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Mealtime motivation [Times art: Teresanne Cossetta]
By JANET K. KEELER, Times Staff Writer
The idea of cooking for one -- yourself -- stirs up about as much excitement as doing laundry. You know you need something clean to put on your body as well as something nutritious to put in it, but doing what's necessary to make that happen is hardly a bucket of thrills. Grilling a solo steak can be a bother after years of regularly cooking for kids, friends, spouse, in-laws and other family. Look on the bright side, though. When you dine solo, there are no kids wailing, "Chicken? again?" Remember those days? Just as you nagged picky kids to eat fruits and vegetables and "take one more bite of meat," you need to remind yourself to do the same. Nutrition is just as important for aging, older bodies as it is for young, developing ones.
More than 13.4-million Americans older than 55 live alone and that number is likely to increase as more baby boomers retire. Of those 13.4-million people, almost half are older than 75. Cooking for yourself and understanding your nutrition needs is important for health, but it's also a way to keep from being seduced by food conglomerates that spend millions promoting convenience products. Although okay in a pinch, convenience products are costly and often high in sodium, an additive that many seniors need to avoid. "The biggest challenge when cooking for one is motivation," says Lester Rosenzweig, associate director for the National Policy and Resource Center on Nutrition and Aging at Florida International University in Miami. "Why should I bother baking chicken or whatever it is if I am the only one who's going to eat?" You should bother, Rosenzweig says, because good nutrition can help stave off some illnesses while fighting those you already have. It's obvious, though, by the amount of money federal and state governments spend on senior nutrition programs that eating well is a concern for much of the country's senior population. The U.S. Department of Agriculture spends more than $250-million annually on senior food programs. There are several factors that make it difficult for some seniors to eat properly. The most universal are biological changes.
Some medications may lessen the desire for food, and illness sometimes requires a change in diet. For instance, adults diagnosed with Type II diabetes must limit their carbohydrate intake. High blood pressure, which 1 in 4 American adults has, usually leads to a salt-restricted diet. Dental changes also pose problems in eating some foods. "Eating is not as enjoyable for (many older people) as it was when (they) were younger," says Sarah Krieger, a dietitian at Bayfront Medical Center in St. Petersburg. "But vitamins and mineral needs stay about the same." Money and transportation also affect how seniors eat. Some seniors have plenty of money to buy food but have to rely on someone to do the shopping. Others require assistance in the form of Food Stamps or Meals on Wheels. There are many public agencies that offer help in these areas. Last, and perhaps most important for a vast number of seniors, are psychological barriers to proper nutrition. Depression over the loss of a spouse through death or divorce is enough to make many people stop caring about many things in life, including food.
What to do when it seems the deck is stacked against you? The first step is to get your doctor to refer you to a dietitian for a consultation. A dietitian can help determine how many calories you need and from what sources you should be getting them. Your insurance, especially if it's Medicare, might pay for the visit. Most adults older than 70 probably only need between 1,200 and 1,500 calories a day, about 500 less than a younger, more active adults, says Deborah Ray, host of a syndicated radio talk show on health. With a limited caloric intake, it's imperative to eat nutrient-dense food. That means, tea and toast for breakfast, an apple for lunch and a frozen meal for dinner isn't enough. (The Deborah Ray Show, which is taped in St. Petersburg, can be heard weekdays from 9 to 11 a.m. on WWBA-AM 1040 and on Sundays from 4 to 7 p.m. on WLVU-AM 1470.) "The biggest thread (among callers) is, 'My doctor doesn't have the time to spend with me and I only got one out of 10 questions answered,' " she says. "Most older people are taking at least one pharmaceutical drug and those drugs affect nutrition." Ray says pharmacists are a largely untapped resource and can provide information on drug and food interactions. For instance, there is a long list of drugs, including blood thinners, cholesterol-lowering medications and antihistamines, that are compromised by grapefruit juice, a popular breakfast beverage. The best way to plan your daily diet is to "color your plate."
Protein, Krieger says, remains a crucial part of our diets for our entire lives. "Vitamin B12 is a main vitamin related more and more to preventing dementia," Krieger says. "Researchers say that people not getting enough of this are having problems. B12 is only found in animal sources (such as fish, meat, cheeses)." Some fortified breakfast cereals include B12, which makes them attractive to vegetarians. Vitamins and minerals can also be obtained through supplements and most dietitians recommend a daily multivitamin as a supplemnet to one's normal diet. Once you know what to eat, you have to figure out a way to prepare it. That's where motivation comes in. "Cook for more than one and freeze the rest," Rosenzweig says. "Soups are one way to get a lot of fruit and vegetables in your diet. You tend to eat slower when eating soups and the vitamins get into the blood steam faster because you're eating them in liquid form," Ray says. "Invite someone over. Have a dinner party. If you're more social, you will probably eat better," Krieger says. Don't worry about polishing silver and ironing table cloths. Most people are happy to get an invite and won't be looking for dust bunnies under the sofa. Another idea is to share cooking duties with neighbors or friends. Make a pot of soup and swap half of it for part of a chicken pot pie made by a friend. Get a cooperative going.
