So, what’s a healthy meal? Writing Healthy Menus The Hows and Whys

By Celia López Martin MS, RD Consultant Dietitian Nevada Division of Aging Services

Key points in menu planning Key points in menu planning 1. Know your clients! know what they like and what they needknow what they like and what they need Don’t assume you know, do a surveyDon’t assume you know, do a survey Watch for plate waste, ask whyWatch for plate waste, ask why

Key points… 2. Consider your resources! Can you get all the needed ingredients?Can you get all the needed ingredients? Does the chef have the necessary skills?Does the chef have the necessary skills? Can you prepare the items with the existing equipment?Can you prepare the items with the existing equipment?

Key points… 3. Consider your budget Buy seasonal foods in seasonBuy seasonal foods in season Buy in large quantitiesBuy in large quantities Don’t select menu items you cannot affordDon’t select menu items you cannot afford

Key points…. 4. Plan for variety Vary foods to allow for adequate nutrition Vary foods to allow for adequate nutrition J Avoid serving the same form of food on consecutive days For example: Spaghetti with Meat Sauce on Monday and Sloppy Joe on Tuesday

Key points… 5. Plan for eye appeal J Use at least one or two colorful foods and use them with foods that have little color J Use a variety of shapes J Try to visualize the appearance of the food on the plate

Key points… YesNO Roast BeefRoast Beef Mashed PotatoesMashed Potatoes Mixed VegetablesCauliflower Carrot Raisin SlawSliced Cucumbers Sliced PineappleTapioca Pudding MilkMilk

Key points… 6. Vary the method of preparation and the form of the food For example: Serve vegetables raw and cooked, steamed or stir fried Serve vegetables raw and cooked, steamed or stir fried Serve canned, frozen and fresh fruits and vegetables

Key points… 7. Plan for contrast in texture and flavor J Offer crisp foods with soft foods J Use strong and mild flavored foods together

Key points… YesNO Roast BeefRoast Turkey Mashed PotatoesMashed Potatoes Mixed VegetablesCreamed White Corn Carrot Raisin SlawSliced Cucumbers Sliced PineappleTapioca Pudding MilkMilk

Key points… 7. Consult the nutritional guidelines CaloriesProtein Fat Saturated FatFiber Cholesterol Vitamins: A, C, D, E, B complex Minerals: Calcium, Copper, Iron, Magnesium Zinc, Potassium, Sodium

Steps in writing a healthy menu 1. Determine a time period Will it be a weekly menu?Will it be a weekly menu? Will it be a cycle menu?Will it be a cycle menu? If cycle, how long?If cycle, how long?

Steps in writing Select meat and other entrées first Mon Tues Wed Thur Friday Chicken Fish Beef Egg Turkey Cheese Pork Vegt Fish Chicken

Steps in writing Plan soups and sandwiches at the same time as entrées if they are going to be the main dish Use cream and broth type soupsUse cream and broth type soups Vary the breads used in sandwichesVary the breads used in sandwiches

Steps in writing Select vegetables and side dishes that are compatible with the entrées

Steps in writing Select a salad that complements or is a contrast in texture to the other menu items Include: green, mixed vegetable, fruit, molded, slaws

Steps in writing… 6. Select a variety of whole grain breads For example: cracked wheat 7 grain 7 grain corn muffins corn muffins bran rolls bran rolls oatmeal muffins oatmeal muffins

Steps in writing… 7. Plan light desserts with hearty meals, use mainly fruit based desserts or fat free yogurt

Steps in writing… 8. Although a choice of beverages is usually provided, unless your entrée offers cheese or yogurt, low fat milk is the best choice to help you meet the DRI for: calcium, riboflavin, protein, vitamins A& D

Steps in writing… 9. After planning the menu, check carefully to see if it has met the established criteria. 10. Evaluate the menu again after the meals have been served. 11. Make notations of difficulties encountered. 12. Make changes before serving it again.

So, what is a healthy meal? One that provides: J About 700 calories, not more than 30% of the total calories from fat, 10% from saturated fat J Less that 300 mg of cholesterol J Less than 800 mg of sodium J At least 10 gm of fiber J About 1200 mg of potassium J About 400 mg of calcium J About 34 gm of protein J About 3 mg of iron J And 1/3 of the DRI for vitamin A, C, D, B vitamins, copper, zinc, magnesium

Shall I become a magician?

Or, better yet … Use the menus and recipes provided by the Division of Aging Services J The menus have been analyzed to make sure they meet 1/3 of the DRI J Recipes to go with the menu are provided J A breakdown of the nutrients that each menu provides is also available

More details about the menus Most recipes are similar to those used in the past Recipes have been modified to provide less sodium and fat More fruits and vegetables are included Breads included are higher in fiber

More details about the menus Milk included is 1% High sodium items such as ham, bacon, pickles, olives, are kept to a minimum Must use the menus as they are in order to meet the DRIs LS=low sodiumLF= low fatFF=fat free

More details… Recipes need to be tested, evaluated and adjusted As you use them, if you make adjustments, please inform me and I will let you know if the change can be worked in and still meet the guidelines

Questions are welcome Questions are welcome