meal planning and management -...

3
Meal Planning and Management Meal Planning Challenges Meal times allow family and friends a time to discuss their day, make future plans, and simply enjoy one another’s company. However, there is always some sort of planning and preparation involved in sharing a meal with others or when dining alone. Planning a meal involves making decisions about what foods to include and how to prepare tem. When planning a meal, whether it is for guests, family members, or for yourself, it is important to take into consideration each person’s special needs so that everyone at the table feels included. Factors to Consider As you begin to plan a meal, keep in mid a number of factors. A primary reason for eating is for nutrition. Another factor is how the meal fits in with the day’s eating pattern. Money and other factors might limit what you have to spend on food. It is also important to keep in mind the people who will be eating the meal. These factors may include one or more of the following considerations: Schedules Likes and dislikes Food allergies Special diets A person’s activity level Cultural or religious dietary laws A person’s stage in the life cycle Nutrition and Energy Requirements When meal planning, look at the meals that you and members of your family have eaten over the course of the day to ensure that they receive all of the essential nutrients in their diets. Nutrient needs also take into account energy requirements. In general, males have higher energy needs than females. An athlete or active person has higher energy needs compared to a person with a more sedentary lifestyle. A pregnant or breast-feeding woman also needs to increase her intake of food. Toddlers and Preschoolers The portion sizes are smaller and the serving numbers differ fro those in the regular guide. However, the Canada’s Food Guide should still be used as a reference. Plan meals that are moist and easy to chew; baked beans, meatballs, meat loaf, eggs, macaroni. Get children to help with planning by looking through cookbooks and helping with the shopping.

Upload: nguyenthuy

Post on 11-Mar-2018

213 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: Meal Planning and Management - Wikispacesnutrition4healthyliving.wikispaces.com/file/view/Meal+Planning+and... · Meal Planning and Management Meal Planning Challenges Meal times

Meal Planning and Management

Meal Planning Challenges

Meal times allow family and friends a time to discuss their day, make future plans, and

simply enjoy one another’s company. However, there is always some sort of planning

and preparation involved in sharing a meal with others or when dining alone. Planning a

meal involves making decisions about what foods to include and how to prepare tem.

When planning a meal, whether it is for guests, family members, or for yourself, it is

important to take into consideration each person’s special needs so that everyone at the

table feels included.

Factors to Consider

As you begin to plan a meal, keep in mid a number of factors. A primary reason for

eating is for nutrition. Another factor is how the meal fits in with the day’s eating

pattern. Money and other factors might limit what you have to spend on food. It is also

important to keep in mind the people who will be eating the meal. These factors may

include one or more of the following considerations:

Schedules

Likes and dislikes

Food allergies

Special diets

A person’s activity level

Cultural or religious dietary laws

A person’s stage in the life cycle

Nutrition and Energy Requirements

When meal planning, look at the meals that you and members of your family have eaten

over the course of the day to ensure that they receive all of the essential nutrients in their

diets. Nutrient needs also take into account energy requirements. In general, males have

higher energy needs than females. An athlete or active person has higher energy needs

compared to a person with a more sedentary lifestyle. A pregnant or breast-feeding

woman also needs to increase her intake of food.

Toddlers and Preschoolers

The portion sizes are smaller and the serving numbers differ fro those in the regular

guide. However, the Canada’s Food Guide should still be used as a reference.

Plan meals that are moist and easy to chew; baked beans, meatballs, meat loaf, eggs,

macaroni.

Get children to help with planning by looking through cookbooks and helping with the

shopping.

Page 2: Meal Planning and Management - Wikispacesnutrition4healthyliving.wikispaces.com/file/view/Meal+Planning+and... · Meal Planning and Management Meal Planning Challenges Meal times

lan meals that are fun and interesting for children.

When introducing new food, plan to serve it with an old favourite. If the child doesn’t

like the new food, remember to plan a meal that offers it in a new way next time.

Older Adults

As people age, they often are required to alter their diet and eating habits.

Plan meals that contain nutrient-dense foods. While older adults need less energy, they

still need vitamins and minerals.

To help reduce the risk of osteoporosis, include meals that are high in milk and mild

products.

Plan meals that are colourful and well seasoned to help stimulate appetite, since there is a

decrease in the senses of taste and smell as people age.

Modify texture of food by mincing or pureeing it or plan meals that are soft and moist so

they are easier to chew.

Add fibre to the meal whenever possible.

Busy Schedules

When everyone is busy with work, school, and other activities, finding time for home

prepared meals may seem difficult.

If family schedules are hectic but predictable, planning at least a week’s worth of meals

at a time can also help.

Start a collection of healthful, quick recipes that fit your busy lifestyle.

Make use of one dish meals, which are often easier to prepare than a main dish with

separate side dishes.

Look for ways to combine convenience foods with fresh foods in recipes and meals.

When preparing a recipe, double or triple it and freeze the extra.

Look for recipes with versatility – can be adapted to many uses.

Unpredictable Schedules

When family members have varied schedules, it’s not always possible for everyone to sit

down to a meal together.

Plan meals that can be cooked early and refrigerated or frozen.

Prepare one-dish meals in a slow cooker. Family members can help themselves as time

permits.

Meal for One

Shopping for food and preparing meals for one person is another challenge that required

thought, planning, and creativity. Most recipes provide four, six, or even eight servings,

and not all can be reduced easily. Small sizes of packaged foods may be hard to find or

expensive. Buying and preparing large quantities of food can result in a person eating the

same food day after day.

Page 3: Meal Planning and Management - Wikispacesnutrition4healthyliving.wikispaces.com/file/view/Meal+Planning+and... · Meal Planning and Management Meal Planning Challenges Meal times

Here are some suggestions to help you out;

Buying bulk foods and just getting the amount you need.

Sharing large food packages – or even meals- with a friend.

Storing food in single serving sizes.

Healthy Choices for When You Don’t Want to Cook

Find restaurants in your area that offer healthy menu choices at a price range that suits

your budget.

Purchase foods from the prepared foods section of your local grocery store; salads,

rotisserie chickens, and casseroles.

Take turns cooking by rotation cooking duties with other members of your household or

group of friends.

Basic Meal Planning

Resources for Meals

What resources are involved in meal planning and preparation?

Time and energy – if time is limited, plan a meal that’s simple to fix.

Food choices and availability – could be limited by seasonal foods and the food store

may not carry the items needed to prepare a special recipe.

Money – most people have a food budget, and with careful planning, you can stretch your

food dollars.

Preparation skills – if you are just learning to cook, choose simple recipes that you can

prepare with confidence.

Equipment – when you find a recipe you think you might like, check to see if you have

the proper tools and equipment.

Meal Appeal

When selecting a main course, think about meal appeal – the characteristics that make a

meal appetizing and enjoyable.

Colour – think of your dinner plate as an artist’s palette – an array of colour.

Shape and size – food is most appealing when the shapes and sizes vary. Example: cut

carrots into strips and tomatoes into quarters.

Flavour and aroma – try to avoid using foods with similar flavours or aromas in one

meal.

Texture – a meal should include a variety of textures – soft or hard, crisp or chewy.

Temperature – hot foods should be piping hot and cold foods crisply chilled.