Cooking for One: Creating Healthy Luxury

It’s not just you. Almost half — or 46 percent — of all eating occasions in the U.S. now consist of a person eating alone, according to a recent report published by the Food Marketing Institute. Breakfast is the most common meal we eat alone — with 61 percent of us eating morning meals alone, followed by lunch (55 percent) and dinner (34 percent). Solo diners are also responsible for the jump in snack foods being consumed at meal times. Almost 48 percent of adults now replace meals with snacks at least three times a week. But empty calories and mindless eating do not help control diabetes and high blood pressure. With a little practice, you can eat solo and eat healthy.

So, how do we feed ourselves when we’re alone, when there are no one else’s needs to take into consideration? To cook only for yourself is a healthy luxury that is great for your body and budget. Make the time. Appreciate your effort. You are worth it!

Tips for solo diners at home and in restaurants:

1. Eat at regular times each day and eat slowly. Plan when you’ll eat. Take at least 15-20 minutes to eat.
2. Be a mindful eater.  Turn snack food into a meal by adding a protein and fruit or vegetable. Having chips? Add smashed beans to the salsa and have an orange on the side. Eat colorfully.
3. Order smartly and read labels . You’re eating for one, but most single servings in restaurants are enough for at least two people. Eat half and take the rest home. Read labels at the store for the serving size. Leave high sodium and high fat items on the shelf.
4. Enhance your eating experience with something you enjoy. Read a magazine or book, listen to music, or catch up on emails. Use the good plates. Light a candle or put flowers on the table.
5. Don’t avoid social contact for all meals. Food is also part of life’s enjoyments. Look for opportunities to share a meal with a friend.