Whether you eat alone by design or circ*mstance, this advice can ensure that every meal is healthy and joyful.
Throughout their 49-year marriage, Marc and Kathy Cochran led a physically and socially active life. Even after Kathy was diagnosed with Alzheimer's disease in 2012 at age 60, the couple continued to run together and dine with friends at their favorite restaurants until the pandemic closed everything down in their hometown of Snellville, GA, a suburb of Atlanta.
Kathy, who died in September 2020, had taught Marc how to cook and shared several recipes with him while she could still remember them. “My wife taught me everything I know about cooking,” says Cochran. “We had a lot of fun in the kitchen even when she was struggling with her memory.” Eating without his wife was a tough adjustment, but following her recipes helps him feel closer to her. These days Marc, 74, often has a glass of wine and listens to one of his favorite jazz albums when eating alone. If he's feeling lonely, he'll join former colleagues, friends, or his two sons and their wives for dinner at a restaurant.
Sheryl Lowenhar, 60, was a sales and marketing executive for health care software companies until she retired in 2017, a year after she was diagnosed with Parkinson's disease and two years after her dad, who also had Parkinson’s, died. For her job, she'd traveled the world and tried many different cuisines.
Never a junk food eater, Lowenhar, who is single and lives in Phoenix, was motivated to eat more healthfully after reading some nutrition articles. “I didn't realize a potato was a good source of vitamin A. You just don't want to eat it with sour cream and butter,” she says. “Those articles changed my eating habits. I had already stopped eating red meat, but I began eating a variety of fruits and vegetables each day.” Each meal was an opportunity to create something tasty and nutritious, says Lowenhar, who rarely feels lonely at dinnertime. “I listen to podcasts or watch the news during meal prep and eating.”
Cochran and Lowenhar are part of a growing segment of the population: people who live and eat by themselves. Some live alone by choice; for others, it happens after a spouse moves into assisted living or dies. A 2020 report from the Pew Research Center estimated that 27 percent of people aged 60 and older in the United States live alone. Older women are almost twice as likely as older men to live alone.
“For some people who live alone, making healthy food choices can be challenging, especially if they were used to big family meals around the dinner table,” says Erin Presant, DO, a neurologist and culinary medicine specialist—a health care professional certified in culinary skills and nutrition who teaches patients about healthy eating.
Eating alone has its pluses for some solo diners. “I get to choose what I eat and when I sit down for meals,” says Lowenhar, who has a podcast about living with the disease called the Parkinson's Experience (available through Apple and Audible). “I also can eat at my own pace and not feel rushed.” That is especially important since her movements have slowed because of Parkinson's. “I take longer to cut my food and eat it,” she says. “When I'm on my own, I'm less self-conscious about eating more slowly than others.” If she wants company, Lowenhar dines out with friends. She also joined a club that meets once a month to try different restaurants in the area.
The downsides of dining solo may be connected to the downsides of living solo. “Higher rates of isolation and loneliness in people who live alone leads to poorer nutrition,” says Sudha Seshadri, MD, FAAN, endowed professor of neurology at the University of Texas Health Science Center in San Antonio. “The majority of my patients who live alone lose interest in cooking for themselves. That often leads to choosing convenient and perhaps high-calorie and empty-calorie types of food that contribute to unhealthy nutrition habits.”
Two recent studies—one in Menopause in 2022 and another in Obesity Research & Clinical Practice in 2018—link health problems such as high blood pressure, depression, and metabolic syndrome (abnormalities associated with cardiovascular disease and type 2 diabetes) to eating alone. The research is mixed about the impact on weight. Some studies have found that seniors who live alone are at risk for malnutrition and weight loss; others found that solitary eaters gain weight because they rely on high-calorie frozen dinners and fast food. In either case, these health risks can be reduced if people know that healthier options are available, says neurologist Rachel Dolhun, MD, senior vice president of medical communications at the Michael J. Fox Foundation in New York City and author of a diet guide for people with Parkinson's.
For stroke survivors and people with conditions such as cerebral palsy, Parkinson's disease, or multiple sclerosis (MS), swallowing can be difficult. “It can feel like food gets stuck as it goes down the throat, which can be extremely stressful,” says Dr. Dolhun. This could increase the risk of choking or pneumonia, she adds. “Your doctor and a speech and swallowing therapist can evaluate and treat the problem.” She also recommends cutting food into smaller pieces, tucking the chin (pressing on the chin while stretching at the back of your neck) while swallowing, chewing more slowly, and drinking only after finishing a meal.
To make the most of eating alone, follow these strategies.
