139 17 1MB
English Pages 17 Year 1997
Cooking for One or Two I
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/U^. /3.IC/
University of Illinois at
Overview/
/.
Urbana-Champaign
College of Agriculture
Planning and
Nutritional There's nothing unusual about eating
Cooperative Extension Service
alone. Teenagers
Circular 1314
tice;
at
parents
do
it
do
after sports prac-
it
when
they're kept late
work; single persons of
is
ages
all
eat solo almost every day.
What
may
Many
they eat a
often less than ideal because
People don't want to go to
all
the
day
our
trouble of cooking healthful meals
•
•
•
are
Cooking small quantities may be difficult, and we don't like to eat leftovers for a week. Busy schedules don't leave time for planning, shopping, and cooking.
Some
of us don't
know how
It's
in five
Food has
meanings
different
to differ-
satisfying hunger.
•
It
is
•
It
is
meeting nutritional requirements.
•
It
is
a
•
It
is
a reminder of
for a job well
•
is
a return to security.
It
is
a
It
is
a
to
try to
keep
we
study,
do other
things
have some advantages.
It
struc-
some
of
we needed
That tritious
is
each of the food catego-
for
maintaining health.
not to say
foods
in
structured plan.
we
can't
choose nu-
proper amounts on a It
awareness on our
just takes a little
less
more
and sometimes a The guidelines using the Basic Four + One food groups will help you plan menus that provide the nutrients our bodies need to modest dose of
part,
self-discipline.
function properly. falling to
one
of
four basic groups (vegetable/fruit group, bread/cereal group, milk/cheese group,
It
way
and meat/poultry/fish/beans group) or into the plus one group, which includes
of escape from stressful
daily events. •
day
more fun than kitchen chores.
Think about foods as
we're
away. •
late in the
traditional three-meal-a-day pat-
include ries
done.
home when
Many of us way to
the
tured our eating patterns and helped us to
ent people:
reward
We eat on
the hunger pangs at bay while
The
U.S. households.
all
go.
grab something
to plan
fun to eat alone.
of
eating three
less desirable.
school or work, eat lunch out, and
that are
Bureau of Census figures indicate that single-person households in this country have increased at almost twice the rate for all households during the past 25 years. Someone now lives alone in more than one
on the
tern did
much
not
may make
lifestyles
socialize, excerise, or just
and cook. •
grew up eating three meals were composed of some more specific types of foods. Changes in of us
that
meals a day
only one person.
for
Needs
Nutritional
or less •
Needs
way
We eat
for
to
high-energy (high calorie), low-nutrient-
show
many
others you care.
density foods, such as candy, salad dress-
reasons besides the
needs. However, the
way
in
and some snack foods.
A good
diet
a wise selection from the basic four,
is
obvious ones of satisfying hunger and supplying our body with the nutrients
ings,
reserving the plus
one foods
for
use
in
it
which we
choose to meet those basic needs is affected by the other meanings that food has for each of us.
small amounts to add variety and interest to
your
m
diet.
2 6 1992
f^G Library
.
Planning Meals for or Two Each of us has some tern.
may be
It
pattern.
day or
Keep
sort of eating pat-
nontraditional, but
Whether we
it
is
2.
we
more
are
Nutritional needs
You can mix and match side dishes as the week
•
Your schedule
progresses.
Make
•
in
if
we
It
is
more
plan meals (or
on our
effort
vance. Planning saves store,
time to
part) in ad-
.
3.
—
im-
Plan
•
•
menus
week
for a
at a
plans can always be changed.
One
Vegetable/Fruit
in this
Group
order:
Supplies: vitamin A, vitamin C, minerals, and fiber
fruit
Includes: dried
and
Invite a friend to
main course,
you're
new
dinner
Have
a potluck dinner
Try a
new produce
item
Start a recipe file
and
and/or a
Try an ethnic food once a
menu week
V2
cups
ice
etc.
a deli
fruit,
•
every day
ice
cream, or chocolate,
added (do not add raw eggs)
cream
Supplies: calcium and other minerals, protein, and
vitamin 4.
banana and apple and vegetables
A
Meat/Poultry/Fish/Beans •
Two
•
Serving size
Group
servings per day
fruits, fruit taffy,
common
fruits
is
ounces of lean cooked meat 1 egg = 1 ounce lean meat '/2 to V4 cup cooked dry beans, peas, or lentils = 1 ounce lean meat 2 tablespoons peanut butter = 1 ounce lean meat 'A to 'A cup nuts or sesame seeds - 1 ounce lean 2 to 3
2.
