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Eating Alone: The Greatest Danger Zone

Eating Alone: The Greatest Danger Zone

What is your greatest danger zone when it comes to mealtime? Is it eating alone? It can be all too easy to plunk down in front of the TV with a sandwich and a bag of potato chips. A half hour later, the sandwich, the chips, and your self-esteem have all been consumed.

It’s simply too easy to not think about what you are eating when you eat alone. So make a special effort to put systems in place to keep you from falling into the “home alone” trap.

Of course, if you live alone, you have a lot of opportunities to eat badly, so the tips and techniques below apply even more to you.

Here are some ideas for making meals for one healthy:

  • If you don’t bring it home, you can’t eat it. The place to stop the impulse eating of snack cakes and other nutrient-poor foods is at the grocery store, not as you are heading for the cupboard.
  • Buy healthy foods and break them down into single servings. For example, buy a tuna steak, divide it into two-ounce servings in sandwich bags, and put the bags in the freezer. That makes it easy to add fish to a meal for one. You can do the same thing with vegetable medleys, etc.
  • Soups, stews, and Crockpot dishes make excellent multiday meals.
  • Fresh beans, lentils, and green vegetables can easily be separated into single servings.
  • There is nothing wrong with having a sandwich, as long as you stick to truly nutrition selections and avoid mayo, etc.
  • Single meals are a great time to practice food-combination techniques and to implement eating several small meals instead of one large one. Avoid the temptation to turn two servings of food into one big stomachache.
  • Don’t eat in front of the TV.
  • Eat outside, if possible.
  • Combine the meal with a leisurely walk. Get the best out of both worlds!

Meals for one can be healthy, delicious, and keep you moving toward you goal. Make an effort to set several near-term goals and discover how eating alone can become more enjoyable.

Authored by Dr. Gregory Jantz, founder of The Center • A Place of HOPE  and author of 30 books. Pioneering whole-person care nearly 30 years ago, Dr. Jantz has dedicated his life’s work to creating possibilities for others, and helping people change their lives for good. The Center • A Place of HOPE, located on the Puget Sound in Edmonds, Washington, creates individualized programs to treat behavioral and mental health issues, including eating disorders, addiction, depression, anxiety and others.

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