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Meal Planning
for the Family
What’s Wrong?
 Breakfast
 Milk
 Cornflakes
 Toast
with sliced banana
What’s Wrong?
 Lunch
 Chili
 Crackers
 Apple
 Water
What’s Wrong?
 Dinner
 Hamburger
 French
fries
 Vanilla Shake
Meal Planning
Elements
#1 Follow Dietary
Guidelines
1.
2.
3.
Eat nutrient dense foods.
Balance calories to manage
weight.
Reduce sodium, fats and added
sugars, refined grains and
alcohol.
#1 Follow Dietary
Guidelines continued
4.
5.
6.
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
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
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.
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
#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?
#4 Add Color for Appeal
#5 Add Texture for Appeal
#6 Use a Variety of Size
and Shape for Appeal
#7 Use a Variety of Flavor
#8 Use a Variety of
Temperature
#9 Vary Heavy/Light
Parts of a Meal
 Appetizers
 Main
Dish
 Accompaniments
 Salad
 Dessert
Differences Between Families
 Family
Size
 Age
 Activity
Level
 Food Preferences
 Time
 Special Diets
 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
Cost of Convenient Foods
 May
increase expense and lower
quality
 Time saved may be of greater
value
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.