MEAL PLANNING FOR ENJOYMENT (FOD 1040)
TEXT
Written by
Heather Csikos
Table of Contents
Topic Page
Module Learner Expectations ......................................... 3
Factors Affecting Food Choices ...................................... 4
Lifestyle .................................................................................. 4
Nutrition .................................................................................. 4
Special Dietary Needs ........................................................... 4
Resources ............................................................................. 5
Family and Cultural Traditions ............................................... 6
Psychological and Sociological Influences ............................ 7
Three Steps To Successful Meals................................... 9
1. Planning For Meals ........................................................... 9
Weather .................................................................................... 9
The People Eating .................................................................... 10
Nutrient Value of Food .............................................................. 11
Time, Energy and Budget ......................................................... 14
Skills and Equipment ................................................................ 14
Convenience Foods .................................................................. 15
Presentation of Foods - Variety ................................................ 16
How To Analyze Menus For Variety ......................................... 17
2. Consumer Strategies In Meal Planning ............................ 18
Check coupons and advertised specials .................................. 18
Types of Food Stores ............................................................... 18
Grocery List .............................................................................. 19
Food Selection ......................................................................... 19
Unadvertised Specials ............................................................. 19
Label Information .................................................................... 20
Food Grades ............................................................................ 21
Comparative Shopping ............................................................. 22
Other Factors in Comparative Shopping .................................. 23
Storage of Food in Your Home ................................................. 24
Advertised Weekly Specials ..................................................... 26
3. Meal Preparation...................................................... 28
Managing Time.......................................................................... 29
Group Time Planning ................................................................ 33
Table Service ............................................................................ 34
Basic Table Setting ................................................................... 34
Writing a Menu ......................................................................... 34
Breakfast .................................................................................. 35
Lunch......................................................................................... 38
Dinner........................................................................................ 41
Special Occasions ................................................................... 43
Meal Planning For Enjoyment Text by Heather Csikos, 1997 2
MODULE LEARNER EXPECTATIONS*
The student will:
1. Analyze factors influencing the reasons for eating by completing a variety of written
assignments.
2. Explain factors that contribute to successful meal planning by completing a variety of
assignments on:
a) Considerations about the people you are serving and resources available
b) Nutritional value of menus
c) Use of convenience foods and
d) Analyzing the presentation of foods.
3. Demonstrate the importance of consumer skills in selection of foods for meal
planning by ...
a) Examining store layouts, types of food stores and food storage facilities
b) Comparative shopping
c) Reading food labels and
d) Understanding food grading.
4. Plan and prepare healthy meals for varying lifestyles, available resources and special
occasions by completing menu planning activities which incorporate:
a) analyzing menus for nutritional value
b) estimating costs of menus and
c) Determining which lifestyle factors the menu is appropriate for.
5. Assess in the context of meal planning those components of personal adaptability
which may be significant for career choices by completing the Reflection Record.
6. Demonstrate effort to develop basic competencies emphasizing managing learning,
managing resources, teamwork and demonstrating responsibility through
consultation with the teacher.
*Foods, Guide To Standards and Implementation, Career and Technology Studies,
Alberta Education, Interim 1994
Meal Planning For Enjoyment Text by Heather Csikos, 1997 3
Meal Planning
Planning appetizing meals involves considering all the factors that affect you and your family’s food
choices and lifestyle. Keep in mind the type of meal you are planning, whether it is breakfast, lunch or dinner
there are different meal patterns to fit every occasion. The use of consumer strategies before and while
grocery shopping will save you time and money. Think about using a time plan when preparing a major
meal, you want to have all foods ready to eat at the same time and at the correct temperature.
FACTORS AFFECTING FOOD CHOICES
There are many factors that affect your everyday selection of food. Nutritional value of foods, how
much time and energy you have for food preparation and grocery shopping, your food budget and
knowledge of food preparation are some of these factors. All of these factors are related to your lifestyle.
LIFESTYLE
Your family’s lifestyle plays a major role in how you select food. Lifestyle is your pattern of living. It
includes many aspects of eating: food selection, the social setting in which eating takes place and the
number and time of meals and snacks.
Your lifestyle is influenced by many of the same things that influence your food choices: knowledge
of nutrition, finances, time, family customs and more. Families with two working parents generally have
more money to buy food, but less time and energy for food preparation. A single parent who works may
budget carefully and have little time and energy for food preparation. When one parent works at home there
may more time and energy for food preparation. Busy family schedules result in the use of more
convenience foods. Music lessons, after-school activities and meetings require foods to be available at
varying times. All these aspects of daily living affect what foods you choose to prepare and eat.
NUTRITION
The nutritional value of foods sometimes plays a role in your food choices. You eat certain foods
because they are good for you. If you are looking for a snack and are reminded that you haven’t eaten any
fruits and vegetables that day, you might select one because you know your body needs it. Or you might
have a glass of milk when you are thirsty because you know you should drink milk every day.
SPECIAL DIETARY NEEDS
People requiring special diets such as diabetic, low fat, low cholesterol and low calorie will receive
instructions for these from their doctor and dietitian. It is important to know any diet restrictions of the people
you are planning meals for.
Special diets influence your food choices because they limit certain foods or substances in food.
People with allergies or on special diets are usually extremely efficient at reading food labels and avoiding
foods that cause reactions.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 4
RESOURCES
Your current resources can affect your food selection. Resources include money,
time, physical energy and kitchen equipment available as well as skills in food preparation. In
order to successfully plan meals you should assess your present resources.
Money
The money you have available for food (food budget) affects your meal plans. It can
determine what you eat, your use of convenience foods and how often you can eat out.
