Meal Planning

P-103 – Taking Charge Marcelo R. Cesar

“Tell me what you eat, and I will tell you what you are.”

Jean Anthelme Brillat-SavarinThe Physiology of Taste, 1825.

Why learn about meal planning?

• As people get older, their bodies need better nutritive attention.

• Other people have special dietary needs (e.g. diabetes, anemia).

• Still others need special nutrition for exercise, or to follow religious or lifestyle restrictions.

• Meal planning lets you organize your health and nutritional needs!

Crash course in nutrition

• Our bodies need vitamins and compounds to function properly, not just calories.

• Some foods are more important than others!• Examples of things our bodies need: proteins,

carbohydrates, fiber, fats, calcium, vitamin C, vitamin D, vitamin A, sugar…

• Of course, we also need to have moderation!

Proteins

• Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

• Important for muscle growth!

Carbohydrates• Your body uses carbohydrates (carbs) to make

glucose which is the fuel that gives you energy and helps keep everything going. Your body can use glucose immediately or store it in your liver and muscles for when it is needed.

• Important for energy storage and use!

Fiber

• Fiber (or dietary fiber) is most important in helping your digestive system function properly.

• It also helps improve absorption of minerals, but not vitamins.

Calcium / Vitamin D

• Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life.

• Vitamin D is mostly obtained from the sun, and it is the vitamin that helps absorb calcium.

Vitamin A and Vitamin C

• Vitamin C is essential as an antioxidant.• Vitamin A is needed for your retinas to work

properly (both in day and nighttime).• Too little vitamin C results in scurvy, and too

little vitamin A can result in blindness!

Fats (four types)

• Saturated fats: solid fat, hard to break down• Unsaturated fats: liquid fat, easily absorbed• Trans fats: extremely difficult to break down• Cholesterol: special type of saturated fat

The Old Food Pyramid

The New Food Pyramid

What is one serving?

What are Americans eating?

• http://www.washingtonpost.com/rf/image_606w/WashingtonPost/Content/Blogs/ezra-klein/StandingArt/american-average-food-consumption.jpeg?uuid=dyRJotr3EeCliX1CsIC5kg

• A chart from the Washington Post describing what the average American eats in one year.

Examples of planned meals

• Family of two adults and two children: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/plan/3_1_1_1-eng.php

• Single parent with two teenagers: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/plan/3_1_1_2-eng.php

• Couple expecting their first baby: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/plan/3_1_1_4-eng.php

Getting started!

1. Menu plan - Use a piece of paper, calendar, or a menu planner to jot down your meal ideas.

2. Grocery list - Write down the foods you need for the next few days or week.

3. Go shopping - Buy the foods you need on your grocery list.

4. Start cooking - Post your meal plan on the fridge so whoever gets home first can start the meal.

Meal Planning Checklist - 1

• Eat at least one dark green and one orange vegetable each day.

• Choose vegetables and fruit with little or no added fat, sugar or salt.

• Have vegetables and fruit more often than juice.

• Make at least half of your grain products whole grain each day.

Meal Planning Checklist - 2

• Choose grain products that are lower in fat, sugar or salt.

• Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.

• Select lower fat milk alternatives.• Have meat alternatives such as beans, lentils and

tofu often.• Choose at least two Food Guide Servings of fish

each week.

Meal Planning Checklist - 3

• Select lean meat and alternatives prepared with little or no added fat or salt.

• Include a small amount of unsaturated fat each day.

• Satisfy your thirst with water.• Limit foods and beverages high in calories, fat,

sugar or salt.