fruit.

Think “out of the box.” Tortillas, pita bread, even pancakes can be “wrapped” around a variety of your favorite foods – hot and cold – to make a sandwich. Baked potatoes with a variety of toppings are an easy “just for one” entrée.

Stir-fry makes a great nutritious substitute for casseroles. The trick is to cut everything ahead of time into small pieces. Brown bits of poultry or fish along with some garlic, onion, and spices. Toss in a handful of cut-up vegetables (at least 3, preferably 5), and sauté until everything is cooked but still crispy. Stir in some flavor – freshly-grated ginger, sesame oil, nuts (peanuts or almonds), oyster sauce, or hot sauce.

Another technique is to “bundle” your favorite meat, vegetables, and seasonings into aluminum foil packets and bake them. And don’t forget eggs, which are naturally “packaged” just right for one. They make fast and easy meals such as an omelet, using vegetables and meats or fish.

Stock a ready-to-eat pantry: Markets offer an almost endless variety of ready-to-eat items, some that require little or no cooking. Yogurt, granola bars, energy bars, frozen juice bars, and individual toaster or frozen meals can introduce new taste into a ho-hum routine. Pre-packaged salad greens make it easy to get your daily five servings of vegetables. Ready-made deli items also offer a change of pace, but examine their fat and sodium content carefully.

Read those labels. Frozen, canned, and deli foods offer convenience and variety, but read labels carefully, paying close attention to sodium, fat, and calorie content. Many convenience foods can make a big dent in the daily allowances for those key elements.