Cooking for one or two.

It's still important to eat well so you feel your best every day!

Invite people over to share meals, or set up an attractive place setting for yourself.

WHEN SHOPPING REMEMBER

• Fruits and vegetables are a great part of small meals - pick up a variety
  
• If an item like broccoli is in too large an amount, ask a clerk to rebundle a smaller one for you; put leftovers into soup or a casserole.
  
• Bulk Food bins let you choose the exact amount you want of grains such as rice and bran and legumes like kidney beans; cereals, pastas, dried fruits and nuts for fibre.
  
• Look for small portions of items such as fish fillers or chicken breasts. Ask for larger packages to be divided or divide at home into single portions for the freezer.
  
• Watch for cans of soups, fruits, vegetables and baked beans in smaller sizes.
  
• Choose individual portions of pudding and yogurt, small packages of cheese and half-dozen cartons of eggs.
  
• Frozen entrees can be a fast and easy option.
  
• Eggs are an economical meal and will keep for 3 weeks in you refrigerator.
  
• WHEN MAKING MEALS, REMEMBER....
  
• Equip your kitchen to cook in smaller quantities. Small saucepans and ovenproof dishes are useful. Mini loaf pans are great for bread, quickbreads and meatloaf.
• 
  Rather than preparing meat, grains and vegetables separately, try combination casserole dishes to reduce cleanup time.
  
• Try batch cooking - make your favourite soup, stew, casserole or baked item and then freeze small portions or exchange dishes with a friend. Remember to label and dateall items and place in an airtight container. It is easy to reach into the freezer and pull one out.
• 
  Even if you are eating alone it is important to eat well. Remember that you are worth it!. Invite people over to share a meal or set up an attractive place setting for yourself.

From Dieticians of Canada (1999)
www.dieticians.ca/eatwell