Bread/Cereal •
Group
day (1 slice of bread, '/2 to cup cooked cereal or pasta) Includes: whole grain products and products made
Six to ten servings per V4
•
from "enriched flour"
meat
•
Supplies: B vitamins, iron, and fiber
•
Includes: bread, cereal, pasta, tortillas, rice, pancakes, muffins, waffles, pita bread, pizza crust,
•
and canned
3.
•
Milk/Cheese Group •
Adults need 2 servings per day
5. (a
serving
is
based on
Supplies: iron and other minerals, vitamins
B12 and
B6, and protein
biscuits
Includes: pizza topping, taco
filling,
and beef jerky
Group Amounts consumed depend on amount
Fats/Sweets/Alcohol •
an amount equivalent to 8 ounces of milk):
of calories
required
1
•
Supplies: calories and
1
•
Includes: butter, margarine, mayonnaise, salad dress-
cup plain yogurt 'A ounce cheddar or Swiss cheese 2 ounces processed cheese
ings,
fat
candy, jams, syrups,
liquor
file
main dish
2 cups cottage cheese
or
dark green or yellow vegetable every other day
chips,
When
with
•
fruit
medium-size
cookbook.
a
number of days you will eat at home, then be sure to have on hand the same number oi servings of
•
1
Buy
bored, pick out something
Buy
One One
serving of citrus
•
Set the table
1
'/2
Prevent boring meals
Try blender meals based on milk
•
(
5.
Or, plan main courses for the
cup or vegetable) per day Four servings
rained out).
dessert
•
•
is
another meal, or
potato, vegetable, salad, bread,
Basic Four + 1
of
Planning meals
for dinner.
Plan meals or
time
make use
for later use)
Planning Meals 1
to
grocery
trips to the
money you might spend on
cook
Always have an alternate plan or an emergency shelf to pick up the slack if you forget to plan, or if things suddenly change (for example, your office picnic 4.
As an ingredient for another main dish Subdivide and save (freeze perishables and repackage nonperishables
•
pulse purchases, and anxiety over what to
how
Intact for
anything else that requires
some organized
whole packages. main dishes from one
leftovers:
plan meals
efficient use of
several
Consider
•
advance. also a
vegetables, bread, etc.
cut of meat
likely
our aesthetic and social needs, and
stay within our budgets
in
Plan ahead for use of
a
to provide for our nutritional needs, satisfy
mind
•
eat three meals a
mini-meals,
six
One
soft drinks,
wine, beer, and
.
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Planning Meals Activity 1
2. 3.
Plan the
main course
for
dinners tor two people for five days.
Add one prepared or packaged food product to each menu. Add other side dishes to complete the menu (salad, bread, and
Main course
dessert).
Prepared or packaged product
Monday
Tuesday
Wednesday
Thursday
Friday
6.
Once you have
a general
what
the week, decide •
Make
•
Consolidate
a
list
meal plan
for
you'll need.
•
•
Make
list
that
of
what you need
to get
Include standard items
you use every week
(eggs, milk,
bread). •
Make need.
•
a note of
what amounts you
Have
a general idea of
you can
afford to
how much
spend per day
for
food.
all
hand. a
Consider your budget
of recipe ingredients
amounts of a given ingredient so you know the total quantity you will need for the week (for example, how much flour you will need for spice cake, pancakes, and cookies). See what you already have on
at the store.
7.
•
Plan one-third of your daily
expenditures for meat (main dish). •
Make
substitutions
if
necessary to
stay within your budget. •
Check newspaper ads for supermarket specials (Wednesday paper) and clip any coupons you want to use. You may want to modify your plans after you see what is on sale.
