Cooking for One (or Two)
Provided by: Barbara Brown,
Ph.D., R.D./L.D.
Food Specialist
2011
Oklahoma Cooperative Extension Service
1
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
2011
Oklahoma Cooperative Extension Service
2
Poor nutrition
• Prolongs recovery from illness
• Increases costs & incidence of
institutionalization
• Leads to poor quality of life
2011
Oklahoma Cooperative Extension Service
3
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
2011
Oklahoma Cooperative Extension Service
4
Problem worse for elderly:
• Many on special diets
• Often need extra effort to plan &
prepare
• Some over restrict diets—limit healthful
foods
2011
Oklahoma Cooperative Extension Service
5
Problem compounded by:
• Physical problems
• Chewing, false teeth
• Gastrointestinal problems
• Constipation, diarrhea, heartburn
• Arthritis
• Stroke
• Alzheimer’s disease
• Dementia
2011
Oklahoma Cooperative Extension Service
6
Problem compounded by:
• Depression
• Lack of motivation
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
8
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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2011
Oklahoma Cooperative Extension Service
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Keys to success
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Learn basic skills
Plan ahead
Shop wisely
Balance meals
Handle & store food safely
Make meals pleasant
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
11
Lack of skills may lead to:
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Snacking, eating out a lot
High fat & cholesterol diets
Low in vitamins & minerals
More money spent on food
Foodborne illness
Malnutrition, disease
2011
Oklahoma Cooperative Extension Service
12
Planning: set goals
• Nutrition
• Reduce fats, cholesterol, calories,
sodium, refined carbohydrates
• Increase produce, fiber
• Money
• Time
• Flavor
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
14
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
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
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The pantry
• Pasta, rice, oatmeal,
cornmeal
• Cereal
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
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Shop smart
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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”
2011
Oklahoma Cooperative Extension Service
19
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
2011
Oklahoma Cooperative Extension Service
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Produce
• Consider prewashed, precut
• Save time, cost more
• Keep produce visible
2011
Oklahoma Cooperative Extension Service
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Produced: canned, frozen, dried
• All are healthy choices
• Read labels for sodium, sugar
• Dried stores well but is concentrated
calories
2011
Oklahoma Cooperative Extension Service
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Meats
• Look for smallest
packages
• Ask to have repackaged
or do it at home
• Trim, cut, label &
freeze
2011
Oklahoma Cooperative Extension Service
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Keeping costs low
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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
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
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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
2011
Oklahoma Cooperative Extension Service
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Frozen dinners
• Advantages
• Quick, easy
• Taste good or at least okay
• Disadvantages
• High fat, sodium, calories
• Low in produce
• Expensive
2011
Oklahoma Cooperative Extension Service
27
Frozen dinner fixes
• Choose those with:
• No more than 10g
fat/300 calories
• Less than 800mg
sodium/serving
2011
Oklahoma Cooperative Extension Service
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Add to TV dinner meals:
• Vegetables/fruits
• Whole grain bread
• Lowfat/nonfat milk
2011
Oklahoma Cooperative Extension Service
29
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
2011
Oklahoma Cooperative Extension Service
30
Cutting recipes in half
Recipe says
Use
1/4 cup
1/3 cup
1/2 cup
2 tablespoons
2 tablespoons + 2 teaspoons
1/4 cup
2/3 cup
3/4 cup
1/3 cup
1/4 cup + 2 tablespoons or
6 tablespoons
1 tablespoon 1-1/2 teaspoons
1 teaspoon
1/2 teaspoon
1/2 teaspoonOklahoma
1/4Cooperative
teaspoon
2011
Extension Service
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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
2011
Oklahoma Cooperative Extension Service
32
Food safety issues
• Home directly from shopping
• Avoid cross-contamination
• Know what to wash & when to wash it
• Hands
• Equipment
• Food
2011
Oklahoma Cooperative Extension Service
33
Food safety issue: 2 hour rule
• 40oF to 140oF
• Less than two hours
• Cumulative
• Thawing at room
temperature goes
way beyond the safe
time
2011
Oklahoma Cooperative Extension Service
34
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
2011
Oklahoma Cooperative Extension Service
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How to store leftovers
• Use tight sealing container made for home
food storage
• Glass
• Transparent plastic
• Date the container
2011
Oklahoma Cooperative Extension Service
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Is it still safe?
• Don’t taste to decide
• Use within 3 days or throw it out
2011
Oklahoma Cooperative Extension Service
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Make meals social
• Start a “dinner” or “lunch” club
• Start a “cooking club”
2011
Oklahoma Cooperative Extension Service
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Socializing
• Eat at community meal
• Congregate meals for elderly
• Church, organization meals
2011
Oklahoma Cooperative Extension Service
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Make meals special
• Set nice table
• Add music
• Eat at a different place in the house
2011
Oklahoma Cooperative Extension Service
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Healthier restaurant meals
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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
2011
Oklahoma Cooperative Extension Service
41
Working with fast food meals
• Downsize
• Watch the toppings
• Mayonnaise & mayo
based sauces, cheese,
bacon, sausages
2011
Oklahoma Cooperative Extension Service
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Fast food
• Pick a healthier drink
• Watch the descriptor
words
• Crispy, fried,
smothered, grande,
roasted, grilled
2011
Oklahoma Cooperative Extension Service
43
Review
• Can be problem for anyone
but often more difficult for
elderly
• Requires commitment
• Learn basic skills
• Plan ahead
2011
Oklahoma Cooperative Extension Service
44
Review
• Shop wisely
• Balance meals
• Handle & store food
safely
• Make meals pleasant
2011
Oklahoma Cooperative Extension Service
45
2011
Oklahoma Cooperative Extension Service
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