Tips for Healthy Eating on Your Own

By: Leslie DePodesta, Registered Dietitian

Whether you're a young person striking out on your own for the first time or an older adult who is living alone, those who eat alone often have poor food habits. Let's face it -food tastes a lot better when there's someone else to share it with.

Here are some ideas to help make eating alone the pleasure it should be:

Create Some Atmosphere
Take time in between meals to create a more enticing atmosphere. Buy a new tablecloth or placemats. Pick wild flowers and make a special arrangement for your table. Have some of your favourite music ready to play or turn on your favourite radio station. Buy one place setting of special dishes just for yourself.

Make It Simple
Meals don't have to be large or elaborate. Remember that variety is the key. Try to include foods from all four food groups at each meal. For example, you might have a toasted cheese and tomato sandwich along with fresh fruit and a glass of milk. The milk falls in the "Milk and Milk Products" food group, the cheese in the "Meat and Alternates" food group, the bread in the "Breads & Cereals" food group and the tomato and fresh fruit in the "Fruits and Vegetables" food group. This will help to ensure you are getting all the nutrients you need.

Make a Plan
Without a meal plan, chances are you won't have the right foods on hand when you get really hungry. Then you are tempted to grab the wrong things just to satisfy your hunger. A plan is essential. Take a piece of paper and write out a weekly plan including breakfast, lunch, dinner and snacks. Plan for a variety of your favourite foods -try to think of things you haven't had for a while but enjoy. Include things that require little or no preparation -such as an already roasted chicken from the deli counter, cold sliced meats, cheese, nuts and seeds, pre-packaged mixed salad greens, prepared vegetables etc. From your meal plan, check your cupboards to see what you have on hand and make a shopping list of what you need.

Get Connected
Get to heart of the matter. A big part of the problem is that you are alone, so look for ways to get connected. Invite a friend over for dinner, eat out once a week with friends, pack up your lunch and take it to the park to watch the kids play, or organize a pot luck meal with other single friends on a regular basis.

Great meals will help you get the most out of life. You'll feel better, have more energy and enjoy better health. Make small changes, one step at a time. You'll be glad that you did!

Leslie DePodesta is a registered dietitian and independent consultant.