1. Meal Planning for the Family

2. Know the Dietary Guidelines Aim for Fitness… –Aim for a healthy weight –Be physically active each day.

3. Build a Healthy Base… –Let the Pyramid guide your food choices. –Choose a variety of grains daily, especially whole grains. –Choose a variety of fruits and vegetables daily. –Keep food safe to eat.

4. Choose Sensibly… –Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. –Choose beverages and foods to moderate your intake of sugars. –Choose and prepare foods with less salt. –If you drink alcoholic beverages, do so in moderation.

5. Follow Food Guide Pyramid Recommendations Grains -3 ounce equivalents Fruits-1 cup Vegetables-1 cup Meat & Beans -2 cups Milk-2 ounce equivalents Physical activityAt least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time. Fats, oils & sweets-use sparingly

6. Meals should be planned for nutritional balance, appeal, and suitability to various individual and family circumstances.

7. When planning meals there are six things to consider to that food is appealing as well as nutritious. Imagine eating the following for dinner: mashed potatoes, cauliflower, white bread, halibut, vanilla ice cream. Would this be appealing? Why or why not? Answer: The foods are all the same color.

8. Elements that make food appealing: Color: Some of the most beautiful objects in nature are foods. Many colors of food are available. Color combinations can be appealing of make you lose your appetite. Colors that are nearly the same are dull and boring. When planning meals, we need to be like artists painting a picture and use the elements and principles of line and design.

9. Example of a dinner served to special guests: fresh broccoli, raisin, peanut salad (green) cran-raspberry drink (red) chicken cordon blue (yellow) rolls with blackberry jam (dark purple)

10. Texture: What can be seen; it can be felt with the tongue. A variety of textures adds interest; i.e., smooth, rough, lumpy, soft, crisp. The way food feels when you chew it, such as soft, hard, crisp, or chewy. Some foods that have similar textures: soup, milk, pudding chili, stew, some casseroles, baked beans tacos, chips, crackers

11. Size and Shape: Use various sizes and shapes. Meatballs, peas and olives are different colors but not different shapes.

12. Flavor: Variety is important! Each person has 9,000 tastebuds that can taste sweet, bitter, sour, and salt. 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. Instead, serve both strong-flavored and milk foods for a meal.

13. Temperature: 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.

14. Heavy/Light: 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.

15. Time Management 1)Organize kitchen 2)Assemble all ingredients before beginning 3)Work on several items at the same time (dovetail) 4)Clean up as you go 5)Implementing time-saving shopping strategies 6)Preparing larger quantities of food at one time and freezing some for later 7)Evaluate the use of convenience foods to save time; may increase expense and lower quality 8)At times the time saved may be of greater value than the additional expense

16. Label Definitions/Terms low in-the food could be eaten frequently without exceeding recommended amounts i.e. fat, saturated fat, cholesterol, sodium or calories low in fat-means that one serving has no more than 3 grams of fat reduced, less, or fewer-the food must have at least 25% less of something (fat, calories, sodium) than a comparison food the term reduced-is used when the food has been nutritionally altered

17. good source of-one serving of the food contains 10 -19% of the daily food value for a particular nutrient organic and natural-have not been defined by law high source of fiber- at least 20% from fiber juice- must be 100% juice products using the terms fruit drink or fruit beverage may contain less than 10% fruit juice

18. Parts 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

19. Seven main differences between families: The circumstances, values, and ways families manage their resources from house to house are very different in terms of meal preparation. Give an example of a time you ate at someone else’s home and how the food, as well as the circumstances under which it was easier, was very different from what you normally experience.

20. 1.Family Size: This affects the amount of money needed, the preparation time, and the style of table service preferred. 2.Age: 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.

21. 4. Food Preferences: All families don’t like the same kinds of foods because of culture and traditions. 5. Time: Recipes vary greatly in preparation time required. When there is little time, fix foods requiring little time.

22. 6.Special Diets: Health considerations such as diabetes, high blood pressure, lactose intolerance, ulcer, stroke, and heart problems influence what people eat. What are some examples of foods some people must limit and why?

23. 7.Food Budget: If money if limited, foods from basic ingredients prepared from scratch may be a better choice than fast- food or convenience foods. Some families don’t realize this and the fact that they could help themselves out of a trying financial situation with their food budget.

24. Shopping Tips Fruits and vegetables in season are generally at their lowest price. Plan menu around grocery ads. Make a weekly menu plan. Make a list and use it.

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

26. avoid shopping when hungry or tired limit shopping trips - the more trips to the store, the more money spent purchase what you can use and store quantity buying can benefit if the item is used frequently take advantage of sales of frequently used items; case lot sales buy foods in season for best prices using a calculator while shopping can help keep track of money spent while shopping

27. Advertising strategies impulse buying most popular and profitable items are at eye level to courage buying end isle displays multiple pricing encourages buying more - (3/1.00) specials - buy one get one free celebrity endorsement - often don’t tell you they actually use the product create brand recognition - shop for a brand instead of a product (Kleenex vs, facial tissue) advertisements appeal to basic needs - security, self-esteem, acceptance positive images - associate the image with the product if the claim is too good to be true, it probably is manufacture and store coupons in store samples; free mailed samples loss leaders - get you in the store to purchase the bargain and often end up buying extra items

28. Unit pricing/cost per serving price per unit - ounce, quart, pound or other unit to show the best value unit price = total price divided by the number of units unit pricing is often figured and listed on the store shelf unit pricing is a way to compare brands and also different sizepackages/containers of the same brand largest package isn’t always the least expensive per unit

29. larger package even if it is cheaper per unit not always best buy if the product isn’t going to be used before the expiration date or spoilage cost per serving = total price divided by the number of servings cost per servings is often used to compare two different types of foods example - chicken breast with bone and skin vs. boneless skinless chicken breast

30. Coupons coupons usually offered on national brands; check cost of other brands to compare use coupons when the final cost is less than other comparable brands/products coupons are often used to get consumer to try new products consumer often purchase items they don’t use/need because of the coupon incentive rebate couponsoften require original receipt and proof of purchase hard to sometimes track; additional time and postage incentive

31. Name/National Brands vs. Store Brands store brands are foods without name/national brand names store brands usually less expensive and often same quality; often manufactured by a national company check unit pricing of brands to compare buy for intended use - store brands that have lower quality and appearance; may work for food products where appearance isn’t a major factor

32. Spending Record food dollars may be evaluated by keeping a spending record is helpful when determining how to reduce amount of money spent on food includes money spent on food prepared in the home as well as food prepared outside the home

33. Convenience Foods convenience foods are food products sold prepared or semi-prepared convenience foods come in many forms generally the more the food is processed/prepared the higher the cost save time but consumer will pay for the service of the preparation when taking into account the cost of time, some convenience foods are worth the added cost

34. on a limited budget reducing the amount/type of convenience foods can save money most contain food additives generally convenience foods are higher in fat and sodium content cost of packaging is also added into the total cost of the convenience food