Eating solo.

IF YOU LIVE ALONE, EATING MAY BE A BURDEN OR JUST ANOTHER DAILY TASK YOU CARRY OUT WITHOUT MUCH THOUGHT OR PLANNING. Singles often choose foods that are convenient, simple, but nutritionally poor. You may skip meals or graze on snacks all day because no one is present with whom to enjoy a meal. These behaviors lead to an unbalanced diet, affecting both nutritional health and mental wellbeing. With a few changes, mealtimes could be enjoyed by anyone living on his or her own, leading to both nutritional and personal enhancement.

According to the 2,000 Current Population Survey by the U.S. Bureau of the Census, more than a fourth of the country's population lives alone. That number includes more females than males. The singles group consists of a wide range of people--college students, single business workers, and the elderly.

Living on your own can provide a sense of independence, privacy, and freedom from stress over household conflicts. At the same time, there's a tendency to overlook the value of preparing nutritionally balanced meals. Such individuals may allocate less time for preparation since there's less incentive to cook for only one. Or he or she may simply head for a local restaurant.

Barriers to Good Nutrition

Elderly people are often burdened with other conditions that can increase the risk for poor nutrition. These impediments might include difficulty shopping or cooking on their own, medications and health conditions that diminish nutrient absorption, and decreased appetite from depression or loneliness.

Failure to enjoy a variety of foods from the five food groups listed in latest Vegetarian Food Pyramid leads to nutrient deficiencies that could be detrimental to health. Calcium and vitamin D are essential for strong bone maintenance, as well as for proper nerve signal transmission and heart muscle function. Iron assists in the transporting of oxygen to tissues, and plays an important role in the enzyme systems within all cells. Zinc prevents the problems of decreased taste sensations and delayed wound healing. Vitamin [B.sub.12] and folic acid help prevent anemia and neurological disorders. These and many other essential nutrients can be obtained by careful meal planning using the Vegetarian Food Pyramid

Six Simple Steps

People living alone can enjoy healthful eating and make mealtimes fun by following these six simple steps:

1 Make your mealtimes special by dressing up the table with flowers, pretty placemats, and serving yourself using your favorite china, crystal, and flatware place settings.

2. Create a pleasant ambiance with candles and soft music.

3. Add color to your meals with plenty of veggies and fruits along with whole grains. These provide vitamins, minerals, and fiber plus phytochemicals that may reduce the risk of cancer, heart disease, complications from diabetes, and a myriad of other maladies.

4. Invite a friend to try out your new recipes, or plan a weekly potluck with special friends.

5. Be proud of what you prepare. Take pictures of your dishes and make your own recipe album You can even share your latest creations on the Internet.

6. Finally, express appreciation for the gift of food to the Creator of such an abundance of flavors, colors, tastes, aromas, shapes, and textures.

Eating in a pleasant atmosphere positively affects your mind and promotes emotional and physical well being; both of which enhance social and spiritual health as well.

Try the following eating-solo recipes. Each makes just enough for a meal or two. If company's coming, double the recipes and be ready to entertain special friends and family members.

VEGETARIAN RISOTTO 

1 1/2 t. olive oil
    1 clove garlic, minced
  1/2 onion, minced
    2 ounces mushrooms, sliced
  1/2 cup Arborio rice--or short-grain
        rice--rinsed and drained
1 1/2 cups hot vegetable stock
    1 cup soymilk
1 1/2 cup fresh spinach, boiled, drained,
        and chopped
      salt to taste
      grated low-fat cheese
        (soy cheese)

In a large saucepan, heat oil over medium heat; saute garlic and onions until softened. Add mushrooms and rice; saute for 2 to 3 minutes. Slowly add hot stock (1 cup at a time) while stirring. Let rice completely absorb stock before adding the rest. Add soymilk and cook until rice is softened but slightly firm in center, stirring occasionally. Add spinach; adjust taste with salt, and serve with grated cheese. Serves: 2. Per serving: calories: 144; protein: 4.5 grams; carbohydrate: 24.5 grams; fat: 3.5 grams; cholesterol: 0 milligrams; fiber: 2 grams.

