When you start living alone, you have to decide for yourself “what and how much to eat”. If you only eat what you like and what is easy to eat, your nutrition will be biased.
In addition, there may be times when you don’t have time to cook, so you eat out or eat at convenience stores, or you don’t have time to eat, and you can’t eat three times a day.
In this article, I will introduce how to maintain a nutritional balance that can be done even if you live alone, as well as simple recipes.
Nutrients that are likely to be deficient when living alone
When you start cooking for yourself, have you ever found it difficult to cook for one person? You may not be able to use up the ingredients you purchased, or you may not be able to eat all the food you make.
When you don’t have time to eat and want to make it easy, you may tend to eat rice balls, sandwiches, pastries, and cup noodles.
The above dishes increase the intake of carbohydrates and lipids, which can lead to insufficient intake of vegetables, fruits, beans, meat, seafood, etc. As nutrients, protein, vitamins, and minerals may be insufficient. If you don’t have time to eat, please refer to the article below for tips on eating.
Nutritional supplementation and meal points for people who do not have time to eat
Know how much to eat
In order to take in a wide range of nutrients, let’s be conscious of whether the three main foods, the main dish, and the side dish, are available. If you can’t get everything in one meal, we recommend supplementing it with snacks or when you have free time.
Foods that contain a lot of carbohydrates, such as rice, bread, and noodles, which are sources of energy, are mainly classified as staple foods. Prepare one item per meal. The amount of staple food changes depending on gender and activity level, so it is important to adjust it according to the individual.
Main dishes mainly consist of meat, seafood, soybean products, and eggs, which are foods that contain a lot of protein, which is the material that builds the body. Incorporate 1-2 servings per meal. Some foods are high in fat, so watch your intake.
Dishes centered on vegetables, seaweeds, and mushrooms are mainly classified as side dishes.
It contains nutrients such as vitamins, minerals, and dietary fiber that keep the body in good condition. It is recommended that Japanese people take 350g of vegetables and seaweed a day, which tend to be deficient. Include 1-2 side dishes per meal.
In addition to staple foods, main dishes, and side dishes, try including dairy products and fruits. Dairy products and fruits contain a lot of vitamins and minerals, but eating too many dairy products can lead to excessive intake of energy and fat, while eating too much fruit can lead to excessive carbohydrate intake. So be careful.
Easily add ingredients to maintain nutritional balance
The nutritional balance can be easily adjusted by simply adding ingredients. For protein, dairy products such as eggs (egg dishes), milk, yogurt, and cheese, and soy products such as natto and tofu are recommended. If you want to take vitamins and minerals, cherry tomatoes, mandarin oranges, strawberries, and unsalted tomato juice are also good.
Vegetables and fruits that can be eaten just by washing are ingredients that can easily take vitamins and minerals. Also, if you are conscious of the color of your meal, you will be able to take in a wide range of nutrients.
Ingredients that are easy to use even if you live alone
Vegetables, fruits, fish, and meat tend to lose their freshness easily, and you may not be able to use them all if you live alone. If you combine small portions such as 1/2 cut cabbage with frozen foods and canned foods that last for a long time, it will be easier to use up even if you live alone.
For fresh vegetables, meat, and other items that can be frozen, it is also recommended to divide them into small storage bags with zippers.
Frozen food has a wide variety of vegetables. There are foods that can be thawed, such as edamame and avocado, and foods that can be cooked frozen, such as spinach and green beans. Frozen vegetables can be used as much as you want, unlike fresh vegetables, they do not need to be used up immediately.
Cooked items such as frozen dumplings and frozen hamburgers are also useful when you don’t have time to cook. In addition, frozen udon is a food that can be used simply by heating it in the microwave. You can easily make udon by pouring mentsuyu and adding ingredients as you like.
In addition to protein-rich meat and seafood, there is also a wide selection of vegetables and fruits. There are many types that can be eaten without heating, so it is known to be useful as emergency food in times of disaster. Canned tuna and boiled mackerel are canned foods that can be used in a variety of dishes. You can easily add it when you don’t have enough protein.
Cut vegetables and fruits
Supermarkets sell a lot of cut vegetables. A pot set for living alone and shredded cabbage are easy to use. If you want to eat fruits easily, cut fruits are also recommended.