Healthy, Appetizing and Budget Friendly Meal Planning

Objectives: Identify factors the effect your meal planning choices. Identify factors the effect your meal planning choices. Identify healthy and unhealthy options for a meal plan. Identify healthy and unhealthy options for a meal plan. Apply aesthetic guidelines to meal planning. Apply aesthetic guidelines to meal planning.

Review the Dietary Guidelines Dietary Guidelines 2010 Dietary Guidelines 2010 Dietary Guidelines 2010 Dietary Guidelines 2010 My Pyramid Overview My Pyramid Overview My Pyramid Overview My Pyramid Overview

My Pyramid Plan Mrs. London's Pyramid Plan Mrs. London's Pyramid Plan Mrs. London's Pyramid Plan Mrs. London's Pyramid Plan

Aesthetic guidelines for Meal Planning 1. COLOR 2. T ex t ur e 3. Flavor 4. Temperature 5. SiZe and 6. Preparation method 7. Nutritional Variety Shape

The Eat Well Plate

Eight items that you need to look at before planning meals. The circumstances, values, and ways families manage their resources from house to house are very different in terms of meal preparation. The circumstances, values, and ways families manage their resources from house to house are very different in terms of meal preparation. Student Examples Student Examples

1. Family Size: This affects the amount of money needed, the preparation time, and the style of table service preferred. This affects the amount of money needed, the preparation time, and the style of table service preferred. vs. vs.

2. Age Babies, children, teenagers and parents need different foods and don’t eat the same amount. Babies, children, teenagers and parents need different foods and don’t eat the same amount.

3. Activity Level With more exercise, the body requires more energy. With more exercise, the body requires more energy. The often ignored side is that with less exercise, the body requires less energy. The often ignored side is that with less exercise, the body requires less energy.

4. Food Preferences All families don’t like the same kinds of foods because of culture and traditions. All families don’t like the same kinds of foods because of culture and traditions.

5. Time Recipes vary greatly in preparation time required. Recipes vary greatly in preparation time required. Time is a huge factor to consider when meal planning. Time is a huge factor to consider when meal planning.

6. Special Diets Health considerations such as diabetes, high blood pressure, lactose intolerance, ulcer, stroke, and heart problems influence what people eat. Health considerations such as diabetes, high blood pressure, lactose intolerance, ulcer, stroke, and heart problems influence what people eat.

7. Food Budget If money is limited, foods from basic ingredients prepared from scratch may be a better choice than fast food or convenience foods. If money is limited, foods from basic ingredients prepared from scratch may be a better choice than fast food or convenience foods. Many families don’t realize this fact. Applying this could help families out of a trying financial situation by simply adjusting their food budget. Many families don’t realize this fact. Applying this could help families out of a trying financial situation by simply adjusting their food budget.

8. Time Management Organize kitchen Organize kitchen Assemble all ingredients before beginning. Assemble all ingredients before beginning. Mise en place Mise en place Mise en place Mise en place Work on several items at the same time Work on several items at the same time Clean up as you go Clean up as you go Implementing time-saving shopping strategies Implementing time-saving shopping strategies Preparing larger quantities of food at one time and freezing some for later Preparing larger quantities of food at one time and freezing some for later Evaluate the use of convenience foods to save time; may increase expense and lower quality Evaluate the use of convenience foods to save time; may increase expense and lower quality Often the time you can save while cooking may be of greater value than the additional expense Often the time you can save while cooking may be of greater value than the additional expense

Review: Label Literacy Quick Review from the FDA Quick Review from the FDA Quick Review from the FDA Quick Review from the FDA

Budgeting and Shopping Strategies to Meal Management prepare a shopping list - group similar foods together to be efficient prepare a shopping list - group similar foods together to be efficient check cupboards/pantry to avoid duplication check cupboards/pantry to avoid duplication familiarize yourself with the store layout familiarize yourself with the store layout comparison shopping - compare unit prices and cost per serving comparison shopping - compare unit prices and cost per serving avoid damaged goods and frozen packages with ice crystals on outside avoid damaged goods and frozen packages with ice crystals on outside check dates on the package check dates on the package plan meals around store specials plan meals around store specials check ads for loss leaders check ads for loss leaders

Budgeting and Shopping Strategies to Meal Management stick to the list to avoid impulse buying stick to the list to avoid impulse buying shop alone shop alone avoid shopping when hungry or tired avoid shopping when hungry or tired limit shopping trips - the more trips to the store the more money spent limit shopping trips - the more trips to the store the more money spent purchase what you can use and store purchase what you can use and store quantity buying can benefit if the item is used frequently quantity buying can benefit if the item is used frequently take advantage of sales of frequently used items; case lot sales take advantage of sales of frequently used items; case lot sales buy foods in season for best prices buy foods in season for best prices using a calculator while shopping can help keep track of money spent while shopping using a calculator while shopping can help keep track of money spent while shopping

Eating Out More and more meals are eaten outside the home or prepared and brought into the home More and more meals are eaten outside the home or prepared and brought into the home Keep in mind the food pyramid and dietary guideline Keep in mind the food pyramid and dietary guideline Fast food meals often are higher in fat and salt than home-prepared meals Fast food meals often are higher in fat and salt than home-prepared meals Portion sizes may be larger which often encourages overeating Portion sizes may be larger which often encourages overeating Portion Distortion Quiz Portion Distortion Quiz Portion Distortion Quiz Portion Distortion Quiz On a limited budget reducing the amount of food eaten out can save money On a limited budget reducing the amount of food eaten out can save money

Meal Planning for One Meal planning for one person is just as important as planning for a whole family. Meal planning for one person is just as important as planning for a whole family. Without definite plans, single adults often slip into poor eating habits. Without definite plans, single adults often slip into poor eating habits. Challenges: Challenges: Food packaged to serve groups; must do a little prep work to portion out single serving and freeze them. Food packaged to serve groups; must do a little prep work to portion out single serving and freeze them. Recipes created to make several servings can be creatively adjusted to make less. Recipes created to make several servings can be creatively adjusted to make less. Adjust recipe Adjust recipe Adjust recipe Adjust recipe