Meal Planning

A good meal will:

1.1. Follow the American Dietary Follow the American Dietary GuidelinesGuidelines

2.2. Follow My PlateFollow My Plate

3.3. Maintain nutritional balanceMaintain nutritional balance

4.4. Incorporate aesthetic guidelinesIncorporate aesthetic guidelines

American Dietary Guidelines

1.1. Eat nutrient dense foodsEat nutrient dense foods

2.2. Maintain a healthy weightMaintain a healthy weight

3.3. Choose foods low in fatChoose foods low in fat

4.4. Choose foods low in salt/sodiumChoose foods low in salt/sodium

5.5. Choose foods low in sugarChoose foods low in sugar

6.6. Eat plenty of fruits, vegetables, Eat plenty of fruits, vegetables, and whole grainsand whole grains

7.7. Drink plenty of waterDrink plenty of water

My Plate

My Plate is a tool designedMy Plate is a tool designed

to help Americans visualize a healthy plateto help Americans visualize a healthy plate At every meal, your plate should consist At every meal, your plate should consist

ofof 20% fruits20% fruits 30% vegetables30% vegetables 30% grains30% grains 20% protein20% protein 1 cup dairy1 cup dairy

Fruit and Vegetable Group

What are the recommendations?What are the recommendations? Use a varietyUse a variety

Raw or cookedRaw or cooked Crisp or soft texturesCrisp or soft textures Strong or sweet flavorStrong or sweet flavor Brightens a meal with colorBrightens a meal with color

Vegetables used in salads, Vegetables used in salads, casseroles, stews, soupscasseroles, stews, soups

Fruits used in juices, raw, dessertsFruits used in juices, raw, desserts

Grain Group

What are the recommendations?What are the recommendations? BreakfastBreakfast

Toast, muffins, pancakes or gritsToast, muffins, pancakes or gritsCereal; cooked or ready to eatCereal; cooked or ready to eat

Lunch and DinnerLunch and DinnerMacaroni, spaghetti, noodles, Macaroni, spaghetti, noodles,

ricericeBreads, rolls, biscuitsBreads, rolls, biscuits

Proteins Group

What are the What are the recommendations?recommendations?

Usually appear as the main Usually appear as the main dishdish

Meat found in soups, stews, Meat found in soups, stews, casseroles or sandwiches.casseroles or sandwiches.

Eggs used in custards and Eggs used in custards and baked goods count as well.baked goods count as well.

Dairy Group

What are the What are the recommendations?recommendations?

Served as a beverageServed as a beverage Included in cereals, soups, Included in cereals, soups,

main dishes, custards, main dishes, custards, puddings, baked goods.puddings, baked goods.

Cubed or sliced cheeseCubed or sliced cheese Ice cream or yogurtIce cream or yogurt

What’s Wrong with this meal according to My

Plate? BreakfastBreakfast

MilkMilkCornflakes with sliced Cornflakes with sliced

bananabananaToastToast

LunchLunchChiliChiliCrackersCrackersApple Apple WaterWater

What’s Wrong with this meal according to My

Plate?

DinnerDinnerHamburgerHamburgerFrench friesFrench friesVanilla ShakeVanilla Shake

What’s Wrong with this meal according to My

Plate?

Nutritional Balance

Meals should be planned for Meals should be planned for nutritional balance, appeal, nutritional balance, appeal, and suitability to various and suitability to various individual circumstances.individual circumstances.

Aesthetic Qualities

1.1.ColorColor2.2.TextureTexture3.3.Size and ShapeSize and Shape4.4.FlavorFlavor5.5.TemperatureTemperature6.6.Method of Method of

PreparationPreparation

#1: Color

#1: Color

Many colors of foods are availableMany colors of foods are available Too many foods of the same color Too many foods of the same color

offer no contrast or variationoffer no contrast or variation Clashing or unpleasant color Clashing or unpleasant color

schemes can make you lose your schemes can make you lose your appetiteappetite

Would this be appealing?

#2: Texture

#2: Texture

Can be seen and felt when Can be seen and felt when consuming foodsconsuming foods Hard, chewy, crunchy, soft, solid, Hard, chewy, crunchy, soft, solid,

crisp, smooth, sticky, dry, moist, crisp, smooth, sticky, dry, moist, gritty, toughgritty, tough

Variety of textures adds interestVariety of textures adds interest Common error in planning meals is Common error in planning meals is

the lack of variety in texturethe lack of variety in texture

What can you incorporate to give this meal some

texture?

#3: Size and Shape

#3: Size and Shape

Size as well as shape of food Size as well as shape of food affects how appetizing food looksaffects how appetizing food looks

Choose foods with various shapes Choose foods with various shapes and sizesand sizes

Avoid serving several foods made Avoid serving several foods made of small piecesof small pieces

Avoid too many similar shapesAvoid too many similar shapes

#4: Flavor

#4: Flavor

Use a variety of flavors – sweet, Use a variety of flavors – sweet, sour, bitter, salty, etcsour, bitter, salty, etc

Smell is also important to tell Smell is also important to tell small differencessmall differences

Avoid using foods with similar Avoid using foods with similar flavors in one mealflavors in one meal

#5: Temperature

#5: Temperature

Meals are more interesting if some Meals are more interesting if some hot and some cold foods are hot and some cold foods are servedserved

The temperature outside should The temperature outside should be considered when meal planningbe considered when meal planning

Hot foods should be served hot Hot foods should be served hot and cold foods should be served and cold foods should be served coldcold

#5: Temperature

#6: Method of Preparation

#6: Method of Preparation

Meals are more interesting if Meals are more interesting if prepared in a variety of different prepared in a variety of different waysways

Avoid meals with no main dish or Avoid meals with no main dish or more than one main dishmore than one main dish

Summary

When planning a meal don’t forget When planning a meal don’t forget these main points:these main points:

1.1. Follow the American Dietary GuidelinesFollow the American Dietary Guidelines

2.2. Follow My PlateFollow My Plate

3.3. Maintain nutritional balanceMaintain nutritional balance

4.4. Incorporate aesthetic guidelinesIncorporate aesthetic guidelines