Mastering Meal Planning
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Mastering Meal Planning Katie Kage, PhD, RD Samantha Kostman Dietary Guidelines-2010 New guidelines coming in 2015! Calorie recommendations on following slide Calorie breakdown: 45-65% carbohydrates, 10-35% protein, and 20-35% fat Increase fruits, vegetables, whole grains, low fat/reduced fat dairy, seafood, oils, fiber, potassium, calcium, and vitamin D Decrease solid fats, added sugars, refined grains, sodium, and saturated fats Sodium should be less than 2,300 mg/day Less than 10% of your total calories from saturated fat Less than 300 mg of cholesterol per day Keep trans fats as low as possible Calorie Recommendations Gender Female Age Moderately Active Active 14-18 1,800 2,000 2,400 19-30 1,800-2,000 2,000-2,200 2,400 31-50 1,800 2,000 2,200 51+ 1,600 1,800 2,000-2,200 Gender Male Sedentary Age Sedentary Moderately Active Active 14-18 2,000-2,400 2,400-2,800 2,800-3,200 19-30 2,400-2,600 2,600-2,800 3,000 31-50 2,200-2,400 2,400-2,600 2,800-3,000 51+ 2,000-2,200 2,200-2,400 2,400-2,800 Nutrition Facts Label Start with the serving size Check out the total calories and fat Let the percent daily values be your guide The high and low of daily values Limit fat, cholesterol, and sodium Get enough vitamins, minerals, and fiber Additional Nutrients Protein, carbohydrates, and sugars Check the ingredient list NuVal Nutrition Facts Label-Proposed Changes Cereal (per serving) At least 3 grams of fiber No more than 6 grams of sugar 0 trans fat No more than 175 mg of sodium At least 3 grams of protein Frozen Entrees No more than 7% of the total calories should be from saturated fat No more than 500-700 mg of sodium per entrée (not serving size) At least 3 grams of fiber Look for short ingredient lists Can’t necessarily trust any “health claims” Calories: 250, total fat: 5g, saturated fat: 1g, polyunsaturated fat: 1.5g, monounsaturated fat: 2.5g, sodium: 600mg, carbohydrates: 34g, fiber: 6g, sugars: 7g, protein: 18g This or That This or That Food Label Claims What do they really mean? Low calorie: 40 calories or less per serving Low cholesterol: 20 mg or less and 2 grams or less of saturated fat per serving Reduced: At least 25 percent less of the specified nutrient or calories than the usual product Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving Calorie free: Less than five calories per serving Fat free/sugar free: Less than ½ gram of fat or sugar per serving Low sodium: 140 mg or less of sodium per serving High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving High fiber: Five or more grams of fiber per serving Food Marketing Terms Natural Processed vs. Unprocessed Local Whole Organic 100% Organic Organic Made with Organic Ingredients Dates on Foods Expiration date: don’t use after this date, throw it away Sell by date: tells the store when it needs to be removed from the shelf, typically still safe to eat Best if used by date: guaranteed peak freshness, still safe to eat after this date FIFO When in doubt, throw it out Get Yourself Prepped and Ready Make lists of what is in your fridge, freezer, and pantry Plan your meals in advance Look at your weekly ads and coupons Unit price vs. actual price Generic brand vs name brand Eat a snack first Managing the Grocery Store Go during non-peak hours and take your time, read labels and prices carefully Begin by shopping the perimeter of the store Produce: choose a variety of in-season options Bakery: choose whole-grain breads Canned food: look for “no salt added” and “in fruit juice”, cans should also be free of dents, bulging, and rust Grains/cereal: look for brown rice, quinoa, and whole-rolled oats Dairy: choose low-fat or reduced-fat options Freezer: fruits, vegetables, proteins Portion snacks into bags when you get home so they are easy to grab and go Seasonal Produce Colorado Produce Picking the best produce Apples Blueberries Oranges Strawberries Watermelon Carrots Celery Lettuce Red Potatoes Tomatoes Produce Storage What do you see? Safe Fridge Layout LEFTOVERS Food Safety Leftover Quiz Freezing True False leftovers will kill Bacteria. Leftover Quiz