Fruit and Vegetable Group

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Meal Planning

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

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

Fruit and Vegetable Group

 What are the recommendations?

 Use a variety  Raw or cooked  Crisp or soft textures  Strong or sweet flavor  Brightens a meal with color  Vegetables used in salads, casseroles, stews, soups  Fruits used in juices, raw, desserts

Grain Group

 What are the recommendations?

 Breakfast  Toast, muffins, pancakes or grits  Cereal; cooked or ready to eat  Lunch and Dinner  Macaroni, spaghetti, noodles, rice  Breads, rolls, biscuits

Proteins Group

 What are the recommendations?

 Usually appear as the main dish  Meat found in soups, stews, casseroles or sandwiches.

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

Dairy Group

 What are the recommendations?

 Served as a beverage  Included in cereals, soups, main dishes, custards, puddings, baked goods.

 Cubed or sliced cheese  Ice cream or yogurt

What’s Wrong with this meal according to My Plate?

 Breakfast  Milk  Cornflakes with sliced banana  Toast

What’s Wrong with this meal according to My Plate?

 Lunch  Chili  Crackers  Apple  Water

What’s Wrong with this meal according to My Plate?

 Dinner  Hamburger  French fries  Vanilla Shake

Nutritional Balance

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

Aesthetic Qualities

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

#1: Color

#1: Color

   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

   Can be seen and felt when consuming foods  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

    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

   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

   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

  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 2.

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Follow My Plate Maintain nutritional balance Incorporate aesthetic guidelines

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