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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