Meal Planning for the Family

What’s Wrong? Breakfast Milk Cornflakes with sliced banana Toast Analyze the following menus according to the MyPlate. Pinpoint probable problems. How can they be improved? All the same color Barely meets the requirements of MyPlate

What’s Wrong? Lunch Chili Crackers Apple Water Lacks the dairy group

What’s Wrong? Dinner Hamburger French fries Vanilla Shake High in fat No vegetables or fruits

Meal Planning Elements

#1 Follow Dietary Guidelines Eat nutrient dense foods. Balance calories to manage weight. Reduce sodium, fats and added sugars, refined grains and alcohol. Eat nutrient dense foods. Balance calories to manage weight. Reduce sodium, fats and added sugars, refined grains and alcohol.

#1 Follow Dietary Guidelines continued 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. 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.

#2 Follow MyPlate Recommendations Fruits Group Vegetables Group Grain Group Protein Group Dairy Group

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 Recommendations Vegetables – 2 ½ cups Fruits – 2 cups

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 Recommendations – 6 oz. everyday

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. Recommendations – 5 ½ oz. everyday

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 Recommendations – 3 cups everyday

#3 Aim for Nutritional Balance Meals should be planned for nutritional balance, appeal, and suitability to various individual and family circumstances.

Would this be appealing? When planning meals there are six things to consider so that food is appealing as well as nutritious. Imagine eating the following dinner: Halibut Mashed potatoes Cauliflower White bread Vanilla ice cream Would this be appealing? Why or why not? (The foods are all the same color).

#4 Add Color for Appeal Some of the most beautiful objects in nature are foods. Many colors of food are available. Color combinations can be appealing or 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.

#5 Add Texture for Appeal What can be seen; it can be felt with the tongue. A variety of textures adds interest (smooth, rough, lumpy, soft, crisp). The way food feels when you chew it, such as soft, hard, crisp, or chewy. Soups, milk, pudding/Chili, stew, casseroles/tacos, chips, crackers

#6 Use a Variety of Size and Shape for Appeal Use various sizes and shapes. Meatballs, peas and olives are different colors but not different shapes.

#7 Use a Variety of Flavor Variety is important! Each person has 9000 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.

#8 Use a Variety of 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.

#9 Vary 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.

Parts of a Meal Appetizers Main Dish Accompaniments Salad Dessert 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

Differences Between Families Family Size Age Activity Level Food Preferences Time Special Diets Food Budget The circumstances, values, and ways families manage their resources from house to house are very different in terms of meal preparation. Have the students 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. Family Size - This affects the amount of money needed, the preparation time, and the style of table service preferred. Age - Babies, children, teenagers and parents need different foods and don’t eat the same amount. Activity Level - With more exercise, the body requires more energy. Food Preferences - All families don’t like the same kinds of foods because of culture and traditions. Time - Recipes vary greatly in preparation time required. When there is little time, fix foods requiring little time. 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? Food Budget - If money is 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.

Meal Management Resource Skills

Time Management Organize kitchen Assemble all ingredients Dovetail Clean up as you go Shopping strategies Preparing larger quantities of food Organize kitchen Assemble all ingredients before beginning Work on several items at the same time (dovetail) Clean up as you go Implementing time-saving shopping strategies Preparing larger quantities of food at one time and freezing some for later

Cost of Convenient Foods May increase expense and lower quality Time saved may be of greater value 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

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.

Summary When planning a meal for your family don’t forget these main points: 1. Include the meal planning elements. 2. Understand the different parts of a meal. 3. Be aware of various needs among the family. 4. Use your meal management resources.