Take people up on their offers of help if you are suddenly single because of the death of your spouse. If your spouse did all the cooking, maybe you need a lesson or two. Don't be afraid to ask for it from children, neighbors or friends who say "call me if you need anything." Ask a neighbor to take you to the grocery store and help you learn your way around. In short, don't isolate yourself. Brenda Shriver, co-author of the new Healthy Cooking for Two (Tapestry Press, $15.95), struggled with the leftover issue when her children left the house. She had already learned to cook for someone with special needs but her emptier nest required paring back food amounts. Her husband John, now 61, was just 41 when he was diagnosed with coronary heart disease. His doctor said no more red meat and Shriver learned to cook without it. That was almost easier than learning to cook smaller quantities. "My husband wasn't too big on leftovers," she says. She began by simply cutting recipes in half. Over the years, she has learned to cut loaves of French bread in thirds and freeze two pieces for later use. She's not shy about buying just the produce she needs, even if that means breaking apart packaging or asking a produce manager to do it for her. "With so many single, elderly people on budget they can't afford to buy produce and let it go bad," Shriver says. In fact, go for frozen vegetables in bags if you're concerned about spoilage, she says. Also, make sure you're making food you like. If you've got a hankering for a meatloaf and that fits in your diet plan, make one. Then pick up the phone and ask a friend to join you. Drop some big hints that you're free tomorrow.
Shrimp Stir-Fry
Rinse, peel and devein shrimp; set aside. In a small bowl, combine cornstarch, sugar soy sauce and broth; blend well; set aside. Heat 2 teaspoons of olive oil in medium nonstick skillet on medium high. Add squash, red pepper and mushrooms; stir-fry for about 2 minutes. Add 1 tablespoon of water, cover and steam for about 2 minutes. Remove from skillet, cover and set aside. Add remaining 2 teaspoons oil to skillet, heat to medium high. Add garlic and ginger, stir-fry about 30 seconds. Add shrimp and stir-fry quickly, about 3 minutes or until done. Add vegetables; stir. Add cornstarch mixture, stirring constantly. Cook over medium heat for about 1 to 2 minutes or until thickened. (If using pimiento, add at this point.) Serve immediately. Serves 2. Nutritional information per serving: Calories 240; protein 27g; fat 9g; carbohydrates 13g; fiber 2 g; cholesterol 221mg, sodium 502mg. Source: Healthy Cooking for Two by Brenda Shriver and Angela Shriver (Tapestry Press, 2002; $15.95). Chicken Breast in Orange Sauce
Heat oven to 350 degrees. Place chicken in 1-quart shallow baking dish. In a small bowl, combine juice, zest, wine, brown sugar, mustard and ginger; pour over chicken. Bake, covered, for 30 minutes or until tender. Remove chicken to serving dish, keep warm. Pour juices into a small saucepan. In a small bowl, combine cornstarch and water; add to the juices. Cook over medium-low heat until it starts to thicken. Spoon sauce over chicken. Serve immediately. Serves 2. Nutritional information per serving: Calories 208; protein 27g; fat 3g; carbohydrates 15g; fiber 0 g; cholesterol 73mg, sodium 83mg. Source: Healthy Cooking for Two by Brenda Shriver and Angela Shriver (Tapestry Press, 2002; $15.95). Sweet Onion Casserole
Preheat oven to 350 degrees. Spray a 1-quart baking dish with nonstick vegetable spray. Place onions in a small, microwave-safe bowl. Add 1/4 cup water. Microwave on high for 4 minutes; drain well. Spoon into prepared baking dish. In a small mixing bowl, combine evaporated milk, cornstarch, egg substitute, salt and pepper. Pour over onion rings; sprinkle with cheese; top with paprika. Place in oven and bake, uncovered, for 30 minutes. Serve immediately. Stove-top directions: Place onions and water in a small saucepan, bring to a boil, reduct heat, boil for 10 minutes; drain and proceed as above. Serves 4 (1/2 cup servings). Nutritional information per serving: Calories 139; protein 15g; fat 8g; carbohydrates 8g; fiber 1 g; cholesterol 24mg, sodium 144mg. Source: Healthy Cooking for Two by Brenda Shriver and Angela Shriver (Tapestry Press, 2002; $15.95). Help for solo cooksWeb sites There are many helpful Web sites that provide nutritional information, some of them geared for seniors: www.eatright.org: the site of the American Dietetic Association. www.seniors.gov: guide to government benefits and assistance. www.nutritionresource.com: links to dietetic professionals and products. www.5aday.com: nutrition information from the National Cancer Institute and the Produce for Better Health Foundation. www.navigator.tufts.edu: a site administered by Tufts University that links to many nutrition resources. Books:
Nutrition for Dummies by Carol Ann Rizler (John Wiley & Sons, 1999; $21.99). Part of the "Dummies" series of books. This one breaks down the essentials of nutrition. Betty Crocker's Cooking Basics: Learning to Cook With Confidence (John Wiley & Sons, 1998; $19.95). A good reference book and guide for beginning cooks, no matter the age. Agencies:Your county's Cooperative Extension has registered dietitians on staff who can answer questions about cooking and food safety. Look in government listings section of your phone book for the local number. State and federal programs help with transportation, meals, respite and other services. To find out about these programs, call:
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From the Times Seniority pages |
Our appetites diminish as we age. That's partially because we don't need as much food due to reduced physical activity and muscle loss.
And being suddenly single is especially difficult if the survivor has "never cooked a day in his life," Rosenzweig says.
Deeply colored, dark green (spinach, broccoli) and orange (squash, peppers) foods are good for the brain and bones, Ray says. Red foods (watermelon, peppers, tomatoes) contain lycopene, an antioxidant that helps fight the diseases of aging such as cancer and heart disease.
Don't limit yourself to other single seniors, especially if you're an empty nester who loves to cook. There might be a busy young family on your street who could use your cooking expertise every now and then. Make a lasagna, save a piece for yourself and give the rest to them. They can reciprocate with money for ingredients.
Healthy Cooking for Two by Brenda Shriver and Angela Shriver (Tapestry Press, 2002; $15.95). Easy, low-fat recipes in smaller quantities.
