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Meal Planning

Meal Planning. A good meal will:. Follow the American Dietary Guidelines Follow My Plate Maintain nutritional balance Incorporate aesthetic guidelines. American Dietary Guidelines. Eat nutrient dense foods Maintain a healthy weight Choose foods low in fat Choose foods low in salt/sodium

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Meal Planning

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  1. Meal Planning

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

  3. American Dietary Guidelines • 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

  4. 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

  5. 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

  6. 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

  7. 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.

  8. 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

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

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

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

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

  13. Color • Texture • Size and Shape • Flavor • Temperature • Method of Preparation Aesthetic Qualities

  14. #1: Color

  15. #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

  16. Would this be appealing?

  17. #2: Texture

  18. #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

  19. What can you incorporate to give this meal some texture?

  20. #3: Size and Shape

  21. #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

  22. #4: Flavor

  23. #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

  24. #5: Temperature

  25. #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

  26. #5: Temperature

  27. #6: Method of Preparation

  28. #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

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

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