Fourteen years ago, my husband died. We both enjoyed keeping healthy, sharing a good meal, and having a glass of wine together each evening. When I found myself cooking for one, I made a quiet commitment: to keep eating well — even while living and dining alone.
That may sound like a luxury to some, yet for others, it’s not easy to sit at a table by ourselves, eating in silence. Many people drift toward sitting in front of the TV or skipping meals altogether. Over time, I’ve had many conversations with other single women, and I’ve found we all approach food differently.
Some don’t enjoy cooking anymore and often reach for a sandwich, cheese and crackers, or a quick snack. Others buy pre-prepared meals or takeaways for convenience. And then there are those who still enjoy cooking, who might prepare two meals and pop one in the freezer for another day.
The Concern
The question that often comes up is: Are women living alone getting enough nutrition?
When cooking for one, it’s easy to slip into habits that fill the stomach but don’t truly nourish the body. Our nutrient needs don’t lessen just because we’re living alone. In fact, as we age, and especially as women, our bodies require more attention to quality nutrition to support bone health, heart health, and energy.
Nourishing Yourself Matters
Eating well is an act of self-respect. It says, I matter too. Even if no one else is sitting at the table, we still deserve a colourful plate, a balanced meal, and the nourishment our bodies need.
Here are a few simple ideas that help keep nutrition on track when cooking for one:
Plan simple, fresh meals. A few core ingredients, like vegetables, legumes, eggs, fish, or chicken, can be turned into multiple easy dishes.
Cook once, eat twice. When you do cook, make enough for another meal and freeze it. It saves energy and reduces waste.
Add good fats. Olive oil, avocado, and fish, like salmon provide essential omega-3s for heart and brain health.
Boost your nutrients. Quality supplements such as CellSentials® and BiOmega® can help fill nutritional gaps and support vitality.
Make it enjoyable. Set the table, light a candle, play soft music — make the meal an experience that nourishes body and spirit.
Staying Connected
Food has always been a way of connecting with others and with ourselves. Sharing a meal with a friend, joining a community group, or even cooking virtually with family can bring joy back to the table.
When we nurture ourselves through food, we honour our bodies, our memories, and our wellbeing. Living alone doesn’t mean living without care, it’s an opportunity to deepen our relationship with ourselves and create a rhythm of nourishment that truly supports our health.
