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Meal Planning

Meal Planning. Meal Planning. Good Meal planning will have the following considerations… MyPlate Guidelines Serving sizes from MyPlate Aesthetic guidelines Organization and preparation Occassion. MyPlate Guidelines. Make half your plate fruits & vegetables. Switch to skim or 1% milk.

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Meal Planning

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  1. Meal Planning

  2. Meal Planning • Good Meal planning will have the following considerations… • MyPlate Guidelines • Serving sizes from MyPlate • Aesthetic guidelines • Organization and preparation • Occassion

  3. MyPlate Guidelines • Make half your plate fruits & vegetables. • Switch to skim or 1% milk. • Make at least half your grains whole grains. • Vary your protein food choices. • Cut back on foods high in solid fats, added sugars and salt. • Eat more fruits, vegetables, grains, and dairy products. • Eat the right amount of calories for you. • Be physically active your way. • Enjoy your food, but eat less. • Avoid oversized portions.

  4. Standard food portions have increased over the last 20 years. Let’s look at some examples. Serving Sizes

  5. MUFFIN 20 Years Ago Today 210 calories 1.5 ounces 500 calories 4 ounces Calorie difference: 290 calories

  6. POPCORN 20 Years Ago Today 270 calories5 cups 630 calories11 cups Calorie difference: 360 calories

  7. FRENCH FRIES 20 Years Ago Today 210 calories 2.4 ounces 610 calories 6.9 ounces Calorie difference: 400 calories

  8. CHEESEBURGER 20 Years Ago Today 333 calories 590 calories Calorie difference: 257 calories

  9. FAST FOOD Today 20 Years Ago 590 calories Hamburger, fries and a coke 1,400 calories Quarter pounder, super size fries and coke Calorie difference: 800 calories!

  10. Serving Sizes • So what does a serving size look like???

  11. MyPlate: Grains • Eat 6 ounces daily (for a 2,000 calorie diet). • 3 ounces or more should come from whole-grain products • Serving size: 1 ounce • Examples: • 1 slice bread • 1/2 cup cooked pasta, • cooked rice or cooked cereal • 1 cup ready-to-eat cereal

  12. MyPlate: Vegetables • Eat 2 1/2 cups daily (for a 2,000 calorie diet). • Serving size: 1/2 cup • Examples: • 1 cup leafy vegetables • 1/2 cup canned, raw or frozen vegetables

  13. MyPlate: Fruits • Eat 2 cups daily (for a 2,000 calorie diet). • Serving size: 1 cup • Examples: • ¼ c. dried fruit • 1 medium/small piece of fruit • 1 cup canned, fresh or • frozen fruit

  14. MyPlate: Dairy • Consume 3 cups daily (based on a 2,000 calorie diet). • Children ages 2 to 8: 2 cups per day • Children ages 9 & up: 3 cups per day • Serving size: 1 cup (8 oz.) • Examples: • 1 ½ oz. cheese • 1c. yogurt/milk/ice cream

  15. MyPlate: Protein • Serving size: 1 oz. • Examples: • 1 egg • 1T. Peanut butter • ¼ c. cooked beans • ½ oz. nuts or seeds • A deck of cards = 3 oz. meat • Eat 5 1/2 ounces daily (for a 2,000 calorie diet).

  16. A MyPlate “Serving” is Usually Less Than a Typical Helping Source: www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

  17. How can I make sure my servings stay correct? Occasionally, measure the foods you eat using measuring cups and measuring spoons.

  18. Aesthetic Guidelines • Making Food look as good as it tastes!!! Appealing to the senses!!!! • Color • Texture • Flavor • Temperature • Size and Shape

  19. “For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.” ~Janice M. Horowitz,TIME, January 12, 2002

  20. SAME COLOR

  21. SAME TEXTURE

  22. SAME FLAVOR

  23. SAME SHAPE

  24. SAME TEMPERATURE

  25. Assemble Ingredients • Review Recipes • Prepare a Grocery List

  26. Implement Time Saving Shopping Strategies • Make a grocery list template according to how the store is set-up • Look at Coupons

  27. Evaluate the use of Convenience Foods to save TIME • Store Bread vs. Homemade • Frozen Lasagna vs. Homemade • Frozen Vegetables vs. Fresh

  28. Work on Several Items at the same Time • Make a Work Plan A detailed list of tasks that need to be completed during meal preparation • Lists a specific time and specific task to be completed at that time

  29. Prepare large quantities of food at one time, then freeze for later use. • Ground Beef • Soup

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