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Meal Planning. LUNCHES & DINNERS. You have to remember the facts about the food pyramid in order to write nutritionally balanced menus. Meats: 6 oz. total 3oz. = 1 avg. serving 2 servings daily.
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Meal Planning LUNCHES & DINNERS
You have to remember the facts about the food pyramid in order to write nutritionally balanced menus. Meats: 6 oz. total 3oz. = 1 avg. serving 2 servings daily Dairy: 1 cup= 1 avg. serving 24 ounces daily Fruits ½ cup= 1 avg. serving 1 ½ cups daily Vegetables ½ cup = 1 avg. serving 1 ½ cups daily Breads & Cereals ¾ cup = 1 avg. serving 1 oz. = 1 avg. serving 6 ounces total daily Remember, at least 1 dark green or deep yellow and 1 citrus fruit or vegetable is needed every day.
Food and the 5 Senses... We taste sweet, sour, salty, and bitter. (some add “umami”…savory) We see color and shape! We hear food while we eat it or cook it. Smell is stimulated while food is eaten and being prepared. We feel texture and temperature.
Remember the condiments! Condiments are accent-flavored foods usually not eaten alone, but added to other foods to compliment their flavors. Condiments should NOT be confused with spices like salt and pepper. Condiments appeal to the senses! Mustard Catsup Soy Sauce Mayonnaise Syrup Sour cream Salad Dressings Relish BBQ Sauce
_____ ¾ cup oatmeal w/ 1 tsp. sugar and dash cinnamon _____ 1 cup milk _____ 4 oz. orange juice Macaroni & Cheese _____ ¾ cup macaroni _____ 2 slice cheese Sandwich _____ 1 bun _____ 2 oz. hotdog w/ 1 tsp. catsup _____ ½ cup green beans _____1 medium apple _____ 8 oz. iced tea _____ 3 oz. meatloaf _____ 1 med. baked potato w/ 1 T. sour cream _____ ¾ cup corn _____ 1 dinner roll w/ 2 tsp. butter _____ 1 can cola _____ ½ cup grapes (snack) B D Sugar & cinnamon are spices, not condiments F Vitamin C B DD M M BB M V Vitamin A F Too many foods in one group (like the meats here) and even a larger serving of food (like the corn), is acceptable as long as you don’t exceed calorie limits. _ M V V ERROR! Corn should be ½ cup…3/4 cup is a lot! B ERROR! There are only 5 ounces of breads and cereals in this menu! _ F
Although the term “diet” is commonly associated with weight loss, it actually just refers to the combination of foods included in our daily intake. DIET DIET DIET There are many special diets, for health, social, and cultural reasons. A low-calorie diet is best for weight loss. The average person burns 1,800 calories per day in a process called metabolism. It the calorie intake exceeds the number burned…the excess are stored as fat. It only takes 3,600 extra calories to make an extra pound.
Following the rules of special diets can prove to be quite a juggling act… A low-cholesterol diet limits saturated fats. A low-sodium diet limits salt intake. A bland diet limits spicy or greasy foods. A vegan diet limits animals and animal products. A diabetic diet controls sugar intake. A low-fat diet limits all fats. A low-carbohydrate diet limits sugars and starches. A vegetarian diet excludes meat, poultry and seafood.
Food & Drug Administration Controls food production, manufacturing, and accurate labeling. Servings Ingredients are always listed in order of quantity…by weight! RDA Recommended Daily Allowance RDA Recommended Daily Allowance
THE LIGHT MEAL OF THE DAY… A lunch is a light meal served at noon. Students eat lunch at school; business people eat lunch at the office or a nearby restaurant. It is normally a meal that can be consumed in 30 minutes or less. The term luncheon is usually reserved for a more formal light meal, enjoyed traditionally by ladies. A working lunch or businessman’s lunch is when business is conducted DURING the lunch; it may be a heavier menu.
