Tips for seniors who cook for one
It’s important to keep nutrition up, while cutting food costs, decreasing prep time
Most seniors in B.C. still live independently at home, where cooking — often for just themselves — can seem like a hassle. “That’s a challenge for many people, young and old alike,” said Rachel Murphy, an assistant professor at UBC’s faculty of medicine who has an expertise in aging and nutrition.
Simple solutions, like eating a tin of soup with a piece of toast, won’t provide the nutrients needed for aging bodies. So, Murphy has some advice on how to cook small meals and still get big nourishment.
“Planning can help minimize the challenge of shopping and cooking for seniors. Planning what you are going to make for the week and checking local flyers can help save time and money. Ordering groceries or seeing if your grocery offers delivery can save time and energy of shopping, or plan to go shopping with a friend to share transportation costs and larger grocery items,” she said.
“When it comes to recipes, try choosing some that have common ingredients, for example multiple recipes that have carrots or chicken so that ingredients don’t go to waste ... Canned (packed in water, not syrup) or frozen fruits and vegetables have similar nutritional benefits as fresh and last much longer.”
Label and freeze unused ingredients in single portion sizes, plan next-day meals that can use up leftovers (such as omelettes, casseroles and soups), and share cooking with friends, Murphy added.
Exercise is also important because it stimulates appetite in slim seniors, and encourages fitness in those who are more plump.
Older people who live alone should have someone checking in on whether they are eating properly, especially those with dementia who can forget to eat, said Sandra Galbraith, director of a private Langley-based care aid company, Cornerstone Care.
“Food safety can be an issue, too, because they do have food in the home, but something will sit in the fridge for weeks and then they will go to eat it.
“I know our care aides are in the house and they are looking for that stuff,” said Galbraith, whose staff will also cook for their clients.
“It’s so important that they are getting at least a couple of balanced meals a day.”
The provincial government has produced a 200-page guidebook, Healthy Eating for Seniors, in four languages (English, French, Chinese and Punjabi), with many tips and recipes. Among them:
EACH DAY SENIORS SHOULD EAT ...
Seven servings of vegetables and fruit.
Six servings (women) and seven servings (men) of grain products, such as bread, rice, pasta, cereals.
Three servings of milk and alternatives, such as cheese, yogurt, kefir and fortified soy beverages.
Two servings (women) and three servings (men) of meat (cooked fish, shellfish, poultry, lean meat) and meat alternatives, such as eggs, beans, lentils, chickpeas, tofu, nuts and nut butters.
Nine eight-ounce glasses (2.2 litres) of water/fluids for women, and 12 eight-ounce glasses (three litres) for men. They should eat less:
Saturated fats (found in butter, lard, deli meats, bacon and sausages). Trans fats (found in processed foods, cookies, cakes and deep-fried items). Refined grains.
Salt and sugar (including sugary drinks as well as jams, candies and baked goods).
VITAMINS ...
Many seniors do not get enough calcium, folate, vitamin B6, vitamin B12 and vitamin C through the food they eat.
Vitamins can help prevent anemia, depression and memory loss; promote healing after surgery or an injury; and keep bones and teeth strong.
Heart disease, high cholesterol, and other common ailments can be partly controlled through healthy eating.
KEEP IT EASY ...
Use bagged, pre-washed greens and pre-cut vegetables.
Visit the deli for items like lean turkey and lean roast beef or barbecue chicken.
Keep bread in the freezer, taking out one or two slices at a time. It will last up to three months.
Buy from bulk food bins. Replace big, family-style cooking utensils with smaller pots and casserole dishes. Food will cook more quickly and the clean up will be easier.
Use simple recipes like adding tofu cubes to cooked noodles, stir in leftover vegetables, and bake.
Or add a hard-boiled egg or tin of tuna, plus leftover vegetables, to macaroni and cheese.