Meal Planning for the Family

What’s Wrong?

BreakfastBreakfastMilkMilkCornflakes with sliced Cornflakes with sliced

bananabananaToastToast

What’s Wrong?

LunchLunchChiliChiliCrackersCrackersApple Apple WaterWater

What’s Wrong?

DinnerDinnerHamburgerHamburgerFrench friesFrench friesVanilla ShakeVanilla Shake

Meal Planning Elements

#1 Follow Dietary Guidelines

1.1. Eat nutrient dense foods.Eat nutrient dense foods.

2.2. Balance calories to manage Balance calories to manage weight.weight.

3.3. Reduce sodium, fats and Reduce sodium, fats and added sugars, refined grains added sugars, refined grains and alcohol.and alcohol.

#1 Follow Dietary Guidelines continued

4.4. Increase vegetables, fruits, whole Increase vegetables, fruits, whole grains, milk, seafood and use oils grains, milk, seafood and use oils in place of solid fats.in place of solid fats.

5.5. Build healthy eating patterns that Build healthy eating patterns that meet nutritional needs over time meet nutritional needs over time at an appropriate calorie level.at an appropriate calorie level.

6.6. Include physical exercise as part Include physical exercise as part of healthy eating patterns.of healthy eating patterns.

#2 Follow MyPlate Recommendations

Fruits GroupFruits Group Vegetables GroupVegetables Group Grain GroupGrain Group Protein GroupProtein Group Dairy GroupDairy Group

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

#3 Aim for 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 and family individual and family circumstances.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

AppetizersAppetizers Main DishMain Dish AccompanimentsAccompaniments SaladSalad DessertDessert

Differences Between Families

Family SizeFamily Size AgeAge Activity LevelActivity Level Food PreferencesFood Preferences TimeTime Special DietsSpecial Diets Food BudgetFood Budget

Meal Management

Resource Skills

Time Management

Organize kitchenOrganize kitchen Assemble all ingredientsAssemble all ingredients DovetailDovetail Clean up as you goClean up as you go Shopping strategiesShopping strategies Preparing larger quantities of Preparing larger quantities of

foodfood

Cost of Convenient Foods

May increase expense and May increase expense and lower qualitylower quality

Time saved may be of greater Time saved may be of greater valuevalue

Shopping Tips

Fruits and vegetables in Fruits and vegetables in season are generally at their season are generally at their lowest price.lowest price.

Plan menu around grocery Plan menu around grocery ads.ads.

Make a weekly menu plan.Make a weekly menu plan. Make a list and use it.Make a list and use it.

Summary

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

1. Include the meal planning elements.1. Include the meal planning elements.

2. Understand the different parts of a 2. Understand the different parts of a meal.meal.

3. Be aware of various needs among 3. Be aware of various needs among the family.the family.

4. Use your meal management 4. Use your meal management resources.resources.