Meal Planning

impulse

Stores love __________ buying!

-nutrition -how the meal fits with the day's eating pattern -people who will be eating the meal -resources

What are some factors to keep in mind when planning a meal?

-aim for balanced nutrition and a variety of meals and snacks -set aside a regular time and place for meal planning -ask family members about their plans for the week -check the refrigerator, freezer, cabinets to see what foods are on hand -check newspapers/fliers for sales and specials -make a shopping list AND stick to it -don't go shopping when you are hungry -go once a week -take advantage of store and/or brand coupons -buy only what you will use and have room to store -be a considerate consumer -compare prices

What are some tips for planning and shopping?

-look for supermarket advertisements/specials -choose economical main dishes -reduce food waste: plan for leftovers/portion control -prepare more simple meals at home -allow for flexibility in meal planning -compare prices: stores, brands, sizes

What are some ways to reduce food expenses?

meal-by-meal, plan the entire mix and match, mix and match

What are the 3 basic methods for meal planning?

-individual nutrition needs -personal likes and dislikes -food to be avoided for medical, personal, or religious reasons -age

What do you have to keep in mind for the people eating the meal?

choosing a main course then adding side dishes

What do you pick first when meal planning?

-money -equipment -time and energy -food choices and availability (seasonal foods; gourmet foods) -knowledge and/or skills

What kinds of resources do you have to worry about when planning a meal?

-color (use a variety of colors that brighten the meal) -shape and size -flavor and aroma -texture -temperature

What should you consider contrasts in regarding meal appeal?

by week

When is it best to plan your meals?

milk and bread

__________ and __________ are often on opposite sides of the store because that is what most families run out of during the week, and as you go past other items, you may purchase other things.

store brands

brands specific to the stores they came from (Ralph's)

generics

brands that are the least expensive

meal-by-meal

complete a chart that counts for breakfast, lunch, dinner, and snacks for each day of the week; as your complete the chart you can makes your grocery list so you have all of the items you will need; this method is very efficient but it is very time consuming and is not very flexible

store

designed to get you to buy more than intended

national brands

these brands are the most expensive (ex. Coca-Cola, Betty Crocker)

plan the entire mix and match

this method requires you to plan the entree for the meals you will be preparing and then buying a variety of produce (fresh, canned, frozen) and other items you make like; this method is very flexible with some organization to your meals; you would select from what you have to prepare the meals so it is very flexible; taking inventory of what you have and noting what you need is key

lunch

this should account for about 1/3 of the day's calories

dinner

this should account for about 1/3 of the day's calories; it is usually a main course of meat, fish, or poultry. 2 vegetables OR 1 vegetable and a salad, a carbohydrate- bread, rice, pasta, etc.

breakfast

this should account for about ¼ of the day's calories; it usually consists of a carbohydrate, fruit, and beverage

mix and match

with this method you would buy a variety of foods without anything in particular in mind for the week's meals; when it is time to plan what you are making, you would look to see what you have and put together the meal accordingly; the key is to be sure you have plenty of foods to select from all food groups