WARM UP!
1)
What are some things to consider when
planning a meal?
2)
What 2 government agencies develop the
Dietary Guidelines for Americans every 5 years?
3)
What differences in families may arise in
regards to meal planning?
MENU & MEAL PLANNING FOR
THE FAMILY
Lifetime Nutrition & Wellness
OBJECTIVES



Identify quality meal planning elements.
Incorporate the current Dietary Guidelines 2010
and MyPlate when planning nutritionally
balanced meals.
Plan, prepare, and evaluate aesthetically
pleasing meals by incorporating the aesthetic
guidelines.
MY PLATE

My Plate How To
WHAT’S WRONG WITH THIS MEAL?
Breakfast:
• Corn flakes with sliced banana
• White toast with butter
• Milk
WHAT’S WRONG WITH THIS MEAL?
Lunch:
• Chili with white saltine crackers
• Apple
• Water
WHAT’S WRONG WITH THIS MEAL?
Dinner:
• Hamburger
• French Fries
• Vanilla Shake
9 MEAL PLANNING
ELEMENTS
9 MEAL PLANNING ELEMENTS:
Dietary Guidelines
2. MyPlate Recommendations
3. Nutritional Balance
4. Color
5. Texture
6. Size and Shape
7. Flavor
8. Temperature
9. Heavy/Light
1.
#1: DIETARY GUIDELINES 2010
1.
2.
3.
4.
5.
6.
Eat nutrient dense foods.
Balance calories to manage weight.
Reduce sodium, fats and added sugars,
refined grains and alcohol.
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: MYPLATE RECOMMENDATIONS
 Fruits Group - 2 cups
 Fruits used in juices, raw, desserts
 Vegetables

Vegetables used in salads, casseroles, stews, soups
 Use




Group - 2 ½ cups
a variety
Raw or cooked
Crisp or soft textures
Strong or sweet flavor
Brightens a meal with color
#2: MYPLATE RECOMMENDATIONS
 Grain


Group - 6 oz.
Breakfast
 Toast, muffins, pancakes or grits
 Cereal; cooked or ready to eat
Lunch and Dinner
 Macaroni, spaghetti, noodles, rice
 Breads, rolls, biscuits
 Protein Group - 5 ½ oz.
 Usually appear as the main dish
 Meat found in soups, stews, casseroles or
sandwiches.
 Eggs used in custards and baked goods count as
well
#2: MYPLATE RECOMMENDATIONS
 Dairy

Dairy alternatives (soy, almond, rice, hemp milks).





Group - 3 cups
Calcium fortified – most are.
Usually served as a beverage.
Included in cereals, soups, main dishes, custards,
puddings, baked goods.
Cubed, shredded, or sliced cheese.
Ice cream (in moderation) or yogurt.
#3: NUTRITIONAL BALANCE

Meals should be planned for nutritional balance,
appeal, and suitability to various individual and
family circumstances.
#4: COLOR



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.
#5: TEXTURE



What can be seen; it can be felt with the tongue.
A variety of textures adds interest (smooth, rough, lumpy, soft,
crisp).
Mouthfeel: The way food feels when you chew it, such as soft,
hard, crisp, or chewy.
#6: SIZE & SHAPE


Use various sizes and shapes.
Meatballs, peas and olives are different colors but
not different shapes.
#7: FLAVOR


Variety is important!
Each person has 9000 taste buds that can taste sweet,
bitter, sour, salty, and umami.

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.
#8: 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.
#9: 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.
PARTS OF A MEAL

Appetizers


Main dish


Vegetables, breads, rolls, sauces, relishes.
Salad


A main dish can be meat, seafood, poultry, a salad, an
omelet, pancakes or a casserole.
Accompaniments


Include fruit/vegetable juice, raw fruits/vegetables, soup,
sea food, etc.
Tossed vegetable or fruit, jellied
Dessert

Cakes, cookies, pies, puddings, fruit
DIFFERENCES BETWEEN FAMILIES
1.
2.
3.
4.
5.
6.
7.
Family Size
Age
Activity Level
Food Preferences
Time
Special Diets
Food Budget
MEAL MANAGEMENT
1.
2.
3.
4.
5.
6.
Organize kitchen
Assemble all ingredients (mise en place)
Dovetail
Clean up as you go
Shopping strategies
Preparing larger quantities of food
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 meal management strategies.
RESOURCES
How to make over your plate:

http://www.fruitsandveggiesmorematters.org/give
-your-plate-a-makeover
Dietary Guidelines 2010
 http://www.cnpp.usda.gov/sites/default/files/dieta
ry_guidelines_for_americans/PolicyDoc.pdf