Eating Healthy Food Tips You Must Have
If cooking for one often translates into a peanut butter sandwich or bowl of cereal, you’re not eating healthy food. Solo dining is one of the most common reasons older people lose interest in and stop eating healthy food. Eating high carb, high sugar foods are serious energy drainers that keep us from the activities we need to stay healthy.
When this happens, you don’t just lose the pleasurable aspect of eating. You may also be missing out on good nutrition. No matter what your age, you still need just as many vitamins and minerals as you did when you were younger. And eating healthy food can help lower your risk for obesity, type 2 diabetes and other chronic diseases.
Here’s some advice on meeting the single-serving challenge:
- Buy individually frozen foods, like chicken breasts or fish fillets, and bags of fruit and vegetables. That way you can thaw out only as much as you need. If a package of met is too large, ask a store employee to repackage it in a smaller size.
- Freeze single portions of fresh foods, such as bread, nuts, fruits, and vegetables.
- Cook casseroles and stews to freeze in individual-sized servings. Be sure to write the date and contents on the packages. These make healthy and easy meals on days you don’t feel like cooking.
- Shop for small cans of fruits, vegetables and beans, or freeze remainders from larger cans.
- Grocery shop with a friend and share items you can use only half of, like a bag of potatoes or a head of cabbage.
- Divide leftovers into individual portions and freeze in small containers marked with contents and date.
- Look for cookbooks that have recipes for one. They’ll probably have helpful tips on menu planning and shopping too.
Be Aware of Frozen Dinners
Try to avoid single-serving frozen dinners. While these packaged meals are handy, they are often loaded with fat and sodium. If you do opt for a frozen dinner, choose entrees that meet these standards:
- Total Fat – 3 grams or less per 100 calories
- Saturated Fat – 1 gram or less per 100 calories
- Cholesterol – No more than 90 milligrams per entrée
- Sodium – No more than 600 milligrams per entrée
Also look for frozen meals that include at least three different foods from two or more food groups. Energy drainers should be avoided at all cost and a special effort put on eating healthy food including all natural grains, low-fat dairy, and lean protein. Always remember to drink 6-8 glasses of water daily as well.