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Meal planning
Nutritional Needs discusses the components of a balanced diet including food, nutrients, health, calorie intake, and the functions and classification of different foods. It also covers the factors that determine energy needs and recommendations for a balanced diet. Meal planning involves considering nutritional needs, food preferences, budget, and time available to plan healthy, balanced meals for individuals and families. Proper meal planning and budgeting strategies can help ensure nutritional needs are met affordably and efficiently.
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Meal planning
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- 2. Food,nutrition,nutrientsFood: anything solidor liquid which when swallowed ,digested and assimilated in the body keeps it wellNutrition: 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 component2
- 3. NutrientsThe constituents infood that must be supplied to the body in suitable amounts Proteins Fats (lipids)Carbohydrates VitaminsMineralsWaterRoughage3
- 4. Health and CalorieHealth: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 foodSuppliesnutrients to build, repair and maintain body tissuesEnergy to voluntary and involuntary activitiesSupplies nutrients to fight against diseasesProvides energy to the body through nutrients like Carbohydrates, fats and proteinsWater is reqd in large amt to regulate body process like excretion, digestion Roughage helps normal bowel movementEating provides outlet of stress and strains Is a sign of security for a few. Used as a weapon by refusing to eat food5
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- 7. Classification of foodEnergygiving food: Carbohydrates and Fat eg Cereals, dried fruits ,sugar ,etcBody building food: Protein and mineral rich food . Meat ,fish ,eggs etcProtective Foods :Rich in proteins ,vitamins and mineralsRegulating food : Water and roughage 7
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- 9. Balanced DietDefinition: Itis one which contains different types of food in such quantities and proportions that the need for calories , minerals ,vitamins and other nutrients are adequately metGroup 1,2,3,4,5 (notes) 9
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- 11. EnergyYielding component ofa diet is protein, carbohydrates and fatEssential for rest ,activity and growth Even at rest it expands certain amt of energy for respiration , circulation ,digestion ,absorption etcBasal metabolism :When body is at rest ,the amt of energy is expended both mentally and physically11
- 12. Factors: Age ,sex ,height ,weight and type of nutritionEnergy reqtProteins:10-12% Fats:30% Carbohydrates :60%1gm of carbohydrate or protein =4kcal1gm of fat =9kcal12
- 13. Classification of WorkSedentarywork or light work eg reading ,writing ,eating ,watching TV or movies 70 calories/hourModerate work –light gardening ,walk moderately fast like salesmen ,school teachers . 100-200 calories/hourHeavy work : Labourers ,athletes ,farmers 350 and more13
- 14. CaloriesMen –Sedentary 2425 cal Moderate 2875 cal Heavy 3800 calWomen-Sedentary 1875 cal Moderate 2225 cal Heavy 2925 cal Pregnant +30014
- 15. Calories1-3 years oldneed about 1,300 calories each day
- 16. 4-6 years oldneed about 1,800 calories each day
- 17. 7-10 years oldneed 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 meal17
- 24. Things you needto know before planning a mealWhat 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 GuidePyramid RecommendationsBread, cereal, rice & pasta group * 6 - 11 servingsFruit group *2 - 4 servingsVegetable group *3 - 5 servingsMeat, poultry, fish, dry beans, eggs & nuts group *2 - 3 servingsMilk, yogurt & cheese group *2 - 3 servings (teenagers - 3 - 4 servings)Fats, oils & sweets *use sparingly19
- 26. Understand aesthetic guidelinesof meal planningcolortextureflavortemperaturesize and shapepreparation methodnutritional variety20
- 27. Seven items thatyou need to look at before planning meals-FactorsThe 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 amount21
- 28. Activity Level: Withmore 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: Ifmoney 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 ManagementOrganize kitchenAssembleall ingredients before beginningWork on several items at the same time (dovetail)Clean up as you goImplementing time-saving shopping strategiesPreparing larger quantities of food at one time and freezing some for laterEvaluate the use of convenience foods to save time; may increase expense and lower qualityAt times the time saved may be of greater value than the additional expense24
- 31. Budgeting and ShoppingStrategies to Meal Managementprepare a shopping list - group similar foods together to be efficientcheck cupboards/pantry to avoid duplicationfamiliarize yourself with the store layoutcomparison shopping - compare unit prices and cost per servingavoid damaged goods and frozen packages with ice crystals on outsidecheck dates on the packageplan meals around store specialscheck ads for loss leaders25
- 32. stick to thelist to avoid impulse buying shop aloneavoid shopping when hungry or tiredlimit shopping trips - the more trips to the store the more money spentpurchase what you can use and storequantity buying can benefit if the item is used frequentlytake advantage of sales of frequently used items; case lot salesbuy foods in season for best pricesusing a calculator while shopping can help keep track of money spent while shopping26
- 33. Eating Outmore andmore meals are eaten outside the home or prepared and brought into the homegreater variety of types of foods are available; keep in mind the food pyramid and dietary guidelinefast food meals often are higher in fat and salt than home-prepared mealsportion sizes may be larger which often encourages overeatingon a limited budget reducing the amount of food eaten out can save money27
- 34. What You HaveLearntFood-Nutrition, nutrientsHealth, calorieFunctions and Classification of FoodBalanced dietEnergyClassification of WorkCalories28
- 35. MEAL PLANNINGImportanceRecommend meal planFactors -7GuidelinesTime ManagementFood budgetEating Out29