NUTRITION & FITNESS 2016 May 24, 2016

Today’s Agenda (Day 165)

1. Homework Check: Final Project: Unhealthy & Healthy Eating

2. Class ActivityShare Current Events Review – cont’d:

a) Savvy Shopping (posted on msbeland.weebly.com)

b) Eating Healthy on a Budget (to be posted)

c) Beginner’s Guide to Meal Planning (to be posted)

d) Budget-Friendly Grocery List (to be posted)

e) Cooking for One (to be posted)

HOMEWORK:

REMINDERS:

Bring gym clothes Mondays & Fridays usually.

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NUTRITION & FITNESS 2016

EATING HEALTHY ON A BUDGEThttp://www.choosemyplate.gov/budget-weekly-meals

I. CREATE A GROCERY GAME PLAN

LIST YOUR WEEKLY MEALS

Before making a grocery list, write down meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need. Here are some basic tips for creating your menu and grocery list:

1. Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.

2. Use a worksheet, such as the Create a Grocery Game Plan Worksheet  to plan your meals and figure out what items you need to buy.

3. Create a list of recipes to try. Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys. Search recipes by ingredient using What's Cooking? USDA Mixing Bowl  -- an interactive tool to help with healthy meal planning, cooking, and grocery shopping. Be sure to include some family favorites along with the new recipes.

4. Think about your schedule. Choose meals you can prepare easily on your busiest days. Save recipes that take longer for days off.

For menu and recipe ideas, take a look at these resources:  

What's Cooking? USDA Mixing Bowl (recipe website)

MyPlate Daily Checklist (formerly Daily Food Plans)

Recipes, Cookbooks, and Menus

Sample Menus for a 2000 Calorie Food Pattern

- See more at: http://www.choosemyplate.gov/budget-weekly-meals#sthash.e8cBvzOg.dpuf

MAKE A GROCERY LISTStay organized with a grocery list to avoid buying items you don’t really need.

Grocery List Basics:

Use your list of weekly meals to create a list of foods and beverages you will need to buy. Don’t forget to include foods like fruits, vegetables, and milk that might not be part of a recipe but are basics for healthy eating.

You can write your list on scratch paper, enter it into a computer or a free mobile app. Keep an ongoing grocery list in your kitchen, computer or a mobile app and add items as you run

out. Try organizing your list to make shopping quick and easy. For a free template, try the  Create a

Grocery Game Plan: Grocery List .

SAVE MORE AT THE STORE

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The smartest shoppers know that saving money is more than luck. When shopping for groceries, it’s about having a game plan and making smart decisions about what to put in your cart.

Stretch your dollar with these helpful tips:

1. Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices.

2. Read the sales flyer. Sales flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website.

3. Use coupons – but only for items that you know you’ll use. If you don’t need an item right away, save the coupon and see if it goes on sale. For more on couponing, check out  Save More at the Grocery Store (English , Español ).

4. Look up and down for savings.  Stores often stock the priciest items at eye level. You can save big by looking at the upper and lower shelves too.

5. Check for store brands.  Most stores offer their own brand of products that often cost less than name brands.

6. Grab from the back.  Stores typically stock shelves from back to front, placing the newest items behind the older ones. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles.

7. Ask for a rain check. If a sale item has run out, ask the store for a rain check. This allows you to pay the sale price after the item is restocked.

8. Join your store’s loyalty program.  Most stores offer a free loyalty program. Get special offers and discounts that non-members do not.

Check out these other helpful resources for more information:  USDA’s Nutrition Assistance Programs: Eat Right When Money’s TightEating on a Budget – The 3 P’sEating Better on a Budget – 10 Tips Nutrition Education Series (English , Español )Saving Money with Coupons

II. SHOP SMART TO FILL YOUR CARTWith a game plan in place, you’re now ready to shop! To get the most for your dollar, follow the tips in this section as you shop at your favorite food store or farmer’s market.  

Where can I shop?  

There are many places where you can find good deals, such as: 

Grocery stores Ethnic markets

Dollar stores Retail supercenters

Wholesale clubs Farmers markets

 Also, ask friends and family where they shop and find their best bargains.

UNDERSTAND THE PRICE TAG

There is much more to a price tag on the grocery shelf. First, there’s the retail price. This is the price you pay for each item. But have you ever looked at the unit price? The unit price will tell you how much an item costs per pound, ounce, quart, etc. Get the inside scoop on the unit price below, and try these tips at your next grocery visit to maximize your savings!

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The image above shows two different price tags. In the first red box, the retail price is $1.62 for one 32 oz. yogurt. The unit price is $0.05 per oz. In the second red box, the retail price is $0.72 for one 6 oz. yogurt. The unit price is $0.12 per oz. Based on the unit price, you can determine that the larger, 32 oz. yogurt is the better buy. How is the unit price found? 