Side dish
Mill
Food Prices Almond
extract
American cheese Applesauce
Bacon
1.15
Eggs,
lb
2.91
Evaporated milk
16 oz
0.68
Flour, all-purpose
I
lb
1
1
5
Fruit cocktail
Gelatin/32 env.
1
7
oz
1.09
Crape
1
lb
0.49
Grapes
1
1.19
Grated Parmesan cheese
1.67
Green beans, can
0.56
Green beans,
Beef
liver
1
lb
16 oz
mix
40 oz
1.59
Green beans, frozen
Biscuits/10
8 oz
0.39
Green peppers
2.25 oz
0.93
Ground
Biscuit
Boullion
fresh
80%
beef,
Bread, white
1
lb
0.99
Ham
Bread, whole wheat
1
lb
1.29
Hamburger buns/8
1
lb
Broccoli
chopped frozen
Broccoli,
Brown
1.19
Honey
10 oz
0.60
Hot dog buns/8
16 oz
cream
0.89
Ice
lb
1.18
Instant
Butter
1
lb
2.09
Instant coffee
Butternut squash
1
lb
0.59
Instant rice
Cabbage
1
lb
0.37
Instant tea
2
lb
1.61
lello
1
Pkg
0.54
Kidney beans
1
lb
flour
Cake mix/1
layer
pudding mix
0.53
Lard
Carrots
16 oz
0.62
Lemonade concentrate
Catsup
32 oz
1.57
Lemons
Carrots
Cauliflower
1
lb
10 oz
Cauliflower
20 OZ
0.99
16 02
0.47
Pineapple, fresh
1.09
Pork
10 02
2.99
1
lb
0.37
1.28
Pork chops
1
lb
2.19
1
lb
0.89
Pork loin roast
1
lb
2.29
1
lb
2.39
Pork steak
1
lb
1.68
1
lb
2.69
Potato chips
8 oz
0.94
Potatoes, white
1
lb
12 02 lb
12 02
1.46
Powdered sugar
2
lb
1.18
0.94
Prunes
1
lb
2.18
2 qt
2.59
Pumpkin
15 oz
4 oz
0.57
Raisins
15 02
8 oz
4.69
Red delicious apples
14 oz
1.35
Round
20 02
2.13
Rump
3 02
0.49
Sage
16 OZ
0.39
steak roast
0.73 2.39
1
lb
0.99
1
lb
3.08
1
lb
3.89
0.43 02
1.05
Salmon, pink
16 02
2.20
16 02
0.45
0.89
Salt
12 02
0.59
Saltines
1
ea
0.59
Seasoned
lb
1.08
0.59
1
lb
1.59
salt
3
02
0.91 1.42
lb
2.03
1
lb
0.67
Sirloin steak
1
lb
3.09
1
lb
1.17
Skim milk
I
qt
0.79
1
lb
0.89
Sour cream
16 02
0.85
Sour pie cherries
16 OZ
0.54
Spaghetti
1
lb
16 02
1.48
Spinach
1
lb
1.59
1
qt
0.85
Split
1
lb
0.54
1
1.79
Macaroni Mackerel
Chicken, whole
1
lb
1.09
Margarine
1.37 oz
1.79
Mayonnaise
12 02
1.89
Milk,
rice
15 02 1
2% powder
lb
1,89
Milk, from
Cinnamon, ground
1.87 oz
2.95
Milk, swtnd.
