Good For You
AS college and high school graduations near, some parents will soon find themselves faced with an empty nest. With this change in census comes many adjustments, one of which is meal planning. Nutrition for two
Life before graduation often revolves around the routines of school and sports and making sure the kids eat at least one nutritious meal every day. Potlucks are regular events. Just keeping the refrigerator full of food is a challenge.
After the children move out, parents may find their incentive or interest in cooking dwindles. "Hurray, I don't have to cook dinner tonight" becomes their motto after nearly two decades or more of preparing daily meals. They join a larger group of singles and couples who have no use for family-size packaging or recipes that make 10 to 12 servings.
But with this newfound freedom, empty-nesters may neglect their own nutritional needs. They may eat the same foods over and over, skip meals, or snack at the kitchen counter rather than prepare a balanced, sit-down meal, according to registered dietitian Elizabeth Somer, author of "Age-Proof Your Body --Your Complete Guide to Lifelong Vitality" (William Morrow, 1998).
"People in their 50s and 60s are at a crux. Their physical reserves begin to dwindle and they will age more rapidly if they don't take care of themselves," says Jeffrey Blumberg, professor of nutrition at Tufts University in Boston. "On the other hand, with the children gone, people have more personal time. If they approach good nutrition with the attitude that it can be fun, they can take advantage of an opportunity to do something good for themselves and their long-term health."
To renew the joy of eating, Somer recommends you adopt an adventuresome spirit. Abandon well-worn recipes. Try new fruits and vegetables. Explore international cuisine.
"People at this age are most likely to meet their nutritional needs and maintain a desirable weight if they stop planning traditional meals around meat, which is a main source of fat in the diet. Instead, they should ask themselves, 'What vegetables and grains will I have today?' " says Margo Woods, assistant professor of medicine at Tufts University.
Here's a snappy pasta dish from "Healthy Cooking for Two" by Brenda Shriver (The Summit Group, 1994). Add tofu, cooked chicken cubes or shrimp for a main dish salad. The recipe stays fresh for several days, but cut it in half if you don't want many leftovers.
BARBARA'S PASTA-DIJON SALAD
From "Healthy Cooking for Two"8 ounces uncooked spiral pasta (3 cups)Cook pasta according to directions (without added fat or salt), using minimum cooking time; drain well. Place broccoli and carrots in microwave-safe bowl, cover and cook on high for 2 minutes. Drain and plunge into ice water to cool; drain again. In a small bowl, combine salad dressing, mustard and pepper; set aside. Place pasta in a large mixing bowl. Add vegetables, pepper, onion, olives and pimientos; toss gently. Pour dressing over all and toss gently once more. Chill slightly before serving. Makes 7 (one-cup) servings.
cup broccoli flowerets
cup carrots
1 cup fat-free Italian salad dressing
1 tablespoons Dijon mustard
teaspoon freshly ground black pepper
cup green or yellow zucchini
cup diced green pepper
cup sliced sweet onion
cup sliced black olives
2 tablespoons chopped pimientosApproximate nutritional analysis per serving: 170 Kcalories, 1 g fat, 0 g sat fat, 0 mg chol, 530 mg sodium*
Barbara Burke is a Hawaii-Pacific University instructor
who has been teaching and writing about food
and nutrition since 1975.