TOTAL PRICE / SIZE = UNIT PRICE

This is an example using the 6 oz. yogurt that costs $0.72.

$0.72 / 6 oz. = $0.12 

The unit price of this yogurt is therefore $0.12 per oz.

- See more at: http://www.choosemyplate.gov/budget-price-tag#sthash.DYSaSM0w.dpuf

READ THE FOOD LABEL

Food labels tell you the nutritional content of a food item. You can compare two different items by using the Nutrition Facts label to choose the healthier option. 

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Use the Nutrition Facts label to compare food choices. The example above shows two soup options. The Nutrition Facts labels show us that the reduced-sodium vegetable soup has less sodium per serving than the original vegetable soup -- in this case half the amount. This makes the reduced-sodium vegetable soup the healthier choice, as long as the serving sizes are about the same size.

- See more at: http://www.choosemyplate.gov/budget-food-label#sthash.wweySUip.dpuf

TIPS FOR EVERY AISLE

Use the tips below to fill your cart with budget-friendly and healthy options from each food group.

Fruits & Vegetables   Grains   Protein Foods   Dairy   Other

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Find fruits and vegetables in the produce section, frozen foods and in the canned and pantry food aisles. Compare prices to find the best buys.

Buy “in season” produce. They are usually less expensive and are at their peak flavor. Buy only what you can use before it spoils. For more info check out “What’s in Season this Season? ” from SNAP-Ed Connection.

Try buying canned. Choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label. These products are just as nutritious as fresh, and often cost less.

If you have the freezer space, buy frozen vegetables without added sauces or butter. They are as good for you as fresh and may cost less.

Canned and frozen fruits and vegetables last much longer than fresh and it’s a quick way to add fruits and vegetables to your meal.

For a great resource on selecting healthy and affordable produce, take a look at Smart Shopping for Veggies and Fruits (English , Español ).

- See more at: http://www.choosemyplate.gov/tips-for-every-aisle#sthash.EUOu55YS.dpuf

III. PREPARE HEALTHY MEALS

KITCHEN TIMESAVERS

Try these kitchen timesavers to cut back on time and make less work for you. By taking the stress and hassle out of cooking, you’ll have more time to enjoy it and to spend with your loved ones. Click on the hyperlinks below to see quick videos.

 

1. Organize your kitchen . Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later.

2. Clear the clutter. Before you start cooking, clear off your counters. This allows more room for prep space.

3. Chop extra . When chopping up veggies for a meal, chop more than you need. Take the extra, place in a reusable container and freeze. Then next time you need it, you can skip a step.

4. Have everything in place . Grab all ingredients needed for your meal – vegetables chopped, spices measured, and meats thawed. It will be easier to spot missing items and avoid skipping steps.

5. Double your recipe . For your next casserole or stew, try doubling the recipe and freezing the extra. You’ll save time and make cooking next week’s dinner a snap!

6. Clean as you go . Fill up the sink with soapy water and wash the dishes as you cook. It’ll make clean up go much smoother!

7. Save some for later . Freeze leftover soups, sauces, or gravies in small reusable containers.  

- See more at: http://www.choosemyplate.gov/budget-time-savers#sthash.YLTcMzMC.dpuf

COOKING FOR YOUR FAMILYYou can easily prepare foods for a large family without breaking the bank. To save time, money and stress when making meals for your loved ones give one of these tips a try: 

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1. Keep it simple. Healthy and creative meals don’t have to be complicated. The simpler the menu, the less money and stress it will cost you in the end. 

2. Allow your family to help . Divide jobs among family members. Remember -- kids love to be in the kitchen! With help, you can get more done and have more time to enjoy with your family. 

3. Enjoy yourself. If you feel yourself becoming stressed, take a deep breath. Have fun and enjoy spending time with those closest to you. 

4. Options for the holidays.  Try having a brunch. Breakfast foods like eggs are less expensive and make a great protein for the main dish. Another fun idea is to have a yogurt parfait bar, where everyone can add their favorite toppings to yogurt. 

5. Make it a potluck. Potlucks are a great option for large families. Prepare a side dish and let each family member make the rest. It creates less work for you and allows everyone to make and sample each other’s creations. 

6. Tired of counting pennies?

- See more at: http://www.choosemyplate.gov/budget-cooking#sthash.lHt8Bwxi.dpuf

TASTY & LOW-COST RECIPES

Sometimes the hardest part of being in the kitchen is deciding what to make. Visit one of the resources below to discover delicious and inexpensive recipes your family will love.

