Meal and Menu Planning for Your Family

1. Meal and Menu Planning for Your Family Preparing you for your meal at home 

2. Scenario…. • Tomorrow you are having friends over for dinner. • There will be 8 people in total, 4 adults and 4 children. • You would like to prepare a meal that requires little work while your company is over so you can spend as much time with them as possible. • In addition, you know the children are picky eaters and one of the adults is allergic to peanuts. • What would you serve based on the information you do have? • Is there any other information you need in order to plan your meal?

3. Menu Planning • Menu Planning: • Constructing a single balanced meal by grouping food groups in their proper amounts. • Another example can be for a more formal dinner such as planning and preparing: • Hors d'oeuvres • Appetizer – salad or soup • Main course/entrée • Dessert

4. Menu Example

5. Menu Planning • What do you need to consider? • Availability of ingredients • Preparation time • Cost • Nutrition • Ability/skill in the kitchen • Presentation

6. Meal Planning • Meal Planning: • Planning what you are going to serve for multiple meals for a certain amount of time

7. Meal Planning – Multiple Meals • May plan for a: • Week • Day • Month • Many months http://www.eatrightontario.ca/en/menuplanner.aspx#

9. The Benefits of Meal Planning • Saves Time • At home and at the grocery store • Saves Money • Reduces impulse buying • Only buy what you need • Promotes variety • Promotes healthy eating • Less likely to grab for something convenient such as fast food

10. Meal Planning Guidelines • Food Preferences • Likes and dislikes • Nutritional Needs • Consider age groups and stages of life • A preschooler, teenager, and a grandparent will all have different nutritional needs

11. Meal Planning Guidelines • Special Dietary Needs • Consider allergies, health conditions, etc. • Use and availability of resources • A person’s skills in the kitchen • Cooking equipment available • Nearby grocery stores • Etc.

12. Meal Planning Guidelines • Season of the Year • Hot and hearty in winter • Cool and light in summer • Meal Appeal • What it looks like: contrasts in food textures, colours, flavour, shape, size, and temperature • Garnishes

13. Meal Planning Guidelines • Cost • Factors that affect how much families spend on food • Total family income • Amount of food eaten away from home • Food prices • Amount of food waste • Types of foods prepared (meat is generally more expensive) • Time and skills available/kitchen expertise • Knowledge of proper food storage

14. Meal Planning Tips • Try to choose main dish first (i.e., chicken as your protein, then build around that) • Aim for balanced nutrition and variety throughout the week (use Canada’s Food Guide as a resource) • Set aside a regular time and place for meal planning • Ask family members about plans for the week – may change what you prepare

15. Meal Planning Tips • Check newspaper ads to see what foods are on sale • Plan nutritious snacks as well as meals • Check the refrigerator, freezer and kitchen cabinets to see what foods you have on hand • Think of ways to use these foods in your plan • Make a grocery list • Group into grocery areas to get it done faster and more efficiently

16. Meal Planning Resources • May seem like a lot of work at first, but it becomes easier with practice! • In the long run, weekly meal planning is well worth it! • Sample handouts: • Meal planning chart/Sample weekly meal plan • Shopping list in categories

17. Meal Planning Challenges • Handout • In pairs or small groups, devise strategies for the meal planning challenges for both families and individuals.

18. Your Turn! • List your family members. • Plan a meal that would accommodate all members of your family. • Take into account everyone’s schedule, allergies, likes, dislikes, activity level, etc. • You may have to substitute/provide alternatives for certain members of your family (this will be good practice for your meal at home planning!)