CAULIFLOWER AND AVOCADO SALAD

  1/8 cup water
    1 cup cauliflower, separated into tiny
        flowerettes and boiled
1 1/2 t. olive oil
    1 T. lemon juice
  1/2 t. soy sauce
  1/2 medium avocado, diced
  1/2 yellow bell pepper, chopped
  1/2 cup cherry tomatoes, halved
    1 T. chopped parsley

In a small saucepan, bring water to a boil; add cauliflower and simmer 2-3 minutes until crispy tender. Drain. In a small bowl, whisk together oil, lemon juice, and soy sauce for dressing. Mix in cauliflower, avocado, bell pepper, and tomatoes; coat with dressing. Garnish with parsley. Serves: 2. Per serving: calories: 67.5; protein: 1.5 grams; carbohydrate: 5 grams; fat: 5.5 grams; cholesterol: 0 milligrams; fiber: 2 grams.

PUMPKIN CROQUETTE

  1 T. olive oil
1/8 A medium onion, finely chopped
1/2 pound pumpkin (kabocha),
      chopped
1/2 cup broccoli, chopped small and
      boiled firm
1/4 t. salt
1/2 cup spelt flour
  1 egg, beaten
1/2 cup bread crumbs
    ketchup

Heat 1/4 T. oil in a large skillet over medium heat; saute onion until clear and tender. Set aside to cool. Place pumpkin in a microwavable dish; cover and heat on high for 6 minutes or until soft. Mash pumpkin while still hot. Mix pumpkin, broccoli, and onions in a bowl; season with salt. Shape into 8 to 10 flattened ovals. Lightly coat shaped croquettes with flour, egg, then bread crumbs. Heat remaining oil in skillet over medium heat; brown croquettes on both sides or bake at 350[degrees]F 10-15 minutes each side. Serve with ketchup. Serves: 2. Per serving: calories: 140.5; protein: 4 grams; carbohydrates: 19.5 grams; fat: 5.5 grams; cholesterol: 16 milligrams: fiber: 1.5 grams.

CUCUMBER SALAD

1/2 large cucumber, peeled, seeds
      removed, diced
1/4 t. salt
1/2 cup plain low-fat yogurt
      (soy yogurt)
  1 T. fresh parsley, minced
1/8 t. ground cumin
1/2 t. paprika
    pinch of sugar

Salt cucumbers in a small bowl, let stand for 30 minutes; drain. In a medium bowl, mix together the remaining ingredients. Add cucumbers; cover and chill. Serves: 2. Per serving: calories: 24; protein: 2 grams; carbohydrates: 3 grams; fat: 0.5 gram; cholesterol: 1.5 milligrams; fiber: 0.5 gram.

TRI-COLORED SALAD

  1/2 cup green, shelled, and boiled
        soybeans (edamame--found in
        the frozen or fresh vegetable
        section)
    1 T. mayonnaise (soy mayonnaise)
  1/8 t. turmeric
1 1/2 t. ketchup
    1 t. lemon juice
    1 shallot, diced
  1/4 green bell pepper, diced
  1/4 red bell pepper, diced
  1/4 yellow bell pepper, diced
      salt to taste

Prepare soybeans following instructions on the container. In a medium bowl, whisk together mayonnaise, turmeric, ketchup, and lemon juice. Mix in the remaining ingredients. Adjust seasoning with salt. Serves: 2. Per serving: calories: 53; protein: 3 grams; carbohydrate: 5 grams; fat: 2.5 grams; cholesterol: 0 milligrams; fiber: 1.5 grams.

TOFU SCRAMBLE

    7 ounces firm tofu, diced
1 1/2 t. olive oil
  1/4 cup frozen vegetable mix
  1/4 green onion, chopped
    1 t. sugar (optional)
    1 t. soy sauce
    1 egg, beaten
      salt to taste

Place tofu in a microwavable dish, cover, and microwave on high for 2 minutes. Drain liquid. In a medium saucepan, heat oil over medium-high heat; add tofu, vegetable mix, and green onions; stir lightly. Add sugar and soy sauce. Pour in beaten egg, stir well to scramble mixture. Adjust seasoning with salt. Serves: 2. Per serving: calories: 80; protein: 6 grams; carbohydrate: 4 grams; fat: 4.5 grams; cholesterol: 26.5 milligrams; fiber: 0.5 gram

TOFU AND TOMATO SALAD

  1/2 large tomato, sliced
    7 ounces soft tofu
  1/2 clove garlic, minced
  1/2 green onion, chopped
    1 T. soy sauce
1 1/2 t. lemon juice
1 1/2 t. sesame oil
1 1/2 t. fresh coriander leaves, minced

Place tomatoes on a plate; spoon tofu on top. Mix garlic, green onions, soy sauce, lemon juice, and sesame oil in a small jar for dressing. Garnish tofu and tomatoes with coriander leaves; drizzle with dressing. Serves: 2. Per serving: calories: 55; protein: 4.5 grams; carbohydrate: 2.5 grams; fat: 3.5 grams; cholesterol: 0 milligrams; fiber: 0 2 gram.