 

What's Cooking? USDA Mixing Bowl

 

The What's Cooking? USDA Mixing Bowl  is an interactive tool to help with healthy meal planning, cooking, and grocery shopping. The site features a searchable database of healthy recipes, options to save recipes to a cookbook, print recipe cards, and share recipes via social media. All of the recipes previously on ChooseMyPlate.gov have been moved to this website and join thousands more from other USDA programs: Supplemental Nutrition Assistance Program (SNAP), Women, Infants, and Children (WIC), USDA Foods, and Team Nutrition.

 

Visit the links below for more recipe ideas and inspiration:

 

MyPlate Kid’s Place: Recipes (English , Español ) MyPlate On Campus: Recipes Healthy Recipes from the White House to You NHLBI Delicious Heart Healthy Recipes NHLBI: Fun Family Recipes Steps to Healthy Economical Meals

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- See more at: http://www.choosemyplate.gov/budget-recipes#sthash.tpg0LmpR.dpuf

IV. SAMPLE 2-WEEK MENUSThese sample 2-week menus can be used by any person or family wanting to follow a healthy diet at a modest price. The menus are designed to meet nutrition needs on a budget.  

All recipes require only kitchen equipment that most people have. Lunches are designed to be packable so they can be taken to work or school. Some lunches use remaining portions from recipes prepared for dinner the night before. Menu items can be moved between daily meals, such as swapping a banana at breakfast for an orange at snack. Snacks can be eaten at any time of the day. In addition, meals can be moved to fit family schedules, such as switching lunch with dinner.  

Download the tips and information  to help you use these recipes. 

 

Sample Menus

 

Sample 2-week menus

2-week menus grocery list

2-week menus pantry staple list  

- See more at: http://www.choosemyplate.gov/budget-sample-two-week-menus#sthash.gKL4en7I.dpuf

Recipes for Sample Menus

2-week cookbook

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NUTRITION & FITNESS 2016

A Beginner’s Guide to Meal Planninghttp://blog.myfitnesspal.com/meal-planning-for-beginners/

When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is there are no rules and, you can’t really mess it up. The key is just to start, and to set aside a little bit of time each week to do it. There are so many ways to approach meal planning that, after practicing just once or twice, you’ll begin to find what works for you and your family too.

To help you get started, we’ve broken down some of the basics. We’ve even included two practice exercises to help you map out your next weeks’ worth of healthy meals!

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Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans–the list goes on. Here are some things to consider as you assess your eating situation.

How many meals you need to plan for:  Take a few moments to think about what you have going on next week week. Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week, and how much mileage you can get from each recipe.

What you have time for:  If you have a crazy busy week coming up, make a mental note to be on the lookout for quick,  slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.

Your food mood:  Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.

Your grocery budget: If you want to eat better for less (and who doesn’t) think seasonal produce and sales. Check out these 6 ways   to meal plan for savings .

MEAL PLANNING PRACTICE: MAP OUT YOUR WEEKLY EATS

1. Grab a pen and paper. Write the days of the week on the left side of the page and the meals you want to plan across the top.

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2. Sketch out your weekly eats. Vague descriptions like quick dinner, leftovers, or packable lunch are fine for now. Don’t forget to plan for leftovers and make note of special dietary restrictions here as well.

3. Tally them up. Note how many meals you’ll need, grouping together similar ones. For example: 2 quick dinners, 3 packable lunches…

Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week. Here are some tips to help.

Create a master recipe list: Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!

Find a few new dishes to try: Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.

Some of our favorite websites for healthy recipes include:

The MyFitnessPal Blog  – in addition to being delicious the recipes are super easy to add to your food diary

Cooking Light

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Food Network – Healthy Clean Eating Eating Well Healthy food blogs like Skinnytaste, Eating Bird Food, Kath Eats, Cook Smarts, and Fannetastic

Food–just to name a few

Save and organize your recipesFor online recipes:  

Add them directly to your MyFitnessPal recipe box, either on the web or within the app. Our new recipe tool will even calculate the nutrition facts for easy logging later.

Create a healthy recipe Pinterest board. Check out ours for meal inspiration Check out Paprika, Plan to Eat or ChefTap, or more basic note clipping apps like Evernote

For paper recipes:

A simple, three-holed binder with some plastic sleeve inserts are great for organizing recipe cards and meals pulled from magazines

Use bright colored tabs to flag favorite cookbook recipes

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Create your meal calendar Regardless of what format you prefer, the key here is to fill in your calendar with specific meals. Meal planning pro and Cook Smarts founder, Jess Dang, says, “Good meal planning is like putting together a puzzle. Try to avoid selecting different recipes that don’t fit together or else you’ll be buying a lot of different ingredients. Select one, look at the ingredient list and let that help you select recipe #2, and so on.”