Cloves, ground
1.25 oz
1.35
Milk,
condensed
whole
lb
peas
1.45 1.31
0.97
qt
0.46
Sugar, white
5
lb
14 02
1.84
Sweet corn/3 ears
1
pkg
1.00
qt
0.93
Swiss cheese
1
lb
6.68
pkg
1
1.99
Minute tapioca
8 02
1.89
Teabags/100
1
0.99
Mixed vegetables
10 OZ
0.69
Tomato
6 oz
0.39
12 02
8 oz
0.44
10.75 oz
0.39
paste
2.99
1.89
Tomato sauce
3.29
Tomato soup
4 02
0.88
Tomatoes, can
1
lb
0.82
10 02
1.59
Tomatoes, fresh
1
lb
0.99
Mustard
9 OZ
0.68
Tuna, flake
7 oz
0.79
1.16
Noodles
1
0.89
Vanilla
1
8 oz
1.05
Nutmeg
1.37 02
1.57
Vinegar, cider
Corn syrup
16 oz
0.99
Molasses
Corn, can
16 oz
0.48
Mozzarella
1
Corn, frozen
10 oz
0.79
Mushrooms, can
Cornmeal
24 oz
0.99
Mushrooms,
Cornstarch
16 oz
0.69
Cottage cheese
16 oz
Cream
of celery
10.75 02
0.52
Oatmeal
Cream
of
mushroom soup 10.75 02
0.69
Oil, store
Cream
of
wheat
28 oz
2.28
Onion
soup
& beans
ea
qt
1.39
Cream cheese
lb
1
1
4.95
pkg
Pineapple, can
3
lb
1
3.10
Shortening, store brand
lb
8 02
0.74
8 oz
Sherbet
1
instant (6 serv)
0.51
10 OZ
0.89
1
Cocoa,
16 02
Peas, fro2en
lb
0.69
Chicken, cut-up
Cocoa
0.94
head
Cheddar cheese, med. sha rp
1
2.39
16 02
lb
Long grain
roast
18 02
Pears
1
Lima beans
Chuck
Peanut butter
3.81
1.39
0.89
1
1.43
powder
0.76
1.05
Lettuce, iceberg
0.99
Chocolate chips
16 02
lb
Lentils
bunch
Chili
Peaches, freestone
1
1.59
oz
salt
0.93
24 02
0.99
1
Celery
Peaches
Peas, fresh
1
3
Celery
Pancake syrup
1.39
1
2
Cake
lean
1.10
0.67
1.49
1
slice
Brown sugar
rice
pkg
32 02
jelly
whole
Beets,
lb
16 oz
2.20
0.39
Bananas
18 oz
doz
12 oz
Baking powder
Bbq sauce
fresh
brand
salt
lb
lb
24 02
1.85
Weiners
48 02
1.87
Whipping cream
02
1.39
Worcestershire sauce
16 02
3
oz
1.29
32 oz
0.75
1
lb
1
qt
10 oz
2.08 3.59
0.89
Cucumbers
1
ea
0.49
Orange
1.59
Yeast
3
pkg
0.89
Dates
8 oz
2.29
Oranges, navel
1
ea
0.53
Yellow onions
1
lb
0.59
0.62 oz
2.09
Oregano, ground
1
02
2.53
Yogurt
8 oz
0.71
1.12 oz
0.95
Dill
weed
Dry mustard
1
oz
1
16 oz
Baking soda
dozen, large
1
juice concentrate
Meal Planning with a Budget Activity 1
.
Plan one dinner for two people.
meat
Limit your expenditure for
amount of money
in
The couple's weekly food budget totals $100 for all three meals (or meat substitute) to one-third of the cost for a meal.
food budget
a
day
for
both people.
= amount you can spend per person per meal
(number of meals) x (number of people) example:
(2
$ 1 00 per week food budget meals per week) x (2 people)
= $2.38 per person per meal
/
Trying to limit your expenditure for meat (or meat substitute) to one-third of the cost of a meal, you can calculate
you can
afford to
spend
for
one serving
how much
of meat:
example:
-
'/3X$2.38 If
you don't usually eat meat
(or a substitute) for breakfast,
for
one serving of meat
for eac/i
you can use the meat allowance from breakfast
breakfast allowance
for
$0.79
$5.29 per pound ^ 4 servings per pound $4.99 per pound h- 3 servings per pound fit
in
- $1
another meal:
(1
pound
serves
.32 per serving
- $1 .66 per serving
my budget?
