Eating solo

Vibrant Life, Sept-Oct, 2004 by Georgia E. Hodgkin, Masako Harada

IF YOU LIVE ALONE, EATING MAY BE A BURDEN OR JUST ANOTHER DAILY TASK YOU CARRY OUT WITHOUT MUCH THOUGHT OR PLANNING. Singles often choose foods that are convenient, simple, but nutritionally poor. You may skip meals or graze on snacks all day because no one is present with whom to enjoy a meal. These behaviors lead to an unbalanced diet, affecting both nutritional health and mental wellbeing. With a few changes, mealtimes could be enjoyed by anyone living on his or her own, leading to both nutritional and personal enhancement.

According to the 2,000 Current Population Survey by the U.S. Bureau of the Census, more than a fourth of the country's population lives alone. That number includes more females than males. The singles group consists of a wide range of people--college students, single business workers, and the elderly.

Living on your own can provide a sense of independence, privacy, and freedom from stress over household conflicts. At the same time, there's a tendency to overlook the value of preparing nutritionally balanced meals. Such individuals may allocate less time for preparation since there's less incentive to cook for only one. Or he or she may simply head for a local restaurant.

Barriers to Good Nutrition

Elderly people are often burdened with other conditions that can increase the risk for poor nutrition. These impediments might include difficulty shopping or cooking on their own, medications and health conditions that diminish nutrient absorption, and decreased appetite from depression or loneliness.

Failure to enjoy a variety of foods from the five food groups listed in latest Vegetarian Food Pyramid leads to nutrient deficiencies that could be detrimental to health. Calcium and vitamin D are essential for strong bone maintenance, as well as for proper nerve signal transmission and heart muscle function. Iron assists in the transporting of oxygen to tissues, and plays an important role in the enzyme systems within all cells. Zinc prevents the problems of decreased taste sensations and delayed wound healing. Vitamin [B.sub.12] and folic acid help prevent anemia and neurological disorders. These and many other essential nutrients can be obtained by careful meal planning using the Vegetarian Food Pyramid

Six Simple Steps

People living alone can enjoy healthful eating and make mealtimes fun by following these six simple steps:

1 Make your mealtimes special by dressing up the table with flowers, pretty placemats, and serving yourself using your favorite china, crystal, and flatware place settings.

2. Create a pleasant ambiance with candles and soft music.

3. Add color to your meals with plenty of veggies and fruits along with whole grains. These provide vitamins, minerals, and fiber plus phytochemicals that may reduce the risk of cancer, heart disease, complications from diabetes, and a myriad of other maladies.

4. Invite a friend to try out your new recipes, or plan a weekly potluck with special friends.

5. Be proud of what you prepare. Take pictures of your dishes and make your own recipe album You can even share your latest creations on the Internet.

6. Finally, express appreciation for the gift of food to the Creator of such an abundance of flavors, colors, tastes, aromas, shapes, and textures.

Eating in a pleasant atmosphere positively affects your mind and promotes emotional and physical well being; both of which enhance social and spiritual health as well.

Try the following eating-solo recipes. Each makes just enough for a meal or two. If company's coming, double the recipes and be ready to entertain special friends and family members.

VEGETARIAN RISOTTO

1 1/2 t. olive oil
    1 clove garlic, minced
  1/2 onion, minced
    2 ounces mushrooms, sliced
  1/2 cup Arborio rice--or short-grain
        rice--rinsed and drained
1 1/2 cups hot vegetable stock
    1 cup soymilk
1 1/2 cup fresh spinach, boiled, drained,
        and chopped
      salt to taste
      grated low-fat cheese
        (soy cheese)

In a large saucepan, heat oil over medium heat; saute garlic and onions until softened. Add mushrooms and rice; saute for 2 to 3 minutes. Slowly add hot stock (1 cup at a time) while stirring. Let rice completely absorb stock before adding the rest. Add soymilk and cook until rice is softened but slightly firm in center, stirring occasionally. Add spinach; adjust taste with salt, and serve with grated cheese. Serves: 2. Per serving: calories: 144; protein: 4.5 grams; carbohydrate: 24.5 grams; fat: 3.5 grams; cholesterol: 0 milligrams; fiber: 2 grams.

CAULIFLOWER AND AVOCADO SALAD

  1/8 cup water
    1 cup cauliflower, separated into tiny
        flowerettes and boiled
1 1/2 t. olive oil
    1 T. lemon juice
  1/2 t. soy sauce
  1/2 medium avocado, diced
  1/2 yellow bell pepper, chopped
  1/2 cup cherry tomatoes, halved
    1 T. chopped parsley

In a small saucepan, bring water to a boil; add cauliflower and simmer 2-3 minutes until crispy tender. Drain. In a small bowl, whisk together oil, lemon juice, and soy sauce for dressing. Mix in cauliflower, avocado, bell pepper, and tomatoes; coat with dressing. Garnish with parsley. Serves: 2. Per serving: calories: 67.5; protein: 1.5 grams; carbohydrate: 5 grams; fat: 5.5 grams; cholesterol: 0 milligrams; fiber: 2 grams.