Learn to cook. There are many ways to hone your skills in the kitchen and add some flavor to your menus. In addition to watching cooking shows on television and online, you can sign up for classes at local schools and community centers or ask a friend who loves to cook for guidance. “Taking a class is a great way to sharpen cooking skills and an opportunity to connect with other people,” says Dr. Dolhun. If virtual instruction is more convenient, visit medicineofyum.com, an online cooking class started by Dr. Presant in 2019. “During my classes, I cook in my kitchen while my students cook in theirs, and we go through basics and try different recipes,” says Dr. Presant, who works mainly with people who have Parkinson's disease or MS.
Plan meals. Know what foods are in the house and how they can be used with other ingredients, says Dr. Presant. “For people with cognitive problems or brain fog, I suggest they pick a time they feel the most alert to think through a day or two of meals and make a list of what they need at the store,” she says. She also recommends chopping vegetables and storing them in the refrigerator for future use or starting a slow cooker in the morning so it's ready by dinner-time. “You can make extra soup or chili and freeze the leftovers so there are several meals ready on days when you're not up to cooking,” she adds.
Sign up for delivery. If shopping and driving are problematic, arrange delivery by the grocery store, find out if any religious organizations offer such a service, or ask a family member or caregiver to pick up groceries for you, says Dr. Dolhun. Since the start of the pandemic, many restaurants have made ordering in much easier through apps like Grubhub, DoorDash, and Uber Eats. Michael Fitts, 49, who was diagnosed with Parkinson's disease at age 38 and lives in Birmingham, AL, often chooses foods from a variety of restaurants. “It gives me a break from cooking for myself after a long day at work.” Meal kit services like Blue Apron, HelloFresh, Freshly, and Munchery are another option. Each box contains either premade meals that just need to be heated or fresh ingredients and step-by-step instructions for cooking by yourself. The cost comes to about $8 to $15 per meal.
Consider Meals on Wheels. Founded almost 50 years ago, Meals on Wheels serves free meals to about 1.2 million seniors who live alone. “Our volunteers deliver healthy meals and can provide social interaction,” says Laura Belazis, MPH, senior director of strategy and impact at the company. The program also offers companionship; volunteers can stop by for longer visits or make regular telephone calls.
Find one-serving recipes. Few cookbooks are designed for solo eaters. Joanie Zisk, a chef and the author of The Ultimate Cooking for One Cookbook (Adams Media, 2019), started developing one-dish recipes for her son when he was in college. “It's no fun to cook a meal and then eat the same leftovers day after day,” she says. Based on her recipes, Zisk recommends picking a single protein and planning several meals around it. The first night might be chicken with spaghetti, then chicken enchiladas, and the third night could be chili with chicken.
Make adjustments. To reduce waste and lower grocery bills, Zisk suggests dividing meats like ground beef and pork into fourths and storing them in freezer bags until needed. Same with bread: Use what you need that day and freeze the rest. “I often buy a small turkey breast, cook it, carve it, and eat it for dinner, then freeze the rest in individual portions,” says Lowenhar. Invest in smaller pots, pans, baking dishes, and even slow cookers.
Solo Eating Made Easier
Enhance the ambience. Play your favorite music, add flowers, or set the table with your finest dishes and place mats. Get in a routine of adding meaningful elements each time you sit down to eat, says Sudha Seshadri, MD, FAAN, endowed professor of neurology at the University of Texas Health Science Center in San Antonio.
Pick up premade dishes. Buy prepared meals or visit a grocery store's salad bar. Choose a balanced meal with some protein (beef, fish, tofu), vegetables, and starch (rice, potato, pasta). “At the salad bar, you can purchase smaller amounts like some lettuce leaves instead of a whole head or a few olives instead of a jar,” says Joanie Zisk, author of The Ultimate Cooking for One Cookbook.
Buy frozen foods. “People may think frozen vegetables and fruits are not as nutritious, but they are, and they are a great way to add healthy calories to meals,” says Erin Presant, DO, a neurologist and culinary medicine specialist. “I buy frozen peas and spinach, which are cheaper than fresh,” says Sheryl Lowenhar, a retired sales and marketing executive who has Parkinson's disease and lives alone in Phoenix.
Experiment. Even if you follow recipes, play around with flavors and spices, says Zisk. “Explore ways to combine the foods and ingredients you love.”
Dine with others virtually. Schedule a telephone call or video call at mealtime. Talking or videoconferencing with someone else during your meal provides social interaction, just as you'd have if you were dining with someone in person, says Dr. Presant.
Resources for Eating Alone
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Check out single-serving recipes from Linda Monastra, a chef and graduate of the Natural Gourmet Institute in New York City.
For easy meal planning, try three chicken recipes developed by Joanie Zisk of OneDishKitchen.com.