Whether you use a simple notecard, a printable template or prefer a digital version, it’s a good idea to keep a paper copy of your calendar in plain view. “Making your meal plan visual may hold you more accountable for executing on the cooking. Plus, your family isn’t constantly asking you, “What’s for dinner?” They can just refer to the board, ” adds Jess. If you need some ideas, check out Pinterest for visual meal planning boards.

If you prefer digital, create a sub-calendar for your meal plan in Google, Outlook or your calendar application of choice and share it with family members or roommates so everyone knows the plan.

Write your grocery list Save yourself some time and write your grocery list while you fill out your calendar–and don’t forget to jot down quantities for each ingredient. Before you head to the store take a quick inventory of what you have on hand and cross off the ingredients you don’t need to purchase.

MEAL PLANNING PRACTICE: COLLECT & CALENDAR YOUR RECIPES

1. Start a master recipe list. Digital versions (like a note on your smartphone) are handy, easy to update and usually within arm’s reach!

2. Fill in your calendar. Pick some favorites from your master list and 1 or 2 new recipes to try.

3. Write your grocery list. While doing that, jot down ingredients for each recipe. Then, take stock of what you already have on hand before heading to the store.

4. Pick a time to shop. Once your shopping is done, you’re ready to tackle food prep. Stay tuned for our how-to post coming up next week.

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Resource:

Eating on a Budget:http://blog.myfitnesspal.com/your-guide-to-budget-friendly-grocery-shopping-infographic/

Budget-Friendly Grocery List:http://1y2u3hx8yml32svgcf0087imj.wpengine.netdna-cdn.com/wp-content/uploads/2015/10/Budget_Friendly_Guide_Grocery_List-FINAL1.pdf

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NUTRITION & FITNESS 2016

Cooking for Onehttp://www.helpguide.org/articles/healthy-eating/cooking-for-one.htm

Quick, Healthy, and Inexpensive Meals for One Person

Cooking for one doesn’t have to mean heating up a TV dinner or a can of soup. Takeout, fast food, or prepackaged dinners may be the easy option when you’re dining alone, but eating this way on a regular basis can lead to serious health problems. Preparing your own meals can help you take charge of your health. No matter your age, living situation, or culinary skills, you can learn to cook tasty, healthy, and inexpensive meals.

The benefits of cooking for one

Cook at home, weigh less

A recent study showed that people who cook at home consume an average of 200 fewer calories a day than those who eat out.

As well as the extras calories, dining at a fast food or full-service restaurant can add about 3 grams of saturated fat and 300-450 mg of extra sodium to your daily intake.

Source: Environmental Nutrition

Today, more and more of us live alone, either through choice or circumstances. As a single person, finding the motivation to cook for yourself can be difficult, especially after a long day at work. And coming up with meal ideas and finding recipes for one person can seem like chore, even if you know how to cook and have a full kitchen at your disposal. While eating out, hitting the drive-through, or throwing a frozen dinner in the microwave can seem like the simple answer, regularly eating convenience food can take a toll on your physical and mental health, as well as your waistline. Fast food and TV dinners tend to be low in nutrition and high in unhealthy fat, sugar, sodium, and calories. Often, for less money and only a little more time, you can create healthier, better tasting meals yourself.

Even if you live in a dorm room, bachelor apartment, or other accommodation without a full kitchen, you can learn to cook quick, inexpensive meals that not only taste great but can boost your energy, stabilize your mood, and keep you as healthy as possible. The key to cooking for one is to master a few basic skills, stock up on essential ingredients, and get creative in making meals that work specifically for you. After all, that’s the great thing about cooking for one: you don’t have to please anyone but yourself.

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Benefits of Cooking for OneHealth Benefits Emotional Benefits

Preparing your own healthy meals can reduce your risk of

illnesses such as heart disease, cancer, high blood pressure,

and diabetes. It can give you more energy and help you

better manage health problems.

The simple process of cooking for yourself can be very

empowering. Taking charge of your diet and taking the time

to care for yourself can improve your mood and self-esteem.

In women, cooking healthy food can help reduce PMS, boost

fertility, and ease symptoms of menopause.

Adopting a diet of healthy, home-cooked meals can make

you more resilient to stress, anxiety and depression.

If you’re on a special diet, such as gluten-free or vegan, or

trying to lose weight, control diabetes, or switch to a heart-

healthy diet, it’s much easier to ensure you’re getting all the

right food when you prepare and cook meals for yourself.

Living alone doesn’t mean you have to always eat alone.

Inviting friends, family, or dates over to sample your cooking

is a great way to get together with others and expand your

social circle, which in turn can help alleviate stress and add

joy to your life.

Eating well at home can sharpen your mind, fight cognitive

decline, and decrease your risk of Alzheimer’s disease.

Eating wholesome meals can even make you happier. When

your body feels healthier, you feel happier—inside and out.

