In this month’s Nutrition Education article, SMAA Intern and UNE Dietetic Student, Kelly Chisholm, shares advice on “Cooking for One or Two: Make Every Meal Count.”
Preparing meals just for yourself or one other person can feel like a challenge, but it’s also a great chance to nourish your body and enjoy your food. With a few simple tips, cooking for one or two can be easy, budget-friendly, and delicious.
Make Mealtime Meaningful
Even when dining solo, taking time to prepare and enjoy your food can boost your mood. Set the table, play music, or take your plate outside for fresh air. Slowing down and savoring each bite helps you feel satisfied and more connected to your meals.
Plan Ahead for Simpler Cooking
A little planning can go a long way. Choose 2–3 meals each week that use similar ingredients. For example, leftover roasted chicken can be used again in wraps or soups. Cooking full recipes and saving half for later is a great way to have quick, healthy meals on hand. Try freezing extra portions for easy dinners down the road.
Smart Tips for Small-Scale Shopping
Cooking in smaller amounts doesn’t mean missing out. Here are a few tips:
- Buy pre-chopped veggies to save time.
- Choose canned vegetables with low sodium and fruit packed in 100% juice.
- Stock up on pantry-friendly proteins like canned tuna, chicken, or beans.
- Frozen cooked chicken, veggie burgers, and microwaveable whole grains are quick and nutritious options. Just look for choices with less than 600 mg of sodium.
Build a Balanced Plate with MyPlate
Even small meals should have big nutrition:
- Half your plate fruits and vegetables: Fresh, frozen, canned, or dried (just watch for added sugar or salt).
- Include lean proteins: Try beans, eggs, poultry, or nuts.
- Make half your grains whole grains: Brown rice, quinoa, or whole grain bread.
- Don’t skip dairy: Low-fat milk, cheese, plain yogurt, or fortified soy milk provide calcium and vitamin D.
Eating well is one of the best ways to care for your health, no matter how many people you’re cooking for. Try a few of these tips and enjoy the benefits of simple, satisfying meals.
