For most of us, food is the common ingredient in our social stew. We share meals with family and friends at home, at church and at restaurants, and we enjoy the fellowship that these meals provide.
However, when the social aspect of eating fades, perhaps with the onset of an illness or after the death of a spouse, there is often little motivation to prepare a nutritious meal. Lost appetites soon lead to lost energy and vitality.
Deborah Matthews, a county extension coordinator for the Alabama Cooperative Extension System and a member of Parker Memorial Baptist Church, Anniston, has several tips that can help senior adults make the most of eating alone:
Think colorful thoughts. Nutritious meals are full of color, according to Matthews, which means at least half the plate should be orange, red, green or dark yellow. In other words, fruits and vegetables should make up a significant portion of the meal. “Fruits and vegetables include the fiber and nutrients that we all need daily,” Matthews said.
Shop carefully to avoid waste. Because many seniors prepare small meals, grocery shopping presents a challenge.
Large packages of meat and vegetables are often more economical but unused portions may go to waste.
Matthews suggests keeping a stock of storage bags on hand and repackaging large packs of ground beef, either cooked or uncooked, into smaller portions for later use.
Individually frozen chicken breasts and fish fillets are readily available in most grocery stores and are convenient for preparing small meals.
To prevent spoilage of fruits and vegetables, check the salad bar section of the grocery for individual portions of fresh produce.
Spice it up! According to Matthews, nursing homes often serve bland foods to residents because everyone assumes older adults have sensitive stomachs. But most older stomachs can tolerate a variety of seasonings and flavors, Matthews said.
An added plus is that individual herbs and herb mixes can be bought in many dollar stores and just a dash of seasoning can add a lot of flavor to any dish.
Make mealtime special.
Even if you are eating alone, making mealtime an event can improve even the weakest appetite. Eat at the table, use pretty plates, colorful placemats and even flowers or candles to create an inviting atmosphere.
Walk up an appetite. Exercise is important for people of all ages, and senior adults are no different. If your doctor approves, take a short walk or sit outside during the day to improve your spirits and your appetite.
Reach out to others. If eating alone has you down, invite someone to join you. Depending on your location, there may be young people in your church who are away from their families who would enjoy some companionship at mealtime.
Ask your pastor to introduce you to someone. Many churches and senior centers also offer meal programs designed specifically for older adults. Don’t be afraid to join others for these fellowship opportunities.
Eating well and enjoying meals requires more effort as we age, Matthews said, but the immediate and long-term health benefits make every effort worthwhile.
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