Cooking for one doesn't mean eating alone

For some single people, cooking for one just means having to spend more time alone. You may choose to regularly eat out—even if it just involves sitting alone in a fast food restaurant—to feel a connection to other people. Eating out means you’re more likely to meet new people, strike up a conversation with a stranger, or at least break the monotony of another evening alone. However, cooking for one doesn’t have to mean eating alone. With some creativity, you can cook healthy, inexpensive meals at home, and still find that connection to others that we all need.

Cook a little extra and invite a co-worker or neighbor to join you. Everyone loves a home-cooked meal and most people who live alone are in the same boat as you. They probably feel just as awkward about reaching out as you do. Be the one to take the initiative. You may even be able to share cooking responsibilities—one prepares the entrée, the other dessert, for example. Cooking with others can be a fun way to try out new recipes and deepen relationships.

Make your food at home, then eat out at park, picnic area, museum, food court, coffee shop, or ballgame. Having enough food to share with others can be a great way to break the ice and make new friends.

Shop for food at a community or farmer’s market instead of a grocery store or supermarket. People here are more likely to take the time to discuss the food and give cooking tips, making it easier to strike up new friendships.

If you don’t have people in your life that you want to eat with, find ways to meet new people. Take a cooking class, join a club, or enroll in a sports team or special interest group that meets on a regular basis. Volunteering for a community organization such as an animal shelter or senior center is another great way to expand your social circle and find future dining companions.

Planning meals for one16

Creating a meal plan for the week can make it easier for you to prepare healthy meals. It can also help ensure that you have all the right ingredients on hand when you’re ready to cook. Breakfast can be something that’s quickly prepared before you head off to work or class, such as a bowl of high-fiber cereal, yogurt, or fruit. Leftovers from the previous day’s dinner can often make convenient meals for lunch, as can homemade sandwiches, soups, and salads.

Deciding to start cooking for yourself doesn’t mean you can never eat out or enjoy the convenience of a takeout meal every now and then. There will always be days when you don't have the time or energy to cook, but cooking even a few meals at home each week can improve your health and reduce the amount of money you spend on food. By cooking larger meals and re-using or freezing leftovers, you’ll cut down on the number of times you need to cook new meals from scratch.

Planning a weekly menu

When you plan a weekly menu, it may look something like this:

Mon Tues Wed Thurs Fri Sat Sun

Breakfast Oatmeal w/

fruit

Yogurt w/

fruit

Muesli Cold cereal Eggs & Toast French Toast Brunch with

friends

Lunch Tuna

sandwich

Quinoa salad Chicken

sandwich

using

leftovers

Lunch out

with work

colleagues

Barley soup Burrito w/

leftovers

Dinner

leftovers

Dinner Takeout or

TV dinner

Pineapple

chicken, rice

& veggies

Veggie

omelet

Barley soup

w/ sausage &

greens

Tacos, beans,

cheese,

veggies

Dinner out

with friends

Meatloaf

with

potatoes,

broccoli

Cooking for one: the basics

Dinner doesn’t have to mean a traditional meal of protein, starch, and vegetables. In fact, when you’re cooking just for yourself, dinner doesn’t have to mean dinner at all. A healthy breakfast of omelet, cheese, and veggies can also work as a healthy evening meal. Feel free to mix things up and keep things interesting for yourself. Cook using the food and combination of healthy ingredients you enjoy, even if they might not be to other people’s liking.

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Cooking for one doesn’t have to involve a huge investment of time, either. A microwaved baked potato, filled with cheese or canned tuna, and served with steamed vegetables or a salad, for example, makes a healthy, balanced meal that’s ready in minutes. Loading a slow cooker with chicken, rice, and vegetables in the morning allows you come home to a piping hot meal at night, with minimal preparation and little cleanup.

Make cooking fun. If chopping vegetables, boiling pasta, or washing pots and pans doesn’t sound like your idea of a fun night in, find ways to make it more enjoyable. Try singing along to your favorite music, sipping a glass of wine, or listening to the radio, podcast, or a book on tape. See how relaxing it can be to savor the smells and textures of each ingredient.

Preparing food without cooking

Making your own meals doesn’t always have to involve any cooking at all. As well as eating raw veggies and salads, try uncooked probiotic foods—those containing “good” bacteria, such as yogurt, sauerkraut, soft cheese, or vegetables pickled in brine—for quick and healthy snacks or side dishes. Probiotics can boost your mental health as well as your digestion.

Cook once and eat twice (or more). Sure, you can take a family-size recipe and divide everything by four or six to make a meal for one person. Or you can cook larger meals and freeze leftovers in single portions to eat another time. Write the date and contents on the packages, and remember to eat the food in a timely manner (for most meals, within 1 to 3 months).

