1. Meal Planning for the Family

2. Nutritionally Balanced Meals

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

4. 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.

5. 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.

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

7. 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

8. 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

9. 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.

10. 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

11. Meal Planning Elements

12. Would this be appealing?

13. Meal Planning Elements
When planning meals there are six things to consider so that food is appealing as well as nutritious.

14. Color Select food in a variety of color Fruits Vegetables Garnishes
Add color to brighten the meal

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

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

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

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

19. 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.

20. Food Presentation (Plating)

21. Factors that Influence Cost/Budget

22. 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

23. 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.

24. 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.

25. Create a Work Plan

26. 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.

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

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

29. 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.

30. 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.

31. 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.

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

33. 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.