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Eating Healthfully When You’re Alone
After dealing with the death of a spouse, the last thing you may want to do is eat. Unfortunately, avoiding food will undermine your overall health. For some, eating alone can be a chore. What is it about being alone that makes it difficult to eat healthfully? And what are some ways you can make sure you get the nutrients that you need?
The Challenges Of Eating Alone
Adjusting to a new living situation after the death of a spouse may lead to poor nutrition. Eating alone poses many challenges to achieving a nutritionally sound diet. For one, food simply tastes better when you are enjoying it with someone you love. In our society, food is not just about sustenance, but also about the pleasurable experience of mealtime. When you have the luxury of enjoying someone’s company at meals, mealtime becomes that much more pleasurable. When you suddenly find yourself eating alone, on the other hand, you may not enjoy your meals as much as you once did.
Another reason eating alone is difficult is that there is less incentive to cook. Perhaps you have spent years cooking well-rounded meals for your spouse or family, and now cooking for one is just not the same. Maybe your spouse was in charge of the cooking and you do not know where to begin in the kitchen. Because of these new obstacles, many seniors end up swapping balanced meals for grazing and skipping meals.
The Importance Of Good Nutrition
Does it really make a difference whether you grab something out of the refrigerator on the go or sit down when you eat your meals? Yes, particularly as you get older. Healthy eating may reduce your risk of certain conditions, such as obesity, type 2 diabetes, heart disease, or cancer. And your risk for developing these diseases increases as you age.
A healthy diet also provides you with the energy and nutrients you need to stay healthy. Eating healthfully may even help prevent depression and keep your mind sharp.
To improve the nutritional quality of your diet, try some of these tips for healthy eating for older adults:
- Enjoy a good breakfast every morning.
- Include fruits, vegetables and whole grains in your diet.
- Also include lean beef, turkey, fish, and chicken, as well as low-fat milk, yogurt, and cheese.
- Keep healthy snacks in the house and in your bag when you are traveling.
- Drink plenty of water throughout the day to stay hydrated.
Tips For Eating Well When You’re Alone
If following these tips feels out of reach, try to think of things you can do to make healthy eating more enjoyable and convenient. Here are some tips for eating well when you're alone:
- Plan ahead—Before you go shopping, take some time to plan your meals. Focus on healthy foods and portion sizes.
- To make your meal more enjoyable to eat, create a colorful plate of food and choose a range of textures.
- Have people over for lunch or dinner—You can also join friends at the local senior center.
- Make dinner relaxing and enjoyable. Create a nice atmosphere by eating outside or by listening to music.
Remember, eating a nutritionally-sound diet will help ward off disease and make your feel more energetic, happier, and healthier. When it comes to your diet, focus on yourself. Your friends and family will thank you.
Eat Right—Academy of Nutrition and Dietetics
National Institute on Aging
Dietitians of Canada
Better health and you: Tips for adults. Weight-control Information Network website. Available at: http://win.niddk.nih.gov/publications/better%5Fhealth.htm. Updated August 2012. Accessed March 5, 2015.
Eating well as you age. Helpguide website. Available at: http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm. Updated February 2015. Accessed March 5, 2015.
Young at heart: Tips for older adults. National Institute of Diabetes & Digestive & Kidney Disorders website. Available at: http://win.niddk.nih.gov/publications/young%5Fheart.htm. Updated August 2012. Accessed March 5, 2015.
- Reviewer: Michael Woods, MD
- Review Date: 03/2015
- Update Date: 03/05/2015