Meal and Menu Planning for Your Family

Preparing you for your meal at home

Scenario…. Tomorrow you are having friends over for dinner. There will be 8 people in total, 4 adults and 4

children. You would like to prepare a meal that requires little

work while your company is over so you can spend as much time with them as possible.

In addition, you know the children are picky eaters and one of the adults is allergic to peanuts.

› What would you serve based on the information you do have?

› Is there any other information you need in order to plan your meal?

Menu Planning

Menu Planning:› Constructing a single balanced meal by

grouping food groups in their proper amounts.

› Another example can be for a more formal dinner such as planning and preparing: Hors d'oeuvres Appetizer – salad or soup Main course/entrée Dessert

Menu Example

Menu Planning

What do you need to consider?› Availability of ingredients› Preparation time› Cost› Nutrition› Ability/skill in the kitchen› Presentation

Meal Planning Meal Planning:

› Planning what you are going to serve for multiple meals for a certain amount of time

Meal Planning – Multiple Meals

May plan for a:› Week› Day› Month› Many months

http://www.eatrightontario.ca/en/menuplanner.aspx#

The Benefits of Meal Planning

› Saves Time At home and at the grocery store

› Saves Money Reduces impulse buying Only buy what you need

› Promotes variety

› Promotes healthy eating Less likely to grab for something convenient

such as fast food

Meal Planning Guidelines

Food Preferences› Likes and dislikes

Nutritional Needs› Consider age groups and stages of life› A preschooler, teenager, and a

grandparent will all have different nutritional needs

Meal Planning Guidelines

Special Dietary Needs› Consider allergies, health conditions, etc.

Use and availability of resources› A person’s skills in the kitchen› Cooking equipment available› Nearby grocery stores› Etc.

Meal Planning Guidelines

Season of the Year› Hot and hearty in winter› Cool and light in summer

Meal Appeal› What it looks like: contrasts in food

textures, colours, flavour, shape, size, and temperature

› Garnishes

Meal Planning Guidelines

Cost› Factors that affect how much families spend

on food Total family income Amount of food eaten away from home Food prices Amount of food waste Types of foods prepared (meat is generally

more expensive) Time and skills available/kitchen expertise Knowledge of proper food storage

Meal Planning Tips

Try to choose main dish first (i.e., chicken as your protein, then build around that)

Aim for balanced nutrition and variety throughout the week (use Canada’s Food Guide as a resource)

Set aside a regular time and place for meal planning

Ask family members about plans for the week – may change what you prepare

Meal Planning Tips

Check newspaper ads to see what foods are on sale

Plan nutritious snacks as well as meals

Check the refrigerator, freezer and kitchen cabinets to see what foods you have on hand› Think of ways to use these foods in your plan

Make a grocery list › Group into grocery areas to get it done faster and

more efficiently

Meal Planning Resources

May seem like a lot of work at first, but it becomes easier with practice!

In the long run, weekly meal planning is well worth it!

Sample handouts:› Meal planning chart/Sample weekly meal

plan› Shopping list in categories

Meal Planning Challenges

Handout

In pairs or small groups, devise strategies for the meal planning challenges for both families and individuals.

Your Turn!

1. List your family members.

2. Plan a meal that would accommodate all members of your family.

3. Take into account everyone’s schedule, allergies, likes, dislikes, activity level, etc.

4. You may have to substitute/provide alternatives for certain members of your family (this will be good practice for your meal at home planning!)