Basic Meal & Menu Planning
As a basis for meals and menu planning, refer to the pyramid information to make sure you have the basic food requirements met for all family members. Then cross check and plan by looking over basic food categories to target healthy foods to fit the lifestyles and health of everyone. For example, if someone has depression, add some foods mentioned above to his or her dietary plans that aid in the healing and prevention of depression.
Meal planning also depends upon several factors like the number of people eating, meal times, special dietary concerns, budget, available foods, recipes on hand and likes and dislikes of everyone who will be eating. Begin by choosing foods and recipes that you like and know how to prepare well and that fit into everyone’s dietary plans. If one or more people have special needs, like diabetics, plan ahead for substitutions either in the food preparation or food substitution for that individual or for those individuals.
There are a few things to note when making meal choices and menu planning. First, some foods may be advertised a certain way, but that doesn’t mean you can’t experiment. For instance, eggs and sausage can be served for dinner, not just breakfast. And waffles can be made from healthy wheat grains and eaten for lunch with fresh fruits instead of sugary syrup and heavy butter for breakfast.
Add variety, too. Have other family members jump in and prepare meals some nights and on weekends. Kids enjoy making macaroni and cheese, so host mac-n-cheese night on Wednesdays, for example. Then alternate different vegetable combinations, colors and textures to vary the menu on a weekly basis (no need to let boredom take over on Wednesdays with the same routine!)
To help with family food budget concerns, clip coupons from newspapers, weekend inserts, and any place you can find them. Downloaded coupons from the Internet to save money, too, from places like CoolSavings.com and CouponCart.com. RefundingMakesCents offers an affordable subscription to a neat print magazine for coupon deals, trades and lots more, with a secret code to their website for Internet coupon-codes for lots of online companies like Amazon.com (cookware) and Barnes and Noble (cookbooks).
Also note seasonal food selections for savings. Create menus and meals based upon what’s on special that week or month. Hint: stock up and store or freeze special-priced items and family favorites when possible and storage room and the budget allows. But don’t over do it. With convenience stores and supermarkets for food shopping in practically every neighborhood anymore, there is no need to hoard. An old saying, Haste makes waste might apply if you see a great buy, purchase multiple items, then let them become outdated and have to toss them out.
One fun way to save is by trading coupons and working out food deals with friends, family, neighbors, your church group and anyone else who’d like to join in. Food cooperatives and farm markets available in your area may offer special pricing to groups or large purchases. So team up for better purchasing power and split everything up between group members. If you’re not into that much organization, go one-on-one with a neighbor, other friend or relative. Buy a huge bag of potatoes, onions, oats, and / or other foods, then share.
Here is one special item to note with regards to dietary planning. It’s unfortunate, but fast foods, especially those that are high in fat content (fried, greasy foods), are often cheaper than good, healthy food choices. For example, lean beef costs more than high-fat beef; cereals high in nutritional value are often priced much higher than the low-cost, sugary brand names. And low income and homeless people are particularly victims of this situation, many times needing to turn to the less healthier food choices for survival. So whenever possible, your plans might want to include donating a portion to homeless shelters and churches who would probably be more than willing to take extras off your hands.
Adventures in Food and Nutrition! is designed to help you explore the exciting world of food and nutrition. You will explore beyond familiar foods and preparation methods. A multicultural, multiethnic emphasis will encourage you to try new foods.
Adventures in Food and Nutrition! introduces you to food and nutrition. It will lead you to develop scientific and inquiry skills, preparing you to become nutritionally literate and able to make smart food choices. You will sharpen your critical thinking and problem-solving skills and apply math and science principles with hands-on exercises and experiments. These will help you develop the skills and knowledge you need to become an informed food consumer.
Each chapter begins with objectives and new terms you will encounter. Chapters also include a summary, vocabulary activities, review questions, application questions, and activities, plus hundreds of colorful photos and charts. Each chapter also includes special interest topics focusing on nutrition, cultures, health concerns, and technology. Math and science topics related to food and nutrition are also featured.
Adventures in Food and Nutrition! makes the study of food and nutrition a fun adventure. It will help you understand the consequences of your food choices. It will also allow you to become involved in both the science and creativity of preparing nutritious meals and snacks.