Cooking & Healthy Eating for One (Infographic)

Eating healthily isn’t easy at the best of times but when you live on your own it can be even harder. It’s often easier to plan meals for two people and you might fall into the trap of ordering takeaway too often. It’s important to task measures to ensure this doesn’t happen and planning ahead is vital.

Why Do People Who Live Alone Tend to Have Poorer Diets?

A 2015 study published in Nutrition Reviews has found that people who live on their own are more likely to have diets that lack vital nutrients. In fact, studies reveal that men who live alone are more likely to have a poor diet than women. This is because they may not have adequate cooking skills or partners to help them with shopping. Other factors include the increased cost of food and a lack of motivation to prepare a meal.

Living Alone? Follow Our Tips On Cooking & Healthy Eating for One

Get To Know Your Food Habits

Keep a food diary to help get to know yourself and your eating habits. This will help you establish how much food you need to buy, thereby eliminating unnecessary purchases and preventing wastage.

Grocery Shopping for One

When going to the grocery store, try to be realistic about how much food you will need. Make a thorough list of all the vegetables, fruits, meat, and dairy you need. Try to stick with food you enjoy as getting adventurous with your grocery shopping can lead you to a fridge of stuff you don’t like. In terms of your shopping list, we recommend buying:

• One protein source (e.g. beef, chicken, tofu)
• One bread
• One dozen eggs
• Two fruits
• Two vegetables
• Two dairy
• One treat
• Perishable items (e.g. dry beans and canned fish)

Meal Planning for One

When planning meals, figure out if you prefer routine or variety. Eating the same meal for two or three days in a row can really help to cut down costs. Ask yourself if you need variety in your meals and if the thought of eating the same thing for a week seems very unappealing.



An example of how not to approach cooking when you live alone!

The Single Person’s Guide to Batch Cooking

Preparing meals in batches is a great way to save time and money. If you plan your portions and ingredients right, you can ensure that you get a proper mix of nutrients you need to stay healthy. Fortunately, there are plenty of apps to help you master the art of meal prepping. Another advantage of batch cooking is that you always have a stock of different nutritious meals in your freezer. Before getting started, make sure that you’ve stocked up on freezer-friendly food containers.

Eating Out Vs. Eating In

According to the Canada’s Food Price 2018 Report, Canadians are spending more on restaurant meals than ever before. The costs of eating out and getting takeout can add up quickly. So, if you eat out regularly, don’t forget to subtract that from your weekly shopping budget.


Read the infographic below to learn more about healthy eating and cooking for one.

Living Alone and Poor Nutrition

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