Meal Planning

1. Meal Planning Breakfast

2. You have to remember the facts about the MY PLATE food guide in order to write nutritionally balanced menus. Dairy: 1 cup= 1 avg. serving 24 ounces daily Grains ¾ cup = 1 avg. serving 1 oz. = 1 avg. serving 6 ounces total daily Protein 3oz. = 1 avg. serving 6 oz. total daily Vegetables ½ cup = 1 avg. serving 2 ½ cups daily Fruits ½ cup= 1 avg. serving 2 cups daily Remember, at least 1 dark green or deep yellow and 1 citrus fruit or vegetable is needed every day.

3. 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.

4. 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

5. _____ 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 large baked potato w/ 1 T. sour cream _____ 1/2 cup corn _____ 1 dinner roll w/ 2 tsp. butter _____ 8 oz. tomato juice _____ 1 cup grapes (snack) G D Sugar & cinnamon are spices, not condiments F Vitamin C G DD PP GG P V Vitamin A F _ P VV V G ERROR! There are only 5 ounces of grains in this menu! V FF

6. 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 3,500 extra calories to make an extra pound.

7. 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.

8. 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

9. BREAKFAST

10. Breaking the fast... Breakfast is the first meal of the day. The word derives from the idea of ‘break’ing the involuntary ‘fast’ during hours of sleep. The meal was popularized in the United States by Edward Bernays during the 1920s and 1930s, in order to promote sales of bacon. A ‘full breakfast’ is a meal featuring all food groups (and perhaps several breads & cereals) and includes hot foods, such as meat and eggs. Although breakfast includes traditional foods, it is often served all day long.

11. Continental breakfast... On the European continent, breakfast consisted of a very light meal eaten in the warmer weather near the Mediterranean coast, while the Northern Europeans in colder climates ate a more substantial morning meal. A typical Continental breakfast consists of juice, coffee and milk, or hot chocolate with a variety of sweet cakes and pastries, often with a sweet jam, cream, or chocolate filling. A Continental breakfast (sometimes called a Mediterranean breakfast) is a light meal meant to satisfy one until lunch.

12. Brunch... The word ‘brunch’ is a blend of the two words breakfast and lunch. It is usually served during the late morning hours, replacing both the breakfast and luncheon meals. Traditional breakfast foods are served for brunch, but are accompanied by some standard luncheon items such as vegetables and desserts.

13. Eggs... Eggs are one of the most versatile of breakfast foods. The pleats on a chef’s hat or ‘toque’, up to 100 of them, are said to represent the number of ways an egg can be prepared! Eggs provide protein for the meal. Protein group Eggs can be purchased fresh in the shell, frozen, dried, reconstituted, or in the form of egg ‘substitutes’.

14. Common breakfast egg preparations... Poached Fried Scrambled Shirred: baked with butter or cream in a small casserole dish called a ‘ramekin’ Soft-cooked (‘coddled’ or cooked just below boiling for 3 minutes instead of 10; served hot) Eggs Benedict

15. Breakfast meats... Bacon, sausages, Canadian bacon, and ham are favorite breakfast meats, each having a distinctive strong flavor created through a curing process… a flavor to ‘wake up the mouth’.To prevent shrinkage on these high-fat meats, cook them at low temperatures and drain the excess fat on paper towels. Steak is another common breakfast meat. Protein group

16. Breakfast vegetables... Vegetable group Tomatoes, onions, olives, peppers are common vegetables served for breakfast… especially as ingredients in an omelet. Hash browns or fried potatoes are a starchy vegetable that is a ‘filling’ and ‘energizing’ addition to breakfast.

17. Breakfast fruits... A fruit compote contains fruit, cooked in syrup. Citrus fruits such as oranges and grapefruit ‘wake up’ the mouth! ½ cup of fruit OR fruit juice is an average serving size Fruit group Strawberries, bananas, raisins, blueberries, etc. complement cereals

18. The most common breads served at breakfast are quick breads, which rise quickly with baking powder or soda rather than with the slower-acting yeast. Breakfast breads... Biscuits Cake donuts Scones Coffee cake Some quick breads start as a dough… a mixture that is firm enough to pick up with the hands. Grains group

19. More quick breads... Waffles Cornbread Pancakes Crepes Muffins French Toast (made with a milk/egg mixture) Many quick breads start as a batter… a mixture that is too soft and ‘runny’ to be picked up with the hands.

20. Breakfast yeast breads... Bagels, English muffins, croissants, brioche, and toast Raised, glazed donuts and rolls Yeast breads eaten for breakfast are often pre-made the day before, since many take hours to ‘raise’ before baking.

21. Cereals... There are over 400 different types and size of boxes of cold cereal available in today’s market, made from oats, wheat, corn, barley, rye, soy, and other high-fiber grains. There are two types of hot cereals: whole/cracked/flaked such as oatmeal, and granular such as farina (cream of wheat). Grains group Cooked (fried, boiled, or baked grits)

22. Breakfast dairy foods... Dairy group Cheese Yogurt

23. Breakfast beverages... Other than milk and fruit juices, coffee, tea, and hot chocolate beverages are the most common breakfast drinks. Coffee is drip-brewed, percolated, vacuum brewed, or French-pressed. It 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. Coffee is ‘brewed’; tea is ‘steeped’ (tea leaves are soaked in hot water). Tea has less caffeine than coffee. Cocoa is chocolate in milk; hot chocolate is chocolate in hot water. Compare nutrients and calories. Tannins, the oils from the coffee beans, give coffee a bitter flavor if held for over an hour.

24. Coffee options... Espresso: coffee made under pressure; double strength Café latté or latté: (ka-FAY LAH-tay)1/3 espresso and 2/3 steamed milk Cappuccino: (kap-oo-CHEE-no)equal parts of espresso coffee and milk and froth, sometimes sprinkled with cinnamon or powdered cocoa Café au lait: (ka-FAY-o-LAY) similar to latte except that drip-brewed coffee is used instead of espresso, with an equal amount of milk. Some add sugar. White coffee: black coffee with unheated milk added. Some add sugar. Mocha: a latte with chocolate added. Chicory: a coffee substitute, used especially during wartime

25. Breakfast on the run... Today’s Americans are increasingly aware of the importance of breakfast to start the day, but fast-paced mornings don’t allow much time for meals. The fast-food industry has responded.

26. Setting the breakfast table... The breakfast table may be set formally or informally. Brightly-colored linens, dinnerware, or centerpieces provide part of your morning ‘wake up call’! Milk or water Juice Bread Fruit Knife blade faces in Napkin folds Coffee spoon Pieces 1” from table edge

27. The End