www.healthinfo.org.nz
Older people shopping and cooking for one
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.

Shop at the right time. Avoid busy
shopping times. Shop when you
know the supermarket is going to
be quieter. Sunday afternoons,
Mondays and early mornings are
often less busy.

Don't shop when you are 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 don't always have the cheapest unit price. Even if bigger sizes are
cheaper, the saving won't 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 won’t 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.
HealthInfo reference: 33628
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Issued: 13 October 2015
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Page 1 of 3
Older people shopping and cooking for one
www.healthinfo.org.nz
Handy kitchen supplies
Having a good store of non-perishable foods and some frozen foods is a big help, especially if
you can't get out to the shops because of bad weather or if you are 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 is 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, pasta and sago.
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, tomato, 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
have opened powdered milk store it in an airtight container in the fridge. Fresh milk
freezes well.
Fruit juice
Choose fruit juice or vitamin C-enriched fruit drink rather than cordial.
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
High-energy drinks like Complan or Vitaplan can be useful when you don't feel like
drinks
cooking or eating. See Oral nutrition supplements.
Cooking for one

To save you 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.
HealthInfo reference: 33628
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Issued: 13 October 2015
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Page 2 of 3
Older people shopping and cooking for one
www.healthinfo.org.nz

If you find cooking for yourself a chore ask your GP or practice nurse about Senior Chef. This
is a free eight-week cooking class for people aged 65 and over. It helps them improve their
cooking skills, confidence and motivation around cooking for one or two people.

Visit the Senior Chef website for easy recipes for one or two serves. The recipes are also
available in the Cooking for Older People cookbook. You can get this from the library or you
can buy it for a small cost from Community and Public Health.

If you don’t feel like cooking, try a no-cook meal such as a sandwich and a milky drink, or
cold meat and salad. For more ideas see Quick easy meals for older people.

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, 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
 frozen, fresh or pre-cut vegetables, or salads
 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.
Compiled by HealthInfo clinical advisers. Endorsed by Healthy Eating, Healthy Ageing Project, Older
Person's Health Specialist Service, Canterbury District Health Board. Updated October 2015.
33628
HealthInfo reference: 33628

Issued: 13 October 2015
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Page 3 of 3