Reinvent leftovers. If you don’t want to eat the same meal a second time, having leftovers can be a great starting place for your next meal. For example, wrap leftover chicken, rice, and veggies in a tortilla, then add a little cheese and salsa—and you have a whole new meal.

Prepare one-dish meals. For simple meal ideas with minimal clean up, choose dishes that serve as the whole meal, combining different food groups in one pot, like a vegetarian chili, chicken casserole, or beef and vegetable stew. Slow cookers are great for making these types of dishes.

Cook your main protein once a week. By roasting a chicken at the weekend or slow cooking turkey breast, for example, you can use the leftover meat to quickly create different dishes during the week. Add the meat to a soup or salad, slice it in sandwiches, use in tacos, quesadillas, or burritos, or combine with veggies and add to pasta or rice.

Steam in parchment for a simple one-person meal

Cooking "en papillote" is a fancy term for a simple technique that involves cooking a meal in reusable parchment paper. Place a fish fillet, skinless chicken breast, or firm tofu on top of sliced veggies in parchment. Add spices, seasoning, or a dash of olive oil, and fold it into a tight package. Place on a baking sheet in a 350-degree oven. After about 20 minutes you're left with a healthy, steamed meal for one with virtually zero clean up.

Slow cooking for one

Whether you have a full kitchen or live in a dorm room or bachelor apartment, investing in an inexpensive slow cooker or crock-pot can help you create easy, healthy meals. A slow cooker is a plug-in device that slowly cooks food on a counter or table. It’s designed to cook unattended so you can add ingredients in the morning before work and then come home at the end of the day to a fully cooked meal. Slow cookers are ideal for cooking things like soups, stews, stuffed peppers, chili, curry, or anything which requires a long time to cook.

Advantages of slow cooking

Simple operation. Slow cookers typically have just two settings: high or low, making them easy to use for even the most inexperienced cooks.

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Makes inexpensive meals. When slow cooked, even cheaper cuts of meat can taste delicious. Time-saving. Slow cooking saves time because what you cook usually lasts for more than one meal. Environmentally friendly. A slow cooker uses less energy than a conventional oven, and can keep your home

cooler in the summer.

Cooking for one: stock up on cupboard essentials

Keeping your cupboards stocked with a small number of staple ingredients means you’ll always be able to whip up a healthy meal quickly and easily.

Purchase smaller cans, packets, and boxes when shopping for one. This way your food stays fresh and is less likely to spoil. Once opened, you’ll need to use up canned and boxed goods relatively quickly.

Stock up on staples when they’re on sale. Look for discounted canned goods, frozen items, dried herbs and spices, and other ingredients you use regularly.

Make use of herbs and spices. A great way to get different flavors into your meals—without adding unhealthy fats or frying your food—is to keep a variety of herbs and spices on hand. These can be added to your cooking or leftovers to turn bland meals into spicy treats.

Cupboard Essentials Checklist

Cupboard Essentials Checklist

Herbs, Spices, &

Sauces

Dried herbs and spices such as black pepper, cayenne pepper, thyme, curry powder, garlic

powder, cumin, cinnamon, oregano, paprika, and basil

Low sugar sauces such as salsa, pesto, mayonnaise, reduced-sodium soy sauce, mustard,

marinara, salad dressings, and hot sauce

Oils & Vinegars Healthy oils such as cold-pressed extra virgin olive oil, sesame oil, and peanut oil rather than

corn, canola or vegetable oils which are often made with the use of toxic chemicals or

damaging heat

Vinegars such as white wine, red wine, and balsamic

Cans & Packets Canned tomatoes, tomato paste

Reduced-sodium broths or bouillon cubes

Canned low-sodium beans such as black, kidney, garbanzo (chickpeas)

Canned tuna, packed in water

Starches such as whole-wheat pasta, regular or instant brown rice, couscous, quinoa, quick-

cooking barley

Baking Products All-purpose flour, brown sugar, honey

Nuts, seeds, and dried fruit such as walnuts, pecans, sesame seeds, almonds, dried apricots,

dates, cranberries, raisins

Frozen Food Frozen fruit

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Cupboard Essentials Checklist

Frozen vegetables such as peas, spinach, and mixed bags for steaming

Refrigerator

Perishables

Fresh onions and garlic, which can last a month or two refrigerated, or garlic in a jar, which can

last substantially longer

Fresh fruit, vegetables, herbs, and salad greens for consumption within a few days

Fresh meat purchased in family size amounts and divided into single servings for freezing

Dairy products such as milk, yogurt, cheese (cheddar, parmesan, feta) purchased in smaller

containers to avoid waste

Cooking without a real kitchen

You don’t need a full kitchen in order to be able to prepare healthy meals for yourself. As well as a slow cooker, other appliances such as a hot plate, steamer, or toaster oven—with a little creativity—can help you prepare tasty meals.

