1. Menu Planning Lindsay Corbin BSc PDt Public Health Nutritionist Adapted for FST10 by S MacInnes

2. Overview Why menu planning is important Factors to consider when planning a menu Planning a healthy, balanced menu Preparing a shopping list

3. Why bother planning your meals? Benefits of Menu Planning: Healthier meals planned around Canada’s* Food Guide More variety Saves time Roommates/family members will know what is planned and can help make decisions about meals Less stressful meal times

4. Menu Planning Saves Money! Lets you plan to use leftovers, which means less food is wasted Reduces impulse trips to the supermarket Lets you plan according to weekly specials You will buy fewer prepared meals

5. Menu Planning Tips A Menu Plan to Suit Your Lifestyle: What influences your eating and cooking patterns? How many people am I cooking for? How often do I eat out? Do I need to include packed lunch items? What is the busiest time of my day? What is my food budget?

6. Why Make a Menu Plan? A Menu Plan to Suit Your Lifestyle: Other factors to consider… What’s in season? Climate Cooking skills What’s on special? Transportation Storage Roommate/family likes and dislikes Stage of life cycle

7. Stage of Life Cycle Children: Meals that are easy to eat and easy to chew. Meals that allow children to feed themselves. Involve children in meal planning. Make it fun and appealing. Seniors: Nutrient-dense Rich in calcium & vitamin D Flavourful & attractive Easy to eat and chew. Source of fibre

8. How to Plan a Menu 1) Plan the main meal for the first day 2) Include 3 to 4 food groups from Canada’s* Food Guide at each meal 3) Then plan the other meals and snacks 4) Keep in mind the strategies and considerations we have discussed 5) Plan a few days, a week, or longer depending on how often you shop

9. Your Menu Plan Balanced Menu Checklist Does your menu plan include the following? 3 to 4 food groups at each meal 2 to 3 food groups at each snack A variety of colours, flavours and textures Lots of vegetables and fruit Lean or trimmed meats, poultry and fish AND/OR Beans, lentils, dried peas or beans Whole grain products Healthy fats Food choices that you enjoy and that fit within your budget and lifestyle

10. Your Personalized Shopping List Make a master shopping list based on the layout of your grocery store Using your menu plan, fill in or circle the ingredients/foods that you need Ask roommates/family members to add items as they are used up or that they might want

11. Your turn! 1. How often does your family shop for groceries? 2. How often does your family eat out? 3. What are the ages and dietary needs of the people in your household? 4. What are the likes and dislikes of each member? 5. Do you need packed lunches? If so, for whom? 6. What is the busiest time of your day and what meals might you need to prepare ahead of time? 7. Using the tips from this slideshow, write a meal plan for the members of your family for one week (7 days).

12. Helpful Tools Dietitians of Canada Website: www.dietitians.ca/eatwell www.dietitians.ca/eatwell Let’s Make a Meal! Virtual Grocery Store The Menu Planner (Dairy Farmers) Food Guide Servings Tracker www.canadasfoodguide.org www.EATracker.ca