LEMONY MUSHROOMS AND ASPARAGUS 

  1/4 cup lemon juice
1 1/2 t. olive oil
  1/2 clove garlic, minced
    1 T. parsley, chopped
  1/4 t. brown sugar (optional)
      salt to taste
  1/2 cup asparagus, blanched and
        chopped
    4 ounces shittake or miatake
        mushrooms, blanched and
        quartered

In a medium howl, whisk together the first five ingredients for marinade. Adjust seasonings with salt. Mix in asparagus and mushrooms and marinate in refrigerator for 1 hour or overnight, tossing mixture occasion ally. Serves: 3. Per serving: calories: 21.5; protein: 1 gram; carbohydrate: 2 grams; fat: 1.5 grams; cholesterol: 0 milligrams; fiber: 0.5 gram.

WHOLE-WHEAT TORTILLA PIZZA

    2 six-inch whole-wheat tortillas
    4 ounces tomato spaghetti sauce
    1 clove garlic, sliced
  1/4 cup mushrooms, sliced
  1/4 yellow pepper, sliced
  1/4 cup spinach leaves, chopped
  1/4 cup shredded low-fat cheese
        (soy cheese)

Place tortillas on aluminum foil or a cookie sheet. Spread tortillas with sauce. Sprinkle remaining ingredients (or any of your favorite pizza toppings). Put in toaster oven or conventional oven at 375[degrees]F until toppings brown and tortillas are crispy. Serves: 2. Per serving: calories: 82; protein: 4 grams; carbohydrate: 12 5 grams; fat: 2 grams; cholesterol: 2.5 milligrams; fiber: 1.5 grams.

RICE SALAD

  1/8 t. turmeric
  1/4 t. salt
    1 T. lemon juice
    1 t. olive oil
  1/2 cup cucumber, seeded and diced
  1/4 red bell pepper, diced
    2 olives, pitted and minced
1 1/2 t. pine nuts
    1 T. fresh parsley, minced
    1 cup cooked brown rice

In a small howl, whisk together turmeric, salt, lemon juice, and oil. Mix in all ingredients except rice. Pour over warm rice, blend well. Chill in refrigerator and serve. Serves: 2. Per serving: calories: 81; protein: 1.5 grams; carbohydrate: 13 grams; fat: 2.5 grams; cholesterol: 0 milligrams; fiber: gram.

EGGPLANT CASSEROLE

    1 T. olive oil
    2 cloves garlic, chopped
  1/4 medium onion, chopped
  1/2 large eggplant, diced
  1/2 yellow bell pepper, diced
  1/2 medium zucchini, diced
  1/2 medium tomato, diced
    8 ounces tomato spaghetti sauce
  1/4 cup grated low-fat cheese
        (soy cheese)
  1/4 cup bread crumbs

Preheat oven to 350[degrees]F. Heat oil in a skillet over medium-high heat; saute all vegetables until eggplant is tender. Add pasta sauce. Transfer mixture into a baking dish. Top with cheese and bread crumbs. Bake for 8 to 10 minutes or until top is golden brown. Serves: 2. Per serving: calories: 120,5; protein: 5.5 grams; carbohydrate: 12.5 grams; fat: 5.5 grams; cholesterol: 0 milligrams; fiber: 1.5 grams.

ALL-IN-ONE DIP

  1/2 cup canned black beans, drained
  1/2 cup canned kernel corn, drained
  1/2 cup medium salsa
  1/4 red bell pepper, diced
  1/4 avocado, diced
  1/2 clove garlic, minced
    1 T. lemon juice
    1 T. fresh cilantro, minced

Mix all ingredients in a bowl. Serve with baked tortilla chips for a great appetizer! Yield: 2 cups, Per 1/3 cup serving: calories: 24; protein: 1 gram; carbohydrate: 4 grams; fat: 0.5 gram; cholesterol: 0 milligrams; fiber: 1 gram.

Dr. Hodgkin serves on the faculty of the Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University. Loma Linda, California. Masako Harada writes from the university, where she is studying to become a registered dietitian.