A good meal will:
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Follow the American Dietary
Guidelines
Follow My Plate
Maintain nutritional balance
Incorporate aesthetic guidelines

American Dietary Guidelines
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Eat nutrient dense foods
Maintain a healthy weight
Choose foods low in fat
Choose foods low in salt/sodium
Choose foods low in sugar
Eat plenty of fruits, vegetables, and whole grains
Drink plenty of water

My Plate
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My Plate is a tool designed to help Americans visualize a healthy plate
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At every meal, your plate should consist of
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20% fruits
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30% vegetables
30% grains
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20% protein
1 cup dairy

Fruit and Vegetable Group
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What are the recommendations?
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Use a variety
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Raw or cooked
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Crisp or soft textures
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Strong or sweet flavor
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Brightens a meal with color
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Vegetables used in salads, casseroles, stews, soups
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Fruits used in juices, raw, desserts

Grain Group
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What are the recommendations?
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Breakfast
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Toast, muffins, pancakes or grits
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Cereal; cooked or ready to eat
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Lunch and Dinner
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Macaroni, spaghetti, noodles, rice
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Breads, rolls, biscuits

Proteins Group
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What are the recommendations?
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Usually appear as the main dish
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Meat found in soups, stews, casseroles or sandwiches.
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Eggs used in custards and baked goods count as well.

Dairy Group
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What are the recommendations?
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Served as a beverage
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Included in cereals, soups, main dishes, custards, puddings, baked goods.
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Cubed or sliced cheese
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Ice cream or yogurt

What’s Wrong with this meal according to My Plate?
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Breakfast
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Milk
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Cornflakes with sliced banana
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Toast

What’s Wrong with this meal according to My Plate?
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Lunch
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Chili
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Crackers
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Apple
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Water

What’s Wrong with this meal according to My Plate?
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Dinner
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Hamburger
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French fries
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Vanilla Shake

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

1. Color
2. Texture
3. Size and Shape
4. Flavor
5. Temperature
6. Method of Preparation

#1: Color

#1: Color
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Many colors of foods are available
Too many foods of the same color offer no contrast or variation
Clashing or unpleasant color schemes can make you lose your appetite

Would this be appealing?

#2: Texture

#2: Texture
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Can be seen and felt when consuming foods
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Hard, chewy, crunchy, soft, solid, crisp, smooth, sticky, dry, moist, gritty, tough
Variety of textures adds interest
Common error in planning meals is the lack of variety in texture

What can you incorporate to give this meal some texture?

#3: Size and Shape

#3: Size and Shape
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Size as well as shape of food affects how appetizing food looks
Choose foods with various shapes and sizes
Avoid serving several foods made of small pieces
Avoid too many similar shapes

#4: Flavor

#4: Flavor
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Use a variety of flavors – sweet, sour, bitter, salty, etc
Smell is also important to tell small differences
Avoid using foods with similar flavors in one meal

#5: Temperature

#5: Temperature
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Meals are more interesting if some hot and some cold foods are served
The temperature outside should be considered when meal planning
Hot foods should be served hot and cold foods should be served cold

#5: Temperature

#6: Method of Preparation

#6: Method of Preparation
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Meals are more interesting if prepared in a variety of different ways
Avoid meals with no main dish or more than one main dish

Summary
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When planning a meal don’t forget these main points:
Follow the American Dietary Guidelines
Follow My Plate
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Maintain nutritional balance
Incorporate aesthetic guidelines