HealthInfo Waitaha Canterbury

Shopping and cooking for one

Hunga pēperekōu e hoko ana, e tunu taratahi ana hoki

Shopping for one can be a challenge. The following tips should make shopping easier and may also save you money.

• Make a shopping list. Check your cupboards and fridge. Think ahead about the week's meals so you know what to buy.
• Organise your shopping list in the same way the supermarket is laid out. This will save you time and energy while shopping.
• Avoid busy shopping times. Shop when you know the supermarket is going to be quieter. Mondays and early mornings are often less busy.
• Do not shop when you're hungry. Hungry people are more likely to buy unhealthy food and spend more money.
• Compare prices. Most supermarkets display unit prices (price per 100 g or 100 ml) on the shelf below the food. These can help you work out which brand or size package is the cheapest. Bigger sizes do not always have the cheapest unit price. Even if bigger sizes are cheaper, the saving will not be worth it if you end up throwing some away because it goes off.
• Buy the size that is right for you. If you only need small amounts of dry foods such as cereals, rice, dried fruit and nuts, it may cheaper to buy them from the bulk bins. Foods from the bulk bins are usually cheaper but not always.
• Check the best-before or use-by dates to make sure the food will not spoil before you can eat it.
• Ask the supermarket staff to help lift your groceries into your car or ask if they do home delivery.
• Shop online for home delivery. There is likely to be a delivery charge.
• If you walk to the shops, take a shopping basket with wheels.
• Take a family member or friend to help with shopping and transport.

Handy kitchen supplies

Having a good store of non-perishable foods and some frozen foods is a big help, especially if you cannot get out to the shops because of bad weather or if you're unwell. You can create quick and nutritious meals with just a few basic items. Non-perishable foods will last a long time on the shelf, but it's a good idea to use and replace them occasionally. Use foods in the freezer within two to three months.

Dry food	Store dry foods in sealed, airtight containers to keep them fresh. You can make many meals out of basics like flour, rolled oats, rice and pasta.
Breakfast cereals	Choose high-fibre breakfast cereals such as Weet-Bix and wholegrain oats. Keep a selection of cereals on hand to make breakfast interesting.
Crackers	Top crackers with cheese, hummus, tomato, avocado, pickles or hard-boiled eggs for a quick snack.
Packaged food	Rice risotto, macaroni cheese and two-minute noodles are quick, easy meals.
Milk	Keep some powdered or long-life milk in case you run out of fresh milk. Once you've opened powdered milk, store it in an airtight container in the fridge. Fresh milk freezes well.
Canned food	You can make canned food into quick, easy meals. Good examples are baked beans, spaghetti, creamed corn, fruit and soup. Fish like tuna, salmon and sardines can also make quick, easy meals.
Spreads	Keep a supply of your favourite spreads for bread and toast like honey, jam, peanut butter and marmite.
Frozen food	Keep a variety of frozen vegetables, ice cream, ready-prepared meals, crumbed fish, pies, bread rolls and sliced bread in the freezer.
High-energy drinks	High-energy drinks like Complan or Vitaplan can be useful when you do not feel like cooking or eating. See Oral nutrition supplements.

Cooking for one

• To save time and energy, prepare and cook more than you need for one meal. Chill or freeze the rest in meal-sized portions. Casseroles, stews, pies, soups and sauces freeze well. So do leftover canned foods, such as baked beans, spaghetti and creamed corn.

  Store and reheat leftovers safely. Cover and place in the fridge or freezer within one hour. Reheat leftovers or frozen foods until piping hot. Never reheat leftovers more than once. Use refrigerated leftovers within two days and if in doubt, throw it out.

• The Easy recipes for one or two cookbook is packed full of recipes, cooking tips and nutrition and budgeting advice (the cookbook has 128 pages and is 42 MB in size). Recipes for one or two serves are also available in the recipe section of the Healthy Food Guide website.
• If you do not feel like cooking, try a no-cook meal such as a sandwich and milky drink or cold meat and salad. For more ideas see Quick easy meals.
• If you live alone, sitting down to eat by yourself every day can be difficult. But there are ways to put the fun back into eating. Start with keeping your cupboards full of nutritious foods that you enjoy. Studies show that when you eat with others you eat better. So, sit down with some friends, whānau (family) members or neighbours and enjoy their company while you eat.
• Keep a supply of convenience foods on hand. They may cost a little more, but you can use small quantities without waste. They will also make meal preparation easier. For example:
  • grated cheese. It can be stored in the fridge for a few days. You can also use it straight from the freezer where it will keep for up to four months
  • rindless bacon or ham
  • salads or frozen, fresh or pre-cut vegetables
  • heat-and-serve soups
  • ready-made pies, savoury or sweet
  • pre-rolled pastry
  • cooked chicken or meat
  • ready-prepared dinners
  • sauces, pastes or spreads in tubes or squeeze bottles, such as tomato paste, tomato sauce, mustard, mayonnaise, golden syrup and condensed milk
  • minced flavourings in a jar, such as garlic, ginger, basil, coriander, red chilli and pesto.

Written by HealthInfo clinical advisers. Last reviewed October 2022.

Sources

Page reference: 33628

Review key: HIHEI-34305