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Meal Planning for the
Family
Know the Dietary
Guidelines
• Aim for Fitness…
–Aim for a healthy weight
–Be physically active each day.
• 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.
• 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.
Follow Food Guide Pyramid
Recommendations
• Grains
-3 ounce equivalents
• Fruits
-1 cup
• Vegetables
-1 cup
• Meat & Beans
-2 cups
• Milk
-2 ounce equivalents
• Physical activity
At least 30 minutes of moderate
to vigorous activity a day, 10
minutes or more at a time.
• Fats, oils & sweets
-use sparingly
• Meals should be planned for
nutritional balance, appeal, and
suitability to various individual
and family circumstances.
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.
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.
• 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)
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
Size and Shape:
Use various sizes and shapes. Meatballs,
peas and olives are different colors but not
different shapes.
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.
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.
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.
Time Management
1)
2)
3)
4)
5)
6)
7)
8)
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
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
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
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
juicemust be 100% juice
products using the terms fruit drink or fruit beverage may
contain less than 10% fruit juice
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
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.
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.
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.
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?
7. Food Budget: If money if limited, foods
from basic ingredients prepared from
scratch may be a better choice than fastfood 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.
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.
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
• 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
• 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
• 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 size packages/containers of the same
brand
largest package isn’t always the least expensive per
unit
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
• 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 coupons often require original receipt and proof of
purchase hard to sometimes track; additional time and postage
incentive
• 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
• 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
• 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
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