Meal Planning

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Meal Planning
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You have to remember the facts about the food
pyramid in order to write nutritionally balanced
menus.
Meats 6 oz. total 3oz. 1
avg. serv. 2 servings daily
Fruits ½ cup 1 avg. serv.
1 ½ cups daily
Breads Cereals ¾ cup 1 avg. serv. 1
oz. 1 avg. serv. 6 ounces total daily
Vegetables ½ cup 1 avg. serv.
1 ½ cups daily
Dairy 1 cup 1 avg. serv.
24 ounces daily
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Fruits vegetables can be divided into 3
categories...
1 serving of citrus fruits vegetables each day
assure you of getting Vitamin C
1 serving of dark green or deep yellow fruits
vegetables each day assures you of getting enough
Vitamin A
Citrus fruits vegetables oranges, lemons,
limes, grapefruit, tomatoes
Dark green deep yellow fruits and vegetables
green beans, broccoli, parsley, apricots,
pumpkin, sweet potatoes, carrots, spinach
Other fruits vegetables potatoes, corn,
cucumbers, watermelon, radishes, bananas, grapes,
apples,
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Abbreviations...
The use of abbreviations saves time and space
when writing menus and cookbooks.
Tablespoon T. or tbsp.
Teaspoon tsp., t., ts.
Cup cu., c.
Pint pt.
Quart qt.
Gallon gal.
Ounce oz.
Pound lb. or
Package pkg.
Calories cal.
Large lge.
Medium med.
Small sm.
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Measuring Equivalents...
3 teaspoons 1 tablespoon
16 tablespoons 1 cup
2 cups 1 pint
2 pints 1 quart
4 quarts 1 gallon
8 fluid ounces 1 cup
16 ounces 1 pound
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Food and the 5 Senses...
We taste sweet, sour, salty, and bitter.
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.
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Remember the condiments!
Condiments are those 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.
Mustard
Catsup
Soy Sauce
Mayonnaise
Syrup
Sour cream
Salad Dressings
Relish
BBQ Sauce
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_____ 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 dont exceed
calorie limits.
_
M
V
V
ERROR! Corn should be ½ cup3/4 cup is a lot!
B
ERROR! There are only 5 ounces of breads and
cereals in this menu!
_
F
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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
burnedthe excess are stored as fat. It only
takes 3,600 extra calories to make an extra pound.
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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.
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Controls food production, manufacturing, and
accurate labeling.
Food Drug Administration
Servings
Ingredients are always listed in order of
quantity!
RDA Recommended Daily Allowance
RDA Recommended Daily Allowance
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The End
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• Preparing individuals for life and work
• Strengthening families
• Empowering communities
• Created by Barbara L. Swarthout, Family
  Consumer Sciences teacher at Elkhorn High School