|
Healthful Meals for One or Two |
When you're used to cooking for an entire clan, preparing meals for just one or two people may put a crimp in your style. But don't shortchange yourself. You can follow a healthful diet - and serve up delicious meals for one or two - without spending a lot of time or money.
How to Choose or Prepare Healthful Meals- Eat a grain food at every meal. Grain foods, including breads, rolls, crackers, pasta, tortillas, cereals and bagels, provide valuable energy and many nutrients and are naturally low in fat.
- Eat a protein-rich food at every meal. Protein helps the body repair tissues and fight infections. Protein-rich foods include meat, chicken, fish, peanut butter, cheese, milk, dried peas, beans, and lentils.
- Eat a fruit or vegetable at every meal. Fruits and vegetables contain many nutrients and fiber, which helps maintain regularity.
- When you cook, make extras. Then freeze the leftovers in single-serve containers. Casseroles, chili, soup, meat loaf and pasta dishes freeze well and taste great reheated.
- Eat a wide variety of foods each week. Variety helps you get all essential nutrients and makes eating more fun! Try a new grain such as couscous (it cooks in just five minutes) or one of the new flavored pastas. Or check out the bakery for new types of breads and rolls.
More Tips for Easy Healthful Eating- Buy low-fat frozen dinners or entrees.
- You can quickly create a healthful meal by adding a dinner roll, piece of fresh fruit and a beverage.
- Buy frozen and canned fruits and vegetables.
- They offer just as much nutrition and are less expensive than fresh fruits and vegetables.
- Drink water or a non-caffeinated beverage with every meal and between meals.
- Drink at least 6 to 8 glasses of water each day to avoid dehydration and constipation.
- When you go out to eat, take home whatever you don't eat.
- Most restaurant portions are large and can be split into two or three reasonable portions.
- If you live in a city, consider having food from a senior meals program delivered to your home a few days a week.
- Or, better yet, go to the senior meals program and socialize while you eat.
- Invite a friend or relative to join you for dinner.
- Socializing helps you enjoy good food and good health.
Ten Healthful Meal Ideas
for One or Two Diners - Sandwich with lean cold cuts
Piece of fresh fruit
Glass of low-fat or fat-free milk
two small cookies
- Small hamburger or cheeseburger on bun
Side salad with reduced-fat dressing
Low-fat ice cream or yogurt cone
- Canned vegetable or tomato soup
Toast or crackers with cheese
Fruit slices spread with peanut butter
- Two slices of cheese pizza
Fresh vegetables with dip
Glass of fat-free or low-fat milk
One slice of your favorite cake
- Toaster waffles or pancakes
Canadian bacon or ham
Glass of orange juice
Cup of low-fat yogurt
- Frozen TV dinner
Dinner roll
Piece of fresh fruit
- Toast with jelly
Scrambled eggs
Canned fruit cup
- Wheat tortillas
Refried beans and cheese
Salad with reduced-fat dressing
1/2 cup low-fat ice cream or frozen yogurt
- Leftover meat loaf
Kaiser roll or toast
Glass of tomato juice
- Cooked pasta
Canned pasta sauce
Bread stick
Glass of lemonade
|
|