Toaster oven. Because it heats quickly, a toaster oven is an economical way to broil or bake. It can be used for heating single meals, roasting vegetables, toasting bread, and making toasted sandwiches, for example.

Hot plate. An inexpensive alternative for a full size stove top, a hotplate is ideal for hotel rooms, dorm rooms, and small apartments. Just about anything that can be made on a stove top can be made on a hot plate with a saucepan or frying pan.

Rice cooker. Consisting of a metal bowl with a heat source on the bottom, rice is not the only thing that can be cooked in a rice cooker. With a little creativity, it can also be used to cook flavorful one-pot dishes.

Steamer. Steaming is the one of the quickest and healthiest ways to prepare food. It naturally preserves foods’ nutrients, while minimizing calories and unhealthy fats. You can use a standalone electronic steamer or a steamer basket that fits into a saucepan heated on a hotplate. Steamed fish, vegetables, chicken, and tofu tastes delicious, and you can add extra flavor by using herbs, spices or stock in the steaming water, or lining the steamer basket with different ingredients.

Steamed vegetables don't have to be boring

We all know how healthy vegetables such as broccoli, Brussels sprouts, green beans, carrots, and asparagus can be, especially when steamed. But steamed veggies can also make a tasty as well as quick and nutritious dish. Don’t be afraid to combine different veggies when steaming, or add fish, thin strips of chicken, or tofu for a complete meal.

Cut veggies into florets or thinly sliced pieces. Steam in an electronic steamer or steamer basket for 3-4 minutes. For a flavor boost, add stock to the water. Top with a little butter and/or olive oil, or with a quick and healthy sauce. To make a creamy horseradish sauce: Mix together ¼ cup plain Greek yogurt, 2 Tbsp mayonnaise, 1½ tsp prepared horseradish, and

pepper to taste. To make a quick tomato sauce: Heat 2 tsp olive oil over medium heat. Add 2 tsp minced garlic and pinch crushed red pepper flakes; cook

until softened, 30-60 seconds. Add 2 cups diced fresh tomatoes, 1 tsp dried oregano and a pinch of salt to taste. Bring to a simmer. Cook until tomatoes have thickened into a sauce, about 10 mins.

Source: Environmental Nutrition

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Preparing meals without a fridge

If you don’t have a fridge, shop for food in individual servings or travel-size packages. While these can be more expensive, you’ll likely have less waste from spoilage, so they can ultimately be more cost effective.

Purchase only what you are able to prepare and eat before the food goes bad. One option is to get a cooler and fill it with ice when you purchase perishable foods. When doing so, be

sure to keep the foods sealed from the water as the ice melts. In winter, windowsills (as long as there is no heater below) can be cooler places.

Shelf life of produce and fresh foods

The amount of time that foods stay fresh without refrigeration varies:

Root vegetables such as potatoes, yams, and onions do best stored in a cool dry place above floor level. Carrots, celery, and cabbage will stay good for a few days without refrigeration, if in a cool place. Lettuce and other greens are very sensitive so spoil quickly. You will need to use them within a day or two of purchasing. Meat and dairy products don’t stay fresh without refrigeration, so purchase only what you plan to cook and eat right away.

Storing and handling leftovers

Using leftovers is a great way to save both time and money. You can take leftovers with you for lunch or have them for dinner the next day. Either way, it’s nice to use these leftovers in a new, creative way so that you don’t get bored of the food. To maintain freshness and quality (and prevent food poisoning), it’s important to properly store and handle leftovers:

Refrigerate perishable foods and leftovers within two hours of purchase or preparation. Let foods cool quickly to minimize bacteria growth. Put large quantities of food into smaller containers

to speed the cooling process. These can be refrigerated right away provided the lids are NOT on tightly. Once food is cooled, secure lids tight or cover the container.

Cover and store in airtight containers (glass jars with tight fitting lids work great as you can see the contents).

Eat leftovers within a few days (four days maximum) or freeze them. Reheat food thoroughly to reduce contamination. The internal temperature should reach 165 degrees

F. Stir the food to help it heat evenly and thoroughly. Add water when reheating food, unless the meal already contains a sauce. This will prevent foods from

getting too dry.

Cooking for one recipes

Breakfast recipes French Toast Breakfast Wrap Homemade Muesli Hawaiian Toast

French toast21

Bread that's starting to get a little stale is perfect for this recipe.

