Meal Planning & Nutrition Labels
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Transcript of Meal Planning & Nutrition Labels
Meal Planning & Nutrition Labels
October 26, 2010
Why plan your meals?
Meal PlanningEasier to have well balanced, healthy mealsHelps to avoid unnecessary purchases at the
grocery store, saving time, money, and yourself from empty calorie, energy dense foods
Less eating outSaves money and calories
How can meal planning help you meet your weight management
goals?
Manage portion sizesReduce grazingTakes the “what can/should” I eat factor away
Other Benefits of Meal Planning:
Avoid throwing away leftovers by reusing them in a new meal ($$)
Save time by preparing key ingredients ahead and using them for multiple meals
Step 1: Consider your circumstancesSchedule for meal
Time for meal preparation Who is eating & how manyHow many meals to plan each week
Method of organization Computer, poster, calendar, etc
Special needsSmall children, picky eaters, food allergies
What to do with the leftovers
2. Make a PlanWill your meal plans be weekly or monthlyWhere will you get ideas?How will you record your all your ideas to use
later?
Tips to Get StartedThink of the main dish first, and then work sides into the planStrategize around a theme
Monday meatless, Tuesday ethnic, Wednesday Pasta, Thursday slow cooker, Friday eat out, Saturday leftover
Create a list of meals on index cards & choose a few to do each week
Make dual meals Cook something one day and use the leftovers in another meal
later in the week. Cook 2 meals, and freeze on for a later date. Book: Quick Fix Meals by Robin Miller
Remember to Plan Vegetables and Fruit
Get at least 2 different colors in your meals i.e. red and yellow or blue/purple and green
Always serve 2 vegetables at dinnerPlan fruit for dessertHave fruit at breakfastPacket p.77-78
3. Keep Your Ideas/Plans for Future UseMake a notebookPut your ideas in an excel fileUse index cards
Use Your Plan to Grocery Shop!
Recipe AdjustmentIt is wise to look over recipes and see if
adjustments can be made to make your meals more more nutrient dense or less energy rich
Don’t adjust too muchAccomplished:
SubstitutionOmissionAddition of ingredients
How can you improve the nutrition in the
recipes and food you are preparing?
Helpful Tips Cut fatty foods such as butter, cheese, avocados, etc. in half. (Note this may not
work with baked products) Use fat-free version of products Use lean meats (ground turkey, lean ground beef, fish) Cut off visible fat from non-lean selections (skin on poultry, fat on pork and beef) Add vegetables to combination dishes (stir fry, sandwiches, soups, salads, pizzas,
casseroles...everything!) This adds bulk/volume with few calories Use cooking spray (Pam), water, or broth when sauteing or frying on the stovetop
to cut back on fat Try reducing the sugar (note this will be trial and error, especially in baked
products) Consider using a different cooking method:
More grilling, boiling, broiling, steaming, roasting, baking Less frying
Potato Casserole
Potato Casserole
VideoLabel Reading
1. Serving SizeThe amount of food that
contains the nutrients described in the food label
Given in common measurements
Standardized for the same kinds of food
Allows for comparison
2. CaloriesMeasure of the energy
contained in the food Calories from fat are
also shown. About 40 calories is low. 100 calories is
moderate. 400 calories is high.
3. Nutrients to LimitFat, total fat, saturated
fat, trans fat Cholesterol Sodium
4. Nutrients to IncreaseDietary fiber Vitamin A, vitamin C Calcium, and iron
5. Percent Daily Values (%DV) Based on 2000 kcal diet and gives
the percent of fat, carbohydrate, etc. the
If you need more or less calories the %DV will be different for you If you need 1600 kcals per day and
the %DV for fat on a label says 20%, the percent for you is actually higher
If you need 2400 kcals per day and the %DV for carbohydrate says 10%, the percent for you is lower.
Note: the percent daily values remain quite consistent for vitamins and minerals among calorie levels
General guide %DV 5% or less is low 20% or more is high
6. Footnote Includes more specific
information about the upper and lower limits for nutrients
Allergy information
7. Ingredient ListsListed by weight from
most to least Determine how salty or
sweet a food is by where the sugar or salt is listed in comparison to other ingredients
Dextrose, sucrose, maltose, high-fructose corn syrup, and fruit juice concentrate all mean sugar
Team Time:Lasagna Recipe
1 pound sweet Italian sausage 3/4 pound lean ground beef 1/2 cup minced onion 2 cloves garlic, crushed 1 (28 ounce) can crushed tomatoes 2 (6 ounce) cans tomato paste 2 (6.5 ounce) cans canned tomato
sauce 1/2 cup water 2 tablespoons white sugar 1 1/2 teaspoons dried basil leaves 1/2 teaspoon fennel seeds
teaspoon Italian seasoning 1 tablespoon salt 1/4 teaspoon ground black pepper 4 tablespoons chopped fresh
parsley 12 lasagna noodles 16 ounces ricotta cheese 1 egg 1/2 teaspoon salt 3/4 pound mozzarella cheese,
sliced 3/4 cup grated Parmesan cheese