Meal Planning details

1. Nutritional Needs 1

2. Food,nutrition,nutrients Food: anything solid or liquid which when swallowed ,digested and assimilated in the body keeps it well Nutrition: It’s a combination of processes by which the living organism receives and utilizes the material necessary for the maintenance of its function and for the growth and renewal of its component 2

3. Nutrients The constituents in food that must be supplied to the body in suitable amounts Proteins Fats (lipids) Carbohydrates Vitamins Minerals Water Roughage 3

4. Health and Calorie Health: A state of complete physical , mental and social well-being and not merely the absence of disease . Calorie; A unit measuring the amount of energy provided by food 4

5. Function of food Supplies nutrients to build, repair and maintain body tissues Energy to voluntary and involuntary activities Supplies nutrients to fight against diseases Provides energy to the body through nutrients like Carbohydrates, fats and proteins Water is reqd in large amt to regulate body process like excretion, digestion Roughage helps normal bowel movement Eating provides outlet of stress and strains Is a sign of security for a few. Used as a weapon by refusing to eat food 5

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7. Classification of food Energy giving food: Carbohydrates and Fat eg Cereals, dried fruits ,sugar ,etc Body building food: Protein and mineral rich food . Meat ,fish ,eggs etc Protective Foods :Rich in proteins ,vitamins and minerals Regulating food : Water and roughage 7

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9. Balanced Diet Definition: It is one which contains different types of food in such quantities and proportions that the need for calories , minerals ,vitamins and other nutrients are adequately met Group 1,2,3,4,5 (notes) 9

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11. Energy Yielding component of a diet is protein, carbohydrates and fat Essential for rest ,activity and growth Even at rest it expands certain amt of energy for respiration , circulation ,digestion ,absorption etc Basal metabolism :When body is at rest ,the amt of energy is expended both mentally and physically 11

12. Factors: Age , sex ,height ,weight and type of nutrition Energy reqt Proteins:10-12% Fats:30% Carbohydrates :60% 1gm of carbohydrate or protein =4kcal 1gm of fat =9kcal 12

13. Classification of Work Sedentary work or light work eg reading ,writing ,eating ,watching TV or movies 70 calories/hour Moderate work –light gardening ,walk moderately fast like salesmen ,school teachers . 100-200 calories/hour Heavy work : Labourers ,athletes ,farmers 350 and more 13

14. Calories Men –Sedentary 2425 cal Moderate 2875 cal Heavy 3800 cal Women-Sedentary 1875 cal Moderate 2225 cal Heavy 2925 cal Pregnant +300 14

16. 4-6 years old need about 1,800 calories each day

17. 7-10 years old need about 2,000 calories each day

18. 11-14 years old (boys) need about 2,500 calories each day

19. 11-14 years old (girls) need about 2,200 calories each day

20. 15-18 years old (boys) need about 3,000 calories each day

21. 15-18 years old (girls) need about 2,200 calories each day15

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23. Meal Planning It is a process of deciding what we should eat each day at each meal 17

24. Things you need to know before planning a meal What do I need nutritionally? What food do I already have in kitchen? What food can I make with what I have that will meet my nutritional needs? What meals can I make? What things will I need to purchase to complete my meal? 18

25. Follow Food Guide Pyramid Recommendations Bread, cereal, rice & pasta group * 6 - 11 servings Fruit group *2 - 4 servings Vegetable group *3 - 5 servings Meat, poultry, fish, dry beans, eggs & nuts group *2 - 3 servings Milk, yogurt & cheese group *2 - 3 servings (teenagers - 3 - 4 servings) Fats, oils & sweets *use sparingly 19

26. Understand aesthetic guidelines of meal planning color texture flavor temperature size and shape preparation method nutritional variety 20

27. Seven items that you need to look at before planning meals-Factors The circumstances, values, and ways families manage their resources from house to house are very different in terms of meal preparation. Family Size: This affects the amount of money needed, the preparation time, and the style of table service preferred. Age: Babies, children, teenagers and parents need different foods and don’t eat the same amount 21

28. Activity Level: With more exercise, the body requires more energy. Food Preferences: All families don’t like the same kinds of foods because of culture and traditions. Time:Recipes vary greatly in preparation time required. When there is little time, fix foods requiring little time. Special Diets: Health considerations such as diabetes, high blood pressure, lactose intolerance, ulcer, stroke, and heart problems influence what people eat. What are some examples of foods some people must limit and why? 22

29. Food Budget: If money is limited, foods from basic ingredients prepared from scratch may be a better choice than fast food or convenience foods. Some families don’t realize this and the fact that they could help themselves out of a trying financial situation with their food budget. 23

30. Time Management Organize kitchen Assemble all ingredients before beginning Work on several items at the same time (dovetail) Clean up as you go Implementing time-saving shopping strategies Preparing larger quantities of food at one time and freezing some for later Evaluate the use of convenience foods to save time; may increase expense and lower quality At times the time saved may be of greater value than the additional expense 24

31. Budgeting and Shopping Strategies to Meal Management prepare a shopping list - group similar foods together to be efficient check cupboards/pantry to avoid duplication familiarize yourself with the store layout comparison shopping - compare unit prices and cost per serving avoid damaged goods and frozen packages with ice crystals on outside check dates on the package plan meals around store specials check ads for loss leaders 25

32. stick to the list to avoid impulse buying shop alone avoid shopping when hungry or tired limit shopping trips - the more trips to the store the more money spent purchase what you can use and store quantity buying can benefit if the item is used frequently take advantage of sales of frequently used items; case lot sales buy foods in season for best prices using a calculator while shopping can help keep track of money spent while shopping 26

33. Eating Out more and more meals are eaten outside the home or prepared and brought into the home greater variety of types of foods are available; keep in mind the food pyramid and dietary guideline fast food meals often are higher in fat and salt than home-prepared meals portion sizes may be larger which often encourages overeating on a limited budget reducing the amount of food eaten out can save money 27

34. What You Have Learnt Food-Nutrition, nutrients Health, calorie Functions and Classification of Food Balanced diet Energy Classification of Work Calories 28

35. MEAL PLANNING Importance Recommend meal plan Factors -7 Guidelines Time Management Food budget Eating Out 29