Download Time Management and Meal Planning

Time Management and
Meal Planning
Time Management
Organize the kitchen
Assemble the ingredients and
equipment before beginning
Work on several items at the same
time (dove-tailing)
Clean as you go
Time Management cont.
Use time saving shopping strategies
Prepare larger quantities of food and
freeze some for later
Use convenience foods to save time
(may increase expense, and lower
quality)
A Good Meal Includes…
Following the food pyramid
Following the dietary guidelines
Maintaining nutritional balance
Making food look good to eat
(aesthetics)
COLOR
Color:
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.
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
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
SHAPE and SIZE
Size and Shape:
Use various sizes and shapes.
Meatballs, peas and olives are
different colors but not different
shapes.
FLAVOR
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
mild foods for a meal.
TEMPERATURE
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.
PREPARATION METHOD
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
NUTRITIONAL VARIETY
Make sure you’re using a variety of
foods from the different food groups.
Apples provide different nutrients than
oranges.
Using the Pyramid in Planning
Family Meals
Bread-Cereal Group
Breakfast: toast, muffins, pancakes,
grits, cereals
Lunch/Dinner: macaroni, spaghetti,
noodles, rice, breads in a variety of ways
Breads and Cereals are usually
inexpensive and very common
Using the Pyramid in Planning
Family Meals
Vegetables or fruit:
Serve some raw and some cooked,
some with crisp textures and some with
soft
contrast strong flavor with milk, and
sweet with sour for variety in meals.
Brighten meals with color—a slice of red
tomato, a sprig of dark greens, or other
colorful vegetable or fruit.
Using the Pyramid in Planning
Family Meals cont
Both vegetables and fruit are used in
salads and as side dishes
some vegetables in casseroles, stews,
and soups
some fruits raw, as juices, and in desserts,
such as cobblers, pies, or shortcakes.
Many families include their vitamin-C food
as a citrus fruit or juice, as melon or
strawberries (when in season) at breakfast.
Using the Pyramid in Planning
Family Meals cont
Meats and legumes usually appear as the
main dish
or as an ingredient in a main dish—a soup,
stew, salad, casserole, or sandwich.
Small amounts of two or more foods from
the group used during the day can add up
to a serving.
Egg used in custards and baked goods
count, too.
Using the Pyramid in Planning
Family Meals cont
Milk may be served as a beverage at
meals or snacks.
Some may be included on cereals and in
preparation of other foods—soups, main
dishes, custards, puddings, baked goods.
Cubed or sliced cheese (plain, on
crackers, or in sandwiches)
Ice cream or ice milk (at meals or in
between) may replace part of the milk.
Meals should be planned for
nutritional balance, appeal, and
suitability to various individual and
family circumstances.
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.
Does anyone have 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.
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.
Does anyone have 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.
Seven main differences between
families:
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.
Seven main differences between
families:
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.
Label Literacy
Required on labels:
Identifying statement or name
Net weight or net contents
Artificial coloring
Flavoring and preservatives
Name and address of manufacturer,
packer or distributor
Special info that affects people with
health problems
Label Literacy cont.
Ingredients list - listed from the largest
amount to the smallest amount
Percent of daily value – label based
on 2000 calorie diet, indicates the
percent of nutrients the product
contains
Total sodium intake per day – not
more than 2400 mg per day
Label Literacy cont.
Nutritional facts required – must
include facts if any nutritional
information or claims are made: i.e.
provides 9 essential vitamins and
minerals.
Label must conform to the
following:
servings or portion size and servings or
portions per container
must be consistent with federal standards
calories from fat per serving
percent of daily value of fat, cholesterol,
sodium, total carbohydrates (including
dietary fibers and sugars) and Protein
percent of vitamin A, C, calcium and iron
Label Literacy cont.
Some labels may tell the approximate
number of calories in a gram of
carbohydrate, protein and fat
Purpose of UPC (universal product
code) on label - accurate inventory,
speed the check-out process, save
time updating prices
Asterisk*
read the small print for any
information with an asterisk
such information may give exception
to what is stated in larger print
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
Juice
must be 100% juice
products using the terms fruit drink or
fruit beverage may contain less than
10% fruit juice
Dates on Labels
sell date
indicates the last day the product
should remain on the store shelf
allows a reasonable amount of time for
home storage/use after that date
may also say “sell by (date) or best if
purchased by _(date)_”
examples - dairy products, cold cuts
Dates on Labels cont.
use by date
recommended date to use the product
by
product may still be safe to eat after the
date has passed
quality will start to go down
examples - breads, cereals, dressings
Dates on Labels cont.
open dating
gives consumer an idea of how long a
product can remain wholesome and safe
a package date doesn’t guarantee
quality; that depends upon how the
product was handled
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
Guidelines cont:
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
Guidelines cont:
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 encourage buying
end aisle 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
Advertising strategies cont:
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
Advertising strategies cont:
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
Unit pricing/cost per serving cont:
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
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
Convenience Foods cont:
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
Eating Out
more and more meals are eaten outside the home
or prepared and brought into the home
greater variety of types of foods available;
keep in mind the food pyramid and dietary
guideline
fast food meals often are higher in fat and salt
than home-prepared meals
portion sizes may be larger which often
encourages overeating
on a limited budget reducing the amount of food
eaten out can save money
Time Management and
Meal Planning