Basic Cookbook for Living Alone

When I first originally reserved the cookingforone.org name for this site, I did a little research to see how many cookbooks had been published with the title and how else it had been used. It turned out that there was a short cookbook published by the Veterans Administration in the 1980's with the Cooking For One title. I ran down a copy and after skimming through, decided it was worth retyping large chunks for the website. It isn't exactly verbatim, I've made some changes in formatting, nomenclature, and included some commentary. I left out the small graphics that were in the original for decorative, rather than illustrative purposes.

A few general comments on the text. It was obviously prepared for older veterans who live alone and don't always get the proper nutrition. It's no fun cooking for yourself all the time, in fact, it turns into a chore in a hurry. The approach of the cookbook is to make things as simple as possible. The anonymous authors (committee?) didn't include any of the normal metrics for nutrition one sees on food labels an in cookbooks today, such as amounts of fat, protein and fiber, daily recommended allowances, etc. They take the four food groups approach and break down what simple foods fall in each group. there are also sections on portions, how to shop, storing food, a meal plan for a week, and finally a cookbook with recipes from the meal plan.

I should also point out that at 47 years old, around 5' 9" and 145 lbs, I eat about twice as much as their recommended servings for breakfast, lunch and dinner. I do run 5 or 6 miles every other day and walk 5 or 10 miles a day in the normal course of things, but I'm not doing manual labor for a living, playing sports, swimming, etc. So my assumption is that the meal plans are really geared for older men whose metabolisms have slowed, who don't get a great deal of exercise, and who are generally in the shrinking phase of life. I also want to note that I haven't eaten all of the recipes in the book, in fact, as a semi-observant Jew, I don't eat pork products or milk with meat at the same meal. Many of the meal plans include 1 glass of milk, which is has tremendous food value, but I haven't drank milk since I was a child so it may explain part of my perceived quantity deficit of calories in the book.

From "Cooking for One" published by the Veterans Administration Dietetic Service, V.A. Medical Center, Battle Creek, Michigan

For good health and good eating, plan daily meals that include the Milk-Cheese Group, the Vegetable-Fruit Group, Meat Group and the Bread-Cereal Group.

Suggested Daily Eating Guide

Milk-Cheese Group

Milk is the primary source of Calcium. It also provides protein, riboflavin, phosphorous and Vitamin A and D.

Drink 2 cups daily. These dairy products replace part of the milk requirement for Calcium:

1 - inch cube cheese = ½ cup milk
½ cup cottage cheese = ¼ cup milk
1 cup plain yogurt = 1 cup milk
½ cup ice cream = 1/3 cup milk

Vegetable - Fruit Group

This group provides Vitamins A and C and fiber.

Include 5 or more servings daily. 1 serving = ½ cup or a typical portion, such as one orange or half a grapefruit.

Include one good source of Vitamin C each day (grapefruit, oranges, cantaloupe, broccoli, peppers or strawberries) or two fair sources (cabbage, potatoes, spinach, tangerines or tomatoes).

Also include a daily source of Vitamin A (apricots, broccoli, carrots, dark green leaves, spinach, sweet potatoes or winter squash).

Meat Group

These foods are valued for protein, iron, thiamine, niacin and riboflavin.

Include 2 servings daily.

1 serving = 2 to 3 ounces of poultry, fish, or lean cooked meat; 2 eggs; 1 cup cooked dried beans or peas; 4 tablespoons peanut butter or two ounces cheese.

Bread - Cereal Group

While grain and enriched breads and cereals are rich sources of thiamin, niacin and riboflavin.

Choose 5 or more servings daily.

1 serving = 1 slice of bread, 1 ounce or ready-to-eat cereal or ½ cup cooked cereal, rice or noodles.

Steps in Menu Planning

Meat: Choose a main dish from the Meat Group. Try different kinds and cuts of meat such as, ground or cubed beef, ham steaks, pork chops, chicken or fish. Don't forget to use meat substitutes like cheese, eggs, dry beans or peas.

Bread: Complement the main dish by choosing from an assortment of breads, such as rolls, biscuits, crackers, quick breads, spaghetti, noodles or rice.

Vegetable: Select one or two hot or cold vegetables. Include a good source of Vitamin A every day. (See Vegetable-Fruit Group for sources).

Fruit or Vegetable Salad: A salad adds color, texture, flavor and interest to the meal. Remember to include a fruit or vegetable high in Vitamin C every day. (See Vegetable-Fruit Group for sources).

Milk or Beverage: Add one cup milk to the meal or substitute, such as cheese. Remember to include water with the fluids you drink daily (counting coffee or tea) at meals or at other times.

Dessert: Complete the meal with dessert to give extra calories and meet energy needs.

Plan for Variety

Avoid monotony by keeping these hints in mind:

Color: A variety of colors is pleasing to the eye and more appetizing.

Texture: Serve a crisp food with a soft food.

Shape and Size: Contrast shapes and sizes of foods - some whole, some chopped, some creamed.

Flavor: Combine a bland flavor with a spicy or tart food.

Temperature: Use hot and cold food for variety.

Food Buying Guide

Where to Shop?

Large supermarkets provide larger selections and lower prices than most small neighborhood stores. Read the newspaper or local shopper for specials and shop where there are bargains.

What to Buy?

Try to plan menus for a week at a time.

Make a list of items you need to prepare the meals you planned.

Buy just what you can use without waste.

Keep in mind the amount and kinds of food storage space available.