You and your spouse have a food budget of $1 25 per week. Rib roast two servings. Can you serve rib roast and stay within your budget?
amount of money in food budget (number of meals per week) x (number of people)
=
)
(
)x(
(
at
$0.79 + $0.79 $1.58
supper allowance one serving of meat for supper
Then you can calculate whether you can afford to purchase salmon steak which sells for $5.29 per pound four) or T-bone steak which sells for $4.99 per pound (1 pound serves three because of the loss of bone).
Will this
meal
=
is
on sale
for
$6.25 per pound, and one pound
will yield
amount you can spend per person per meal
$.
)
(one-third of budget for meat) x (amount you can
spend
= (amount you can spend on meat per person per meal)
per person per meal) (one-third) (price
x
(
=
)
per pound of meat)
=
(number of servings per pound) (
(
)
>xl
-
Look through the grocery store ads and make brownie mix for chocolate cake mix).
3.
Plan a similar
$
a substitution using either a sale product or a
coupon
special (for example,
menu using a large cut of meat (chuck roast, turkey, etc.) or a recipe that makes enough for several meals homemade vegetable soup). Plan on using leftovers for another meal (state what you'll use them in) and tell how
the leftovers should be stored
mate cost
(cost per serving)
)
2.
(lasagna,
$.
for these
meals
all
(made up
into the next
made from one
main
dish, frozen as individual dinners, etc.). Calculate the approxi-
recipe or meat cut.
Shoppings Storings Leftovers^ Freezing Extras^ Cutting Down
2.
6.
Read • •
•
Recipies Food Shopping
One
for
you live alone, you probably have problems when shopping for food. You try to buy economically. You also want a variety of convenient foods that are easy to prepare, but you find these are usually higher priced. If you see a bargain and buy more of the product than you can use for one or two meals, you risk wast-
ally, fresh
container holds.
than canned. Seasonal foods such
Compare
as green peppers, broccoli,
frozen,
cost per serving for
ing food or having the
meal day
same monotonous
and
strawberries will vary depending
can make an informed choice regarding what you're paying for.
on the time of the year. You don't necessarily need to buy perfect fresh peaches to make a peach
quality that
is
appropriate for
cobbler, but fresh broccoli (rather
If
your intended use: •
is more expensive than which is more expensive
various types of products so you
Buy the
7.
Fresh vs. frozen vs. canned. Gener-
labels
Know what is in the product. Know how many servings the
Food grades
than frozen) reflect quality, not
may be
required for a
fresh vegetable salad.
nutritional content.
Substituting 1
.
List five
Money
for
Time and
Skill Activity
food products that substitute
money
for time:
food products that substitute
money
for skil
after day. 1.
Here are some helpful
hints
on shopping: 2.
1
Keep a running list of things you need to buy and staples you're out of.
2.
Shop during the week or during the day when stores are less crowded.
3.
Take your
4.
Comparison shop.
3..
4..
5.
•
list
(and coupons) with you. 2. List five
Try different stores until you find 1.
one
that has the items
you
like at
the best price. •
Compare brands (name
brands,
store brands, generic brands). •
Compare
container size:
1
the larger size saves you no
2)
smaller sizes allow for
money
if
you throw some out;
more
variety. •
more 5.
3.
Are the
homemade
foods comparable
in
4.
Are the
homemade
foods comparable
in nutritional
quality to the prepared products?
Consider whether you can or want to repackage large quantities into useful amounts.
Consider substituting
money
for skill
and time. • Buy powdered gravy mix. • Buy cake mixes. • Buy frozen pies or desserts. • Buy a gourmet entree. • Buy instant (oatmeal, rice, soup).
value to the prepared
products?
What would be some good
reasons for purchasing prepared products instead
making them from scratch? Are there instances when the prepared products would be cheaper than the homemade version (consider the leftover ingredido you have a way to use ents you might have from the homemade product of
—
or keep them)?
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8.
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to have large food packages split. example, the butcher often can For split up a family pack of pork chops;
Ask
•
frozen.
it.
