Simple Strategies for Cooking for One or Two

  • Buy frozen vegetables so you can take from the package only what you need.
  • Divide packages of meat into single/smaller serving sizes. (Or just buy one serving at the meat counter)
  • Use non-fat DRY milk for cooking and baking.
  • Buy fresh fruit at different stages of ripeness – one yellow banana and one green banana!
  • The fruit cups, pudding cups and other individually wrapped items may seem more expensive, but they reduce waste, so they may actually SAVE money.
  • Purchase a premade salad at the deli counter in an amount you are sure to use.


  • Slice up a ripe banana in to coins and freeze for a quick frozen snack or as an addition to a smoothie.
  • Muffin tins work well for freezing single servings of soup, chili, and marinara sauce. Freeze the leftovers in the muffin tins; after the muffin pucks are frozen, put them in to a plastic bag for storage. Thaw out one or two pucks as needed.


  • Make a roast in the crock pot for supper one day, slice it up for sandwiches the next!


  • Store fresh fruit and vegetables in plain sight, in a bowl on the counter (or front and center in the fridge). You are much more likely to pick up an apple if it catches your eye! A bag of apples may look wonderful, but unless you are planning a pie, just get a couple.

Balancing Food & Physical Activity

Maintaining a healthy weight is not easy! In a world full of quick fixes and fad diets, the emphasis is not about healthy eating. To keep a healthy weight, it is important to eat healthy and be active.

Eat a variety of foods

Choose a variety of foods every day; it is important to eat whole grains, fruits and vegetables, lean meats and low-fat dairy. All foods, including your favorites, fit in a healthy diet! Eat treats in moderation, keeping your serving size small.

Exercise Regularly

One of the most important steps in maintaining your weight is to balance what you eat and drink with physical activity. Older adults should incorporate aerobic activity, muscle-strengthening activity and balance training for those at risk for falls. Always talk to your doctor before starting a physical activity program.

Drink Plenty of Water

Drinking water keeps you hydrated without adding calories. Drink when you are thirsty, but try to drink more in hot weather or when exercising.

Eat Regular Meals

Eating breakfast helps you feel full throughout the day. Eating three smaller meals and a couple of healthy snacks may help you stay fueled throughout the day.