Meal Planning Just FACS Whats for dinner? Why Plan Meals? Reduces stress Saves time and money Helps better meet nutrient needs Helps better manage calorie intake It is a skill you need for independent living and helps build your cooking
Create a Meal List Take Inventory Create a Meal Plan Make a Shopping List Shop Wisely Step 1: Create a Meal List Create a list of all
meals you enjoy, know how to prepare or would like to know how to prepare. You may even include the unhealthy ones! Example Meal List
Spaghetti and meatballs with tossed salad and corn Salisbury steak, mashed potatoes and peas Macaroni and cheese, fried chicken and green beans Beef burritos with rice and salad Chili dogs, fries and Cole slaw
Meal List Tips You can then group all meals by their main dish. Label foods that you usually have enough for leftovers or that can be frozen Label meals that contain healthy options Step 2: Take Inventory Check your refrigerator, freezer, and pantry to find out what items you have.
Always keep a list of staples you have to avoid buying more. Step 3: Create a Meal Plan Plan meals for one or more weeks at a time. Use a meal planning calendar if desired Remember to incorporate Dietary Guidelines for Americans and MyPlate Recommended servings.
Sample Meal Planner Searching for Recipes www.allrecipes.com Allows you to enter ingredients you have on hand and generates a list of recipes. Also have an app on the iPhone or iPod
Touch www.foodnetwork.com www.kraft.com www.pillsbury.com USE BLOGS Meal Ideas If you are looking for meal ideas visit
the following websites: www.mealsmatter.org www.sparkrecipes.com www.eatbetteramerica.com PINTEREST! Step 4: Create a Shopping List Use the information from your meal plan and inventory to create a list of items needed from the store. Clip coupons for any needed items on your
list. You may check online for coupons: www.coupons.com www.smartsource.com Step 5: Shop Wisely
Try shopping only once a week to save time and money Make sure you are not hungry during shopping Dont be afraid of the store brands Shop the perimeter of the store first where you will find less processed and healthier
foods. Buy produce in season or frozen if cheaper. Tips to Remember Remember that meal planning does not have to be hard! Planning meals ahead of time helps save time, money, reduces stress and helps meet your nutrient needs.
5 Basic Menu Planning Principles 1. 2. 3. 4. 5. Strive for balance Emphasize VARIETY Add contrast Think about color
Consider eye appeal Meal Pattern Menu Planning STRIVE FOR BALANCE Balance Flavors in appealing ways: Avoid serving many strong flavored foods in a meal.
Serving only mild flavored foods may make a meal bland and unappealing. Meal Pattern Menu Planning STRIVE FOR BALANCE Examples:
Spicy Meal: Italian sausage lasagna, garlic bread, Mexicali corn, spinach salad, milk Bland Meal: Baked chicken breast, white rice, mashed potatoes, roll, pears, milk. Meal Pattern Menu Planning STRIVE FOR BALANCE Balance higher fat foods with lower fat foods:
Avoid having all high fat entres during the same week. Balance out higher fat entres with lower fat side dishes. Meal Pattern Menu Planning STRIVE FOR BALANCE Example:
Entre: Grilled ham and cheese sandwich Sides: Steamed carrots and fresh strawberries (instead of scalloped potatoes and peach cobbler) Meal Pattern Menu Planning EMPHASIZE VARIETY
Include a wide variety of foods from day to day: Avoid keeping a scheduled day for specific items. Lasagna every Monday Tacos every Tuesday,etc. Meal Pattern Menu Planning EMPHASIZE VARIETY
Vary the types of entres you serve: Dont serve sandwiches and casseroles for dinner every day Meal Pattern Menu Planning EMPHASIZE VARIETY Include food in different forms or
prepared in several ways: Do you usually serve vegetables raw or steamed? What about flavorings and spices? Meal Pattern Menu Planning EMPHASIZE VARIETY
Example: Broccoli Ways to prepare: raw sauted steamed broiled boiled blanched
Ways to use: in a salad in a quiche with garlic with pasta Meal Pattern Menu Planning EMPHASIZE VARIETY
Include a small amount of unfamiliar food in meals and snacks: Add a seasonal fruit or vegetable to an old favorite Offer a small amount of a new food in addition to the planned menu Meal Pattern Menu Planning CONTRAST
Think about the texture, taste, and appearance of foods : Hamburger gravy, mashed potatoes, applesauce, roll and milk Add a crisp green salad, crunchy carrot rounds, or strips of steak for a more appealing meal
Meal Pattern Menu Planning CONTRAST Avoid offering too much of the same types of foods in a meal: Starchy: chicken pasta, baked potato, breadstick, corn, milk
Sweet: Honey glazed ham, baked yams, apricot cous cous, roll, strawberries, and milk Meal Pattern Menu Planning CONTRAST Use different combinations of shapes and sizes of foods: Cubed meat, diced potatoes, mixed
vegetables, fruit cocktail isnt too exciting Whole food, cubes, mounds, shredded bits, strips should all be combined in a meal Meal Pattern Menu Planning THINK ABOUT COLOR Avoid using food of all the same color in a meal: Turkey, white rice, white bread,
cauliflower, pears, and milk all lack color Meal Pattern Menu Planning THINK ABOUT COLOR Use color foods, like fruits and vegetables to add natural color: Broccoli with mashed potatoes, a tomato slice on macaroni salad, green peppers to corn
Meal Pattern Menu Planning THINK ABOUT COLOR Sprinkle herbs and spices on bland foods for both taste and color: Cinnamon on canned fruit Paprika on vegetables or potatoes Basil, parsley, or cilantro
Meal Pattern Menu Planning CONSIDER EYE APPEAL Visualize the entire presentation: Consider the color of the dishes or trays that will be used Dont forget about making the meal setting appealing, with table clothes and seasonal decoration, if possible
Meal Pattern Menu Planning CONSIDER EYE APPEAL Plan the way you will place the items on the plate: Visualize how it will look when it is served Place foods next to each other that go, like bread and pasta, not pears
Meal Appeal Have an interesting combination of flavors, colors, textures, shapes and sizes, and temperature They go good together They complement each other
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