THE LIGHT MEAL OF THE DAY… Farmers and others who do heavy manual labor often need a large meal at noon. They might eat a light meal called ‘lunch’ in the late afternoon, and then another light meal in the evening called supper. A supper club is a restaurant specializing in late night dining. It caters to business people who work late into the evening. It also attracts people who prefer to eat after the theatre or other late evening social event.
THE LIGHT MEAL OF THE DAY… A lunch traditionally consists of some combination of soup, salad, sandwich, or casserole (one-dish-meal). The dessert is often a pudding, cookie, or piece of fruit, although some people prefer a heavier dessert such as pie with this lighter meal.
Setting the lunch table... The lunch table may be set formally or informally. Brightly-colored linens, dinnerware, or centerpieces are chosen for attractiveness and easy cleanup. Water Bread or dessert Salad or Dessert Milk Knife blade faces in Napkin folds Coffee spoon Pieces 1” from table edge
THE LIGHT MEAL OF THE DAY… Sometimes lunch is taken to school or work in a brown bag or lunch box. This is called a sack lunch. Common sack lunch foods are sandwiches, candy bars, fruit, vegetables, soup, chips, cookies, or leftovers. Condiments may cause sogginess if not packed separately and added just before eating. The sack lunch food items need to be contained or wrapped so they don’t spill. When choosing food items, decide if refrigeration or microwave ovens are available. Sack lunches contain simple foods that are not messy to eat.
Dinner is the big meal of the day… In the U.S. and Canada, dinner is the largest meal of the day, eaten in the evening. There are some exceptions. The large mid-day meals on Sunday and holidays often eaten at noon or between two and four in the afternoon are called ‘dinner’. Traditional farming communities also may still commonly have the largest meal of the day at mid-day and refer to this meal as ‘dinner’.
Dinner is the big meal of the day… Dinner is a time for socialization. A family eating together ‘bonds’… practicing table manners and sharing events of the day. Dinner nourishes the body, but is also a form of entertainment and relaxation. It may be a meal that is lingered over for an hour or much longer, allowing for plenty of conversation.
Dinner is the big meal of the day… A formal dinner may consist of/be served in courses such as: Cocktail Appetizer/Hor ’oeuvres Soup Pasta or Rice Course Fish Course Sorbet (to cleanse the palate) Poultry Course Meat Course (entrée) Salad Fresh Fruit/ Cheese Dessert Coffee and Sweets At a ‘family style’ dinner, bowls and platters of food may be placed in the center of the table and passed around for diners to help themselves.
Lunch and Dinner beverages... Milk, water, coffee, tea, and soda are common lunch and dinner beverages. Avoid empty-calorie or high-sugar drinks at mealtime. Coffee is may be served black, or with cream and/or sugar. It may be ‘regular’ or ‘decaffeinated’ (free of the stimulant caffeine). The ‘brewing’ process involves boiling or simmering. Tea is ‘steeped’ (tea leaves are soaked in hot water). Tea has less caffeine than coffee, and is more commonly served over ice than coffee. Tea is often ‘infused’ with different flavors such as lemon, rose leaves, orange, etc.
Setting the dinner table... The table appointments will set the tone of the meal, and are usually more formal for dinner. Finer tableware, linens, and crystal may be used. Factors that influence how a table will be set are: the items on the menu, the way the food is served, and the type of event.
Setting the dinner table... The red wine to the left, the white wine to the right, and the champagne flute in the rear… form a triangle. The coffee cup handle is to the right. A charger, or large plate, may be placed under a soup bowl or dinner plate for appearance or as a ‘liner plate’. It is removed after 2 courses. Linens are used on the dinner table; no used piece of flatware is ever placed on the linen. Beverageware forms a diagonal line
When a meal is served in courses, not all plates are on the table at one time, but the flatware is. The addition of more flatware imposes new rules: the forks from the left are the fish fork, dinner fork, and salad fork. The small fork on the right, resting in the bowl of the soup spoon, is the tiny seafood fork. The spoons, from the right are soup spoon, place spoon, and dessert spoon. The knives are for the fish, poultry, and meat courses. The spoon at the top center of the cover, bowl to the left, is the coffee spoon; the fork with the tines to the right is the dessert fork.