Many
be able
grocery items
differ-
to use
it
just aren't
you can't use the whole thing at once, you will be forced to repackage and store it. Don't buy more than you can store and available
use
in
in
single-serving sizes, so
bargain
patties, legs, thighs,
if
is
for
I
I
not really a
the
when ready
same
foil
(saves
foil
and freeze; and cook
to use
on cleanup).
Half packages of muffin, brownie, or
ber to put directions
in
the container).
•
Buy egg substitutes and freeze them (fresh whole eggs don't freeze well). Use small plastic containers with permanent labels for things you frequently
•
through so you don't forget what you
in
frozen,
a plastic food
Food
bag
(easier
safety
Keep hot foods hot (above
•
Never leave
refrigerated foods out of
Use
more than 2 hours. cooked meat, gravy,
refrigerated
•
If you defrost frozen food in the microwave, it should be cooked immedi-
•
Thaw meat
into small cassoulettes.
microwavable
within 4 days of
cooking.
Casseroles: subdivide before baking
dinners
40"F) and
the refrigerator for
Preparing food for another meal
Make homemade TV
1
cold foods cold (below 40°F).
fish, poultry, etc.
and put
a plastic
Most foods, even those we think of as keep longer in the refrigerator. If it takes you a long time to use up 1 pound of coffee, 5 pounds of flour, or a box of raisins, refrigerate them.
repackage (canned spaghetti sauce)
•
in
remove from bowl
shelf-stable,
•
bags with "zipper locks" can be
Small plastic containers should be see-
freeze
chili:
When
and place
•
you throw out twenty pounds
almost anything.
Soups and
individual servings in
Cheese: refrigerate or freeze.
•
Plastic
i
to stack).
•
if
it!
used
I
a reasonable length of time.
Twenty-five pounds of rice of
i
cake mixes can be saved in a plastic food bag or plastic container (remem-
Proper storage of food makes the or lose
Wrap
then thaw •
Food Properly you'll
I
I
can be repackaged and then
heavy-duty aluminum in
whether
I
•
Meat: individual
out spoiled food.
in
I
bowl.
or eggs can be purchased by the half dozen. The price may be slightly higher, but you are less likely to throw
ence
I
Repackaging
fish fillets
Store
I
'
ately.
in
plastic trays that
go
from freezer to microwave.
in
the refrigerator, not on
the counter. •
Store
cooked meat and combination in the freezer no longer than
dishes
have.
3 months.
Reading Labels Activity From the
labels
on the following pages, how many servings are in the package, how much is allowed per serving, and what Do you think this is more or less expensive than making the same product from scratch?
the cost per serving?
Cost 1
.
Canned vegetable soup
2.
Chocolate cake mix
3.
Bottled salad dressing
4.
Frozen
5.
Canned Chinese dinner
TV
dinner
Number
of servings
Cost per serving
Is
,„
carrots carrots^
tor^.atoes,^^ater, .
.
stock,
Bed
potatoes,
peas,
P,,,,,
disodium^nosir^ate.
3 gra'^s
Simple sugars..Coniple''
Serving size
,,,
Servings/container.
Calories
^^^^^3
P'o^ein-^--
.jorams i^y carbohydrates .
Total
carbohydrates...
2^
Fat
9^^^^ 750
Sodium
200
.
Percenta9eolU.S.R0^^
mg mg
Potassium
Vitamin
C
.
Calcium
Protein
2
Ribotlavin
Vitamin
grams 9 y
A
^^ ^
Thiamine 10 Iron.
Niacin
^weet T Food
J
Devils
Cak^
^ and Taste •jy Uli"'•'T*?*
^^^^^^^\Zp
Remove
,'^:.,
dinner
irombox. r««'"
25 minutes. . .„ tiakps carrots, apples,chicKen,potato"^^^^^^^^^^^^ •
peas.
...water
Taste Meals
inc..
Urbana,iL
serving
1
Hut..on.r,tor.atlonper
926 cont^-^^' sewings per
209 909 559
•;;;;;::
Calones Protein
Carbohydrate Fat Cholesterol
-
^
92 mg '
650 mg
:>
K.:^
Sodium
"
.^^
\«^
^^^ v'^*
VS^
cs*