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Wholesome meals and snacks are important for staying healthy and independent in later years. Sometimes difficulties like lack of transportation, limited mobility, loneliness or depression can make shopping, cooking and eating more difficult. After cooking for a family, some people have trouble adjusting to cooking for only one or two. Here are some ideas for making mealtimes nutritious and enjoyable.
Shopping- Larger sizes are often, but not always, cheaper. Check the unit price (ie. price per pound, per ounce, etc.). Of course, larger sizes are never a bargain if the item spoils before you can use all of it. Share larger sizes with a friend if possible;
- Keep skim milk powder or evaporated milk on hand;
- Look into home milk delivery;
- If smaller packages of meat, poultry and fish are not already available, most meat departments will make them up for you at your request;
- Keep an emergency food shelf for times you may not be able to get to the store;
- If getting to and from the grocery store is a problem, consider shopping with a friend or relative, taking advantage of home delivery or transportation services offered by some stores or looking into assistance from service agencies.
StorageIf you have a freezer space: - Cook double portions of meat, casseroles, soups, etc. and freeze half;
- Repackage orange juice concentrate into a re-sealable bag or container. Mix five tablespoons in a cup of water as needed;
- Cheese can be frozen. It will be crumbly when thawed so works best in cooked dishes;
- Keep bread in the freezer when you have more than what you will use in one to two days;
- Muffins or cookies can be made, frozen, and taken out individually when needed;
- Fluid milk can be frozen in smaller, well-sealed containers.
Cooking- One dish meals are easy to prepare. Use a skillet or casserole dish to brown the meat, then add vegetables, rice or pasta and sauce. Meat alternates like cheese, canned beans, lentils or eggs can also be used in place of meat. Divide into small portions and freeze;
- Leftovers make a convenient meal on their own or made into soup, omelettes or stir-fries. To maintain nutritional quality and food safety, use refrigerated leftovers within one to three days;
- It may be helpful to sit down to prepare food, and do most meal preparation early in the day when you are not tired;
- Invite some friends and have a cooking spree - prepare foods like cabbage rolls or pergoies, divide up and freeze.
Enjoying meals- Plan regular meals and snacks;
- Include a variety of colors, flavors and textures in meals. If your taste buds seem less sensitive, increase the use of seasonings such as herbs, spices and lemon juice;
- Special touches like a flower in a vase, a bright placemat or garnishes on food can make mealtimes more appealing;
- Invite a friend to dinner;
- Start a potluck club or a meal club (members take turns preparing a meal for each other);
- Take your lunch to the park for a picnic, invite a friend;
- You may enjoy reading, listening to music or watching television while you eat;
- Take advantage of meals planned by church and social groups.
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