Meal Planning for the Family

Why is meal planning important? Many family members balance many roles eg: parents, students, employees, children, volunteers It is a challenge for families to meet good nutritional standards. The busier & unprepared a family is the more tendencies the family may have to develop poor eating habits.

Why is meal planning important? When planning meals for the family or guests consider the following: Allergies or Intolerances Likes and dislikes Ages of those eating (toddlers? teenagers?) Dietary restrictions of those eating Your Resources: How much Time and Skills do you have for preparation Food availability Financial restrictions Your preparation skills and equipment Incorporate a balance of nutrients Modify meals and recipes for health concerns and conditions

7 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. Question: Give an example of a time they ate at someone else’s home and how the food, as well as the circumstances under which it was eaten, was very different from what they normally experience.

1. Family Size: This could affect the amount of money required, 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 or physical labour, the body requires more energy.

4. Food Preferences: All families don’t like the same kinds of foods because of culture and traditions. Sometimes family members don’t agree on certain food choices. Also, meals must be appealing to the senses in order to be appetizing.

MEAL APPEAL - involves all senses: taste, smell, sight, and touch COLOR – Plan meals that include a variety of colors. Colorful fruits and vegetables are appealing. TEXTURE – The way food feels when you chew it. eg. soft, hard, crisp, chewy, etc.. You should vary the textures of foods on the plate. TEMPERATURE – serve hot foods HOT and cold foods COLD! SIZE & SHAPE – Food is most appealing when the shapes and sizes vary. eg. Carrots can be cut in many different ways (diced, rounds, julienne). Use a shape and size that compliments the other items on the plate. FLAVOUR – serve both strong-flavoured and mild foods for a meal. Make sure you meal is seasoned properly.

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5. Time Management Organize kitchen Recipes vary greatly in preparation time required. When there is little time, fix foods requiring little time or use methods that allow you to plan or prepare ahead. Organize kitchen Assemble all ingredients before beginning Work on several items at the same time Clean up as you go Implementing time-saving shopping strategies 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 At times the time saved may be of greater value than the additional expense

Time-Saving Techniques Cut large meat portions into smaller ones to reduce cooking time. Prepare one dish meals or use a slow cooker. C. Include family members in planning and preparation. D. Cook in advance and freeze.

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

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.

Budgeting and Shopping Strategies to Meal Management 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 quantity buying can benefit if the item is used frequently avoid damaged goods check expiry dates on the package plan meals around store specials check ads for sales

Budgeting and Shopping Strategies to Meal Management stick to the list to avoid impulse buying shop alone 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 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