Ingredients:

Sliver of butter or teaspoon of oil One egg ¼ cup liquid (milk, milk substitute or water) Dash of vanilla (if you have it) Dash of salt 2 - 3 slices of bread depending on their size

Directions:

Beat egg with liquid, vanilla, and salt in a medium flat bowl. Soak bread slices in the liquid until saturated on both sides (~2 minutes per side) Place a small or medium sized pan on medium heat hotplate or stove top. Melt butter or add olive oil to the pan. Place bread in pan and cook until golden brown on bottom side. Flip and cook other side until it is also golden brown. Serve with applesauce, jam, nut butter or a little syrup.

Lunch recipes Couscous

Salad Egg Drop

Soup Napa Cabbage

Salad Cuban

Sandwich

Couscous salad

Ingredients:

1/3 cup couscous* 1/8 tsp. salt ½ - ¾ cup chopped vegetables (cucumber, peppers, cooked beets, etc.) ¼ cup cheese, shredded or cubed (fresh mozzarella, jack, cheddar, feta, etc.) Italian style salad dressing or 1 Tbsp. olive oil & 1 Tbsp. vinegar/lemon juice & salt & pepper to taste.

Optional:

Fresh chopped herbs if you have them go great with this (parsley, basil, cilantro, chives, or dill) Chopped olives Add protein (left over from another meal or canned - tuna or kidney beans) for more filling meal

Directions:

Boil ½ cup water and slowly stir in couscous and salt. Remove from heat, cover and let stand for 5 minutes before fluffing with a fork. Prepare veggies while waiting. Add all ingredients and dressing. Toss gently. Eat warm or refrigerate covered and serve cold.

*Alternative = use ½ cup cooked quinoa left over from a previous meal

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Dinner recipes

Healthy FriedRice

PumpkinSoup

Quesadillas

Ground Meat &Veggies Mix

Arroz con Pollo(Rice with Chicken)

Healthy fried rice

This is a fun and tasty way to use cooked rice that is left over from a previous meal.

Ingredients:

½ cup cooked brown rice (left over from another meal) 1 egg ½ cup veggies (i.e. frozen peas, shredded/sliced carrots or zucchinis, chopped spinach or bok choy, sliced peppers, a mixture

of any) Seasoning (i.e. soy sauce, garlic, ginger, red pepper flakes, etc.)

Directions:

Crack egg in a small bowl, beat, and set aside. In a small frying pan on medium heat, cook/thaw the veggies you are using. Add the rice part way through so it can begin to heat up. Add a tablespoon of water and cover for about 2 minutes to steam cook/heat them. Add the beaten egg and stir/cook the whole mixture until the egg is done. Add soy sauce or other seasonings for flavor.

Meal ideas that utilize leftovers

Whatever type of food you’ve already cooked, there are plenty of ways create new meals from the ingredients.

Whole Grains Roast Meat Ground Meat Veggies Beans Pasta

Cooked whole grains

Cooked whole grains, including brown rice, quinoa, millet, and barley can be used to create:

Casseroles—Cooked brown rice can be the base of casseroles. Simply add vegetables, a sauce, some protein, and grated cheese, bake it in the oven and you have a new meal

Cooked breakfast grain—heat with a little water or milk, add sliced fruit, nuts, and some cinnamon A salad topping An addition to soup

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Rice salad—add chopped up parsley or basil, some tomatoes or peppers, cooked beans or lentils. Mix everything together with your favorite vinaigrette dressing

Rice pudding or stir-fried rice

Get more help for healthy eating with the FEELING LOVED book. LEARN MORE »

Related Help Guide articles

Healthy Eating: Easy Tips for Planning a Healthy Diet and Sticking to It Healthy Fast Food: Tips for Making Healthier Fast Food Choices Healthy Weight Loss and Dieting Tips: How to Lose Weight and Keep It Off

More Healthy Eating Articles »

Resources and references

Information about cooking for one

Healthy Cooking for 1 or 2 – Tips on making healthy meals, whether you're dining alone or with a companion. (Mayo Clinic)

Recipe ideas

A Guide to Cooking for One – Helpful tips and recipes for cooking for yourself endorsed by the American Diabetes Association. (Diabetes Forecast)

Cooking for One – Recipes specially designed for one person. (PBS)

Meals-for-One Recipes – 51 recipes to cook for yourself. (BBC)

How to Cook En Papillote – Guidelines and meal ideas for steaming single serving meals in parchment or other type of wrapping. (Seriouseats.com)

52 Healthy Meals in 12 Minutes or Less – Don’t have much time to cook? Here are some quick and (mostly) healthy meal ideas. (Greatist.com)

Slow Cooker Recipes – This collection of convenient slow cooker meals has everything from slow-cooker burritos, to pasta dishes, roasts, casseroles, stews, and soups. (TasteofHome)

Student Recipes: https://studentrecipes.com/recipes/cooking-for-one/

Authors: Maya W. Paul, Lawrence Robinson, and Jeanne Segal, Ph.D. Last updated: April 2016.

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