W ARM U P ! 1) What are some things to consider when planning a meal? 2) What 2 government agencies develop the Dietary Guidelines for Americans every 5 years? 3) What differences in families may arise in regards to meal planning?

M ENU & M EAL P LANNING FOR THE FAMILY Lifetime Nutrition & Wellness

O BJECTIVES Identify quality meal planning elements. Incorporate the current Dietary Guidelines 2010 and MyPlate when planning nutritionally balanced meals. Plan, prepare, and evaluate aesthetically pleasing meals by incorporating the aesthetic guidelines.

M Y P LATE My Plate How To

W HAT ’ S WRONG WITH THIS MEAL ? Breakfast: Corn flakes with sliced banana White toast with butter Milk

W HAT ’ S WRONG WITH THIS MEAL ? Lunch: Chili with white saltine crackers Apple Water

W HAT ’ S WRONG WITH THIS MEAL ? Dinner: Hamburger French Fries Vanilla Shake

9 M EAL PLANNING ELEMENTS

9 M EAL PLANNING ELEMENTS : 1. Dietary Guidelines 2. MyPlate Recommendations 3. Nutritional Balance 4. Color 5. Texture 6. Size and Shape 7. Flavor 8. Temperature 9. Heavy/Light

#1: D IETARY G UIDELINES Eat nutrient dense foods. 2. Balance calories to manage weight. 3. Reduce sodium, fats and added sugars, refined grains and alcohol. 4. Increase vegetables, fruits, whole grains, milk, seafood and use oils in place of solid fats. 5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level. 6. Include physical exercise as part of healthy eating patterns.

#2: M Y P LATE R ECOMMENDATIONS Fruits Group - 2 cups Fruits used in juices, raw, desserts Vegetables Group - 2 ½ cups Vegetables used in salads, casseroles, stews, soups Use a variety Raw or cooked Crisp or soft textures Strong or sweet flavor Brightens a meal with color

#2: M Y P LATE R ECOMMENDATIONS Grain Group - 6 oz. Breakfast Toast, muffins, pancakes or grits Cereal; cooked or ready to eat Lunch and Dinner Macaroni, spaghetti, noodles, rice Breads, rolls, biscuits Protein Group - 5 ½ oz. Usually appear as the main dish Meat found in soups, stews, casseroles or sandwiches. Eggs used in custards and baked goods count as well

#2: M Y P LATE R ECOMMENDATIONS Dairy Group - 3 cups Dairy alternatives (soy, almond, rice, hemp milks). Calcium fortified – most are. Usually served as a beverage. Included in cereals, soups, main dishes, custards, puddings, baked goods. Cubed, shredded, or sliced cheese. Ice cream (in moderation) or yogurt.

#3: N UTRITIONAL B ALANCE Meals should be planned for nutritional balance, appeal, and suitability to various individual and family circumstances.

#4: C OLOR Many colors of food are available. Color combinations can be appealing or make you lose your appetite. Colors that are nearly the same are dull and boring.

#5: T EXTURE What can be seen; it can be felt with the tongue. A variety of textures adds interest (smooth, rough, lumpy, soft, crisp). Mouthfeel: The way food feels when you chew it, such as soft, hard, crisp, or chewy.

#6: S IZE & S HAPE Use various sizes and shapes. Meatballs, peas and olives are different colors but not different shapes.

#7: F LAVOR Variety is important! Each person has 9000 taste buds that can taste sweet, bitter, sour, salty, and umami. Smell is also important to tell small differences. Avoid using foods with similar flavors in one meal. If all the foods have a strong flavor, the combination can be unpleasant.

#8: T EMPERATURE Meals are more interesting if some are hot and some cold foods are used. Hot foods should be served piping hot and cold foods should be crispy chilled and served on separate plates. The temperature outside is a consideration.

#9: H EAVY /L IGHT Rich, very sweet or fatty foods need to balance with lighter foods. When planning a menu start with a main dish, add appetizers, beverages, and a dessert that complements it.

P ARTS OF A MEAL Appetizers Include fruit/vegetable juice, raw fruits/vegetables, soup, sea food, etc. Main dish A main dish can be meat, seafood, poultry, a salad, an omelet, pancakes or a casserole. Accompaniments Vegetables, breads, rolls, sauces, relishes. Salad Tossed vegetable or fruit, jellied Dessert Cakes, cookies, pies, puddings, fruit

D IFFERENCES BETWEEN FAMILIES 1. Family Size 2. Age 3. Activity Level 4. Food Preferences 5. Time 6. Special Diets 7. Food Budget

M EAL M ANAGEMENT 1. Organize kitchen 2. Assemble all ingredients (mise en place) 3. Dovetail 4. Clean up as you go 5. Shopping strategies 6. Preparing larger quantities of food

S UMMARY When planning a meal for your family don’t forget these main points: 1. Include the meal planning elements. 2. Understand the different parts of a meal. 3. Be aware of various needs among the family. 4. Use meal management strategies.

R ESOURCES How to make over your plate: -your-plate-a-makeover Dietary Guidelines ry_guidelines_for_americans/PolicyDoc.pdf