2. Nutritious meals are important for the health and well-
being of the family. Food served should contain the correct
amount of nutrients that the body needs. The food pyramid
is a good guide to be able to plan nutritious meals.
3.
4. Factors in Planning Nutritious Meals
Careful thought is needed to plan nutritious meals
for the family. Learning to use the food pyramid and
understanding the basic food groups as nutritional tools
are equally important as knowing the factors to be
considered in meal planning.
5. 1. Variety of food. Use the food pyramid as a guide. Variety in color, texture,
and flavor of food are equally important.
2. Meal pattern. This serves as the outline in planning the menu or the list of
food to serve.
3. Budget. The budget for food or the available money to spend should
also be considered in meal planning. One should know which food items
will fit into the allotted budget.
6. 4. Amount of time and energy. Consider the schedule and workability in
preparing and cooking meals and in time for dining.
5. Shopping or buying skills. It is also important that you know how to
choose the appropriate stores to buy the food.
6. Size; members’ likes and dislikes; and lifestyle, customs, and traditions of
the family. The family has its own food preferences or likes and dislikes. It is
based on customs and traditions of the family.
7. The Food Pyramid and the Basic Food Groups as
Guides in Meal Planning
According to the Food and Nutrition Research
Institute (FNRI), the food pyramid and the basic food
groups serve as a good guide to help plan a balanced
diet.
8. A diet is the food a person eats regularly. A balanced diet
is one which contains the correct amount of nutrients the body
needs.
The foods are to be chosen from all four levels of the food
pyramid to make sure there is a good balance of nutrients and
variety in the diet.
9. GO
Eat more.
GLOW
Eat moderately.
GO
Eat less.
GROW
Eat moderately.
Fats, sugar and salt
eat very little or avoid them.
Meat and alternatives
2 to 3 servings of meat, poultry, fish,
cheese, eggs
Fruits and vegetables
2 servings of fruits and
2 servings of vegetables.
Rice and alternatives
5 to 7 servings of bread, rice, pasta
10. Recall that the meal pattern is like an outline that lists
the food that are part of the meals. The specific list of food or
dishes in the meal pattern is called the menu.
11. Meal Pattern Sample Menu
Breakfast
fruit
main dish
bread or cereal
beverage
ripe banana
scrambled eggs
fried rice or pan de sal
coffee, milk, or chocolate
Lunch or supper
soup
main dish
vegetable dish
cereal
dessert
sinigang (pork, beef, or shrimp)
rice
fruits in season
