2011Oklahoma Cooperative Extension Service1 Cooking for One (or Two) Provided by: Barbara Brown, Ph.D., R.D./L.D. Food Specialist

2011Oklahoma Cooperative Extension Service2 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

2011Oklahoma Cooperative Extension Service3 Poor nutrition Prolongs recovery from illness Increases costs & incidence of institutionalization Leads to poor quality of life

2011Oklahoma Cooperative Extension Service4 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

2011Oklahoma Cooperative Extension Service5 Problem worse for elderly: Many on special diets Often need extra effort to plan & prepare Some over restrict diets—limit healthful foods

2011Oklahoma Cooperative Extension Service6 Problem compounded by: Physical problems Chewing, false teeth Gastrointestinal problems Constipation, diarrhea, heartburn Arthritis Stroke Alzheimer’s disease Dementia

2011Oklahoma Cooperative Extension Service7 Problem compounded by: Depression Lack of motivation

2011Oklahoma Cooperative Extension Service8 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

2011Oklahoma Cooperative Extension Service9 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

2011Oklahoma Cooperative Extension Service10 Keys to success Learn basic skills Plan ahead Shop wisely Balance meals Handle & store food safely Make meals pleasant

2011Oklahoma Cooperative Extension Service11 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

2011Oklahoma Cooperative Extension Service12 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

2011Oklahoma Cooperative Extension Service13 Planning: set goals Nutrition Reduce fats, cholesterol, calories, sodium, refined carbohydrates Increase produce, fiber Money Time Flavor

2011Oklahoma Cooperative Extension Service14 Planning: basic equipment Have basic equipment Measuring cup & spoons Pans with tight fitting lids Baking sheet Cutting boards Knives Storage containers Pot holders

2011Oklahoma Cooperative Extension Service15 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

2011Oklahoma Cooperative Extension Service16 The pantry Flour, sugar, brown sugar, baking soda, baking powder Condiments: vinegar, mustard, salsa, Worcestershire sauce, reduced sodium soy sauce, jam

2011Oklahoma Cooperative Extension Service17 The pantry Pasta, rice, oatmeal, cornmeal Cereal

2011Oklahoma Cooperative Extension Service18 Make a list Favorite foods Recipes Ingredients needed What to have in pantry What to put on shopping list Quick meal ideas

2011Oklahoma Cooperative Extension Service19 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”

2011Oklahoma Cooperative Extension Service20 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

2011Oklahoma Cooperative Extension Service21 Produce Consider prewashed, precut Save time, cost more Keep produce visible

2011Oklahoma Cooperative Extension Service22 Produced: canned, frozen, dried All are healthy choices Read labels for sodium, sugar Dried stores well but is concentrated calories

2011Oklahoma Cooperative Extension Service23 Meats Look for smallest packages Ask to have repackaged or do it at home Trim, cut, label & freeze

2011Oklahoma Cooperative Extension Service24 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

2011Oklahoma Cooperative Extension Service25 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 bakery cookies vs. bag

2011Oklahoma Cooperative Extension Service26 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

2011Oklahoma Cooperative Extension Service27 Frozen dinners Advantages Quick, easy Taste good or at least okay Disadvantages High fat, sodium, calories Low in produce Expensive

2011Oklahoma Cooperative Extension Service28 Frozen dinner fixes Choose those with: No more than 10g fat/300 calories Less than 800mg sodium/serving

2011Oklahoma Cooperative Extension Service29 Add to TV dinner meals: Vegetables/fruits Whole grain bread Lowfat/nonfat milk

2011Oklahoma Cooperative Extension Service30 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

2011Oklahoma Cooperative Extension Service31 Cutting recipes in half Recipe saysUse 1/4 cup2 tablespoons 1/3 cup2 tablespoons + 2 teaspoons 1/2 cup1/4 cup 2/3 cup1/3 cup 3/4 cup1/4 cup + 2 tablespoons or 6 tablespoons 1 tablespoon1-1/2 teaspoons 1 teaspoon1/2 teaspoon 1/4 teaspoon

2011Oklahoma Cooperative Extension Service32 Cutting recipes to a third Recipe says Use 1/4 cup1 tablespoon + 1 teaspoon 1/3 cup1 tablespoon + 2-1/3 teaspoons 1/2 cup2 tablespoons + 2 teaspoons

2011Oklahoma Cooperative Extension Service33 Food safety issues Home directly from shopping Avoid cross-contamination Know what to wash & when to wash it Hands Equipment Food

2011Oklahoma Cooperative Extension Service34 Food safety issue: 2 hour rule 40 o F to 140 o F Less than two hours Cumulative Thawing at room temperature goes way beyond the safe time

2011Oklahoma Cooperative Extension Service35 Food safety issue: leftovers Bacteria grows quickly at warm temperatures (40 o F to 140 o F) Some increase in number Some produce a toxin May cause illness if the food is eaten

2011Oklahoma Cooperative Extension Service36 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

2011Oklahoma Cooperative Extension Service37 Is it still safe? Don’t taste to decide Use within 3 days or throw it out

2011Oklahoma Cooperative Extension Service38 Make meals social Start a “dinner” or “lunch” club Start a “cooking club”

2011Oklahoma Cooperative Extension Service39 Socializing Eat at community meal Congregate meals for elderly Church, organization meals

2011Oklahoma Cooperative Extension Service40 Make meals special Set nice table Add music Eat at a different place in the house

2011Oklahoma Cooperative Extension Service41 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

2011Oklahoma Cooperative Extension Service42 Working with fast food meals Downsize Watch the toppings Mayonnaise & mayo based sauces, cheese, bacon, sausages

2011Oklahoma Cooperative Extension Service43 Fast food Pick a healthier drink Watch the descriptor words Crispy, fried, smothered, grande, roasted, grilled

2011Oklahoma Cooperative Extension Service44 Review Can be problem for anyone but often more difficult for elderly Requires commitment Learn basic skills Plan ahead

2011Oklahoma Cooperative Extension Service45 Review Shop wisely Balance meals Handle & store food safely Make meals pleasant

2011Oklahoma Cooperative Extension Service46