Leftovers that have been thawed and reused can be froze again to be reused in the future. True False Leftover Quiz Food that looks, smells, and tastes OK is safe. True False Leftover Quiz Which of the following is NOT a safe way to thaw leftovers safely? Microwave oven Kitchen counter Running cold water over it Refrigerator Leftover Quiz Food should cool to room temperature before placing it in the fridge. True False Leftovers-Danger Zone Keep hot foods hot and cold foods cold Temperature Danger Zone: 40°F and 140°F –Bacteria grows rapidly between these temperatures Throw away all perishable foods that have been left in room temperature for more than 2 hours or 1 hour when temperature is above 90°F (outside) Leftovers-Cooling and Storing Cool food rapidly: Divide large amounts of food into shallow containers and cut large items of food into smaller portions before refrigerating Wrap leftovers well: cover, wrap, or seal in airtight packaging Leftovers can be kept in the refrigerator for 3-4 days Leftovers can be kept in the freezer for 3-4 months Leftovers-Thawing and Reheating Thawing leftovers safely: Refrigeration (longest but safest); Cold water (leakproof package); Microwave (quickest) Reheating leftovers without thawing: Safe to do in a saucepan, microwave, or oven as long as final temperature is above 165° Reheating leftovers safely: Reheat sauces or soups by bringing them to a rapid boil; check the temperature in multiple spots to ensure they reach 165° Refreezing previously frozen leftovers Meal Variety How to Change it Up! Meal Variety-Balance Add colors Fill up on all food groups Change up your routine Try something new Meal Variety-Reusing Leftovers Bread Turn stale bread into bread crumbs for meatloaf, mac n’ cheese, or homemade chicken nuggets Leftover white bread makes great bread pudding Have leftover French bread from your spaghetti dinner? Turn it into croutons for a salad Pizza Turn leftover pizza into a fancy frittata (egg-based Italian dish similar to an omelette) Meal Variety-Reusing Leftovers Rice Leftover brown rice makes great veggie fried rice White or brown rice can be used to make rice pudding Vegetables Turn a side dish from last night into vegetable soup for lunch Reuse in a great vegetable stir fry Meal Variety-Reusing Leftovers Turkey Post-Thanksgiving turkey is great for turkey sandwiches and wraps Turkey chili is a great way to change up the traditional beef style Steak Chop leftover streak to make a shepherd’s pie Steak tacos take taco night to a new level Chicken Shred leftover baked chicken to make chicken noodle soup Leftover grilled chicken makes awesome chicken club salad or a chicken wrap Cut leftover chicken into small pieces and use in a pineapple chicken stir fry Favorite Quick Recipes Sloppy Joe Cups Brown shredded beef Mix-in ¼ c ketchup and ¼ c brown sugar Spread biscuit dough into greased muffin pans Evenly spoon beef mixture into biscuits Place a small slice of Velveeta cheese on top of each Sloppy Joe mixture Bake in the oven by following the directions on the biscuit container Makes ~8 servings Ready in 30 minutes Use any leftover sloppy joe mix for sandwiches or in tacos Favorite Quick Recipes Taco Salad Corn Tortilla Chips Ground Meat Diced Onions (raw or browned with meat) Chopped Lettuce Diced Tomatoes (or salsa) Shredded Cheese Sour Cream Guacamole Sauté ground meat in a lightly oiled skillet (with onions if desired). Crunch up tortilla chips and put in the bottom of a bowl. Then layer with meat, cheese, lettuce, tomatoes (or salsa), onions, sour cream, and guacamole. Campus Rec Resources Memberships Non-Peak Membership: $120 per year (1 payment) OR $15 per month Standard Membership: $300 per year (12 payments of $25) OR $30 per month Fitness & Wellness Services Personal Training Group Fitness Classes Nutrition Consultations Massage Therapy Contact Information Katie Kage Coordinator of Fitness & Wellness Email: Katie.kage@unco.edu Phone: 970-351-1893 Bobby Pulliam Graduate Assistant of Fitness & Wellness Email: Robert.Pulliam@unco.edu Phone: 970-351-2163 Samantha Kostman Dietetic Intern Email: kost4424@bears.unco.edu Questions?
