Meal Planning for the Family

Nutritionally Balanced Meals

Dietary Guidelines Incorporate the current dietary guidelines when planning nutritionally balanced meals. Let’s review those dietary guidelines…

Dietary Guidelines Eat _________ dense foods. Balance ________ to manage _________. Reduce _______, fats and added sugars, _______ grains and alcohol. Eat nutrient dense foods. Balance calories to manage weight. Reduce sodium, fats and added sugars, refined grains and alcohol.

Dietary Guidelines 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. Increase vegetables, fruits, whole grains, milk, seafood and use oils in place of solid fats. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level. Include physical exercise as part of healthy eating patterns.

MyPlate Incorporate the MyPlate guidelines when planning nutritionally balanced meals. Let’s review MyPlate guidelines…

Fruit and Vegetable Group What are the recommendations? Use a variety Raw or cooked Crisp or soft textures Strong or sweet flavor Brightens a meal with color Vegetables used in salads, casseroles, stews, soups Fruits used in juices, raw, desserts

Grain Group What are the recommendations? Breakfast Toast, muffins, pancakes or grits Cereal; cooked or ready to eat Lunch and Dinner Macaroni, spaghetti, noodles, rice Breads, rolls, biscuits

Proteins Group What are the recommendations? Usually appear as the main dish Meat found in soups, stews, casseroles or sandwiches. Eggs used in custards and baked goods count as well.

Dairy Group What are the recommendations? Served as a beverage Included in cereals, soups, main dishes, custards, puddings, baked goods. Cubed or sliced cheese Ice cream or yogurt

Meal Planning Elements

Would this be appealing?

Meal Planning Elements 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 Fruits Vegetables Garnishes Add color to brighten the meal

Texture Aim for a variety of textures in a meal Think of ways to add crunch

Flavor Avoid using foods with similar flavors in the same meal.

Temperature Keep hot foods hot and cold foods cold Use preheated or chilled plates Serve foods appropriate for the weather

Size and Shape Use a variety of sizes and shapes to add interest.

Food Presentation (Plating) Avoid placing food on the rim Avoid overfilling the plate – allow for white space Avoid the use of non edibles on the plate Odd numbers are more pleasing than even numbers.

Food Presentation (Plating)

Factors that Influence Cost/Budget

Influences on Budget Number of family members Age of family members Time and skills available for food preparation How often families eat out The amount of food wasted The family income

Influences on Budget Set a goal to plan daily menus for a week at a time. It will save time in the long run. Have family members help in the planning.

Influences on Budget Plan menus based on what’s on sale at the local grocery store. Fruits and vegetables that are “in season” usually are less expensive and have better quality.

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. It should be organized according to time so that all foods are ready to eat at the same time.

Work Plan Tips Organize the kitchen Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach

Work Plan Tips Clear the clutter Before beginning to cook, clear off the counters. This allows more room for prep space.

Work Plan Tips Chop extra When chopping up veggies for a meal, chop more than needed. Take the extra, place in a reusable container and freeze for later use.

Work Plan Tips Have everything in place Gather all ingredients needed for the meal Vegetables chopped, spices measured, and meats thawed. It will be easier to spot missing items and avoid skipping steps.

Work Plan Tips Clean as you go Fill up the sink with soapy water and wash the dishes while cooking. It’ll make clean up go much smoother.

Work Plan Tips Save some for later Freeze leftover soups, sauces, or gravies in small reusable containers.

Summary There are many things to consider when planning a meal. Make the meal nutritious Implement all of the meal planning elements. Consider the factors that influence the cost of a meal. Develop a work plan for each meal.