Meal Planning for the Family Nutritionally Balanced Meals
Meal Planning for the Family
Nutritionally Balanced Meals
Dietary Guidelines Incorporate the current dietary guidelines when planning nutritionally balanced meals. n Let’s review those dietary guidelines… n
Dietary Guidelines 1. 2. 3. Eat _____ dense foods. Balance ____ to manage _____. Reduce _______, fats and added sugars, _______ grains and alcohol.
Dietary Guidelines 4. 5. 6. Increase vegetables, _____, whole grains, milk, _____ and use oils in place of solid fats. Build healthy _______ patterns that meet _____ needs over time at an appropriate ______ level. Include ________as part of healthy eating patterns.
My. Plate Incorporate the My. Plate guidelines when planning nutritionally balanced meals. n Let’s review My. Plate guidelines… n
Fruit and Vegetable Group What are the recommendations? n Use a variety n Raw or cooked n Crisp or soft textures n Strong or sweet flavor n Brightens a meal with color n Vegetables used in salads, casseroles, stews, soups n Fruits used in juices, raw, desserts n
Grain Group What are the recommendations? n Breakfast n Toast, muffins, pancakes or grits n Cereal; cooked or ready to eat n Lunch and Dinner n Macaroni, spaghetti, noodles, rice n Breads, rolls, biscuits n
Proteins Group What are the recommendations? n Usually appear as the main dish n Meat found in soups, stews, casseroles or sandwiches. n Eggs used in custards and baked goods count as well. n
Dairy Group What are the recommendations? n Served as a beverage n Included in cereals, soups, main dishes, custards, puddings, baked goods. n Cubed or sliced cheese n Ice cream or yogurt n
Meal Planning Elements
Would this be appealing?
Meal Planning Elements n When planning meals there are six things to consider so that food is appealing as well as nutritious.
Color Select food in a variety of color n Fruits n Vegetables n Garnishes n Add color to brighten the meal n
Texture Aim for a variety of textures in a meal n Think of ways to add crunch n
Flavor n Avoid using foods with similar flavors in the same meal.
Temperature Keep hot foods hot and cold foods cold n Use preheated or chilled plates n Serve foods appropriate for the weather n
Size and Shape n Use a variety of sizes and shapes to add interest.
Food Presentation (Plating) Avoid placing food on the rim n Avoid overfilling the plate – allow for white space n Avoid the use of non edibles on the plate n Odd numbers are more pleasing than even numbers. n
Food Presentation (Plating)
Factors that Influence Cost/Budget
Influences on Budget Number of family members n Age of family members n Time and skills available for food preparation n How often families eat out n The amount of food wasted n The family income n
Influences on Budget n Set a goal to plan daily menus for a week at a time. n It will save time in the long run. n Have family members help in the planning.
Influences on Budget Plan menus based on what’s on sale at the local grocery store. n Fruits and vegetables that are “in season” usually are less expensive and have better quality. n
Create a Work Plan
What is a Work Plan? List of all the tasks that need to be done in order to prepare a meal. n It should be organized according to time so that all foods are ready to eat at the same time. n
Work Plan Tips n Organize the kitchen n Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach
Work Plan Tips n Clear the clutter n Before beginning to cook, clear off the counters. n This allows more room for prep space.
Work Plan Tips n Chop extra n When chopping up veggies for a meal, chop more than needed. n Take the extra, place in a reusable container and freeze for later use.
Work Plan Tips n Have everything in place n Gather all ingredients needed for the meal n Vegetables chopped, spices measured, and meats thawed. n It will be easier to spot missing items and avoid skipping steps.
Work Plan Tips n Clean as you go n Fill up the sink with soapy water and wash the dishes while cooking. n It’ll make clean up go much smoother.
Work Plan Tips n Save some for later n Freeze leftover soups, sauces, or gravies in small reusable containers.
Summary There are many things to consider when planning a meal. n Make the meal nutritious n Implement all of the meal planning elements. n Consider the factors that influence the cost of a meal. n Develop a work plan for each meal. n
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