Money is limited so you want to stretch your food dollar as far as possible. Being a
comparative shopper will help you get more for your money.
Time and Energy
Everything you do takes time and energy. Like money, these are resources that can
be spent only once, so they are limited. The amount of time and physical energy you can give
to grocery shopping and meal preparation will affect the type of meals you serve.
Your time available for grocery shopping will determine how often you go shopping and
whether you can travel around to different stores or go to the store when you are missing an
ingredient.
Your time for food preparation affects the type of recipes and the complexity of the
meals you can prepare. Simple quick foods and convenience foods can be prepared when
you don’t have much time. Save the more complicated recipes for when you have time to
prepare them. Also consider making food ahead and freezing it (preparing your own
convenience foods and mixes).
In general, food that takes less time and energy to prepare (convenience foods) costs
more money.
Preparation Skills
Your food preparation skills also affect the type of menu you can handle successfully
and how long it will take to prepare it. Be realistic about what you are capable of doing and
build on your present skills.
Technology and Equipment
Availability of some special equipment will influence your menu decisions. Some
recipes call for special equipment, but often other equipment may be substituted.. For
example, stir fried vegetables can be prepared in a wok or a frying pan. Deep fried foods can
be prepared in a deep fat fryer or a deep pot. Pastry can be made using a pastry blender or
using two knives. All foods that are cooked in a microwave can also be cooked using the
range. Consider alternate cooking equipment before ruling out a recipe because you don’t
have the cookware it suggests.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 5
FAMILY AND CULTURAL TRADITIONS
Traditional family foods as well as religion, holiday customs and superstitions will influence
your selection of food and sometimes how it is prepared.
Family Traditions
Certain foods are selected for special occasions, such as cakes for birthdays and weddings.
Sometimes specific family members prepare special dishes. These special foods may be traditional
foods from your ethnic background or just foods that everyone likes. They are all family traditions.
Religion
Food patterns are strongly influenced by religious beliefs. Food is a symbolic part of many
worship services, sacred writings often state what foods you can and cannot eat and some religions
have set periods of feasting and fasting.
Christianity
Different sects of Christianity have different food restrictions. For Roman Catholics, meat is
forbidden on Fridays during Lent and during Holy Communion. Bread and wine symbolize the body
and blood of Jesus. Seventh Day Adventist believe a vegetarian diet promotes good health.
Christmas and Easter are the major celebrations.
Hinduism
Eating the flesh of animals is prohibited in the sacred writings of the Hindus. The cow is a
sacred animal and cannot be eaten, but the milk and butter can be eaten and are considered sacred
foods.
Islam
Eating pork is strictly forbidden according to Islamic teachings. Fasting at certain times of the
year is an important Islamic religious practice, in particular, the Fast of Ramadan.
Judaism
Eating pork and shellfish is not allowed in the Jewish religion. In strict Orthodox Jewish
homes, meat and dairy products are prepared and served separately (Kosher). There are symbolic
foods for Jewish holidays. The Passover Seder uses traditional foods to symbolize the Jews’ flight to
freedom from slavery in Egypt.
Holiday Customs
Many foods are associated with specific holidays and religious festivals. Thanksgiving dinner
usually includes turkey with cranberries and pumpkin pie. Different cultures might adjust their dinner
to reflect their ethnic origin. Indonesian families might serve a peanut sauce with the turkey, whereas
an Asian family might stuff the turkey with a rice dressing.
Whether for a feast or special event (weddings, birthdays and graduations) certain foods
make the celebration special.
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PSYCHOLOGICAL AND SOCIOLOGICAL INFLUENCES
Your food decisions are often a response to psychological (emotions and feelings) and
sociological (peer pressure and lifestyle) needs as well as physical needs. Advertising and
marketing target these aspects of your personality in order to influence your purchasing habits.
Advertising and Marketing
The role of advertising and marketing is to increase your desire for a product to the point
where you will want to purchase it. They appeal to both your psychological and sociological
needs. Advertising appears on radio, TV, bill boards, flyers, etc. Sometimes you feel pressure to
purchase products because the advertisement can make you feel that a particular product will
make your life perfect. A lot of television advertisements focus on snacking. These
advertisements are often directed to children and adolescents and have subtle ways of leading
the viewer to believe that the product is not only delicious, and fun to eat, but that everyone eats
it. Be aware of the psychological effects of advertising to learn how to make rational decisions on
purchases.
Brand names are a form of advertising, they can influence the shopper just by the idea
that you recognize the brand.
Supermarkets are laid out in such a fashion to influence the purchase of certain products
over others. The following organization of products are marketing techniques usually employed
in the supermarkets to influence the shopper to buy them.
Products displayed at eye level.
Products displayed at the end of the aisles or as part of a special display.
Products near the check out counters.
Pricing - Products priced as 2 for $.59 , buy 2 and get the third free, instant coupon
rebate or value priced (get 5-15% off if you are a member) are more likely to influence
you to buy them.
Product packaging also influences the shopper. Brightly coloured boxes are selected
more often than name brands or plain boxed foods.
Before purchasing a highly advertised food consider the following:
Is the product genuinely nutritious or does it need to be eaten with other foods to be
nutritious?
TV advertisements say “this cereal provides a well balanced breakfast when eaten with juice and
milk”. Cereal boxes always have the nutritional value for the cereal itself and also with milk. When
a cereal is eaten with milk it is more nutritious.
2. Are there any misleading methods used to convey the message to buy?
Any brand of margarine advertised as low in cholesterol is misleading because there is no
cholesterol in any margarine.
3. Does the advertisement on the package tell the whole story?
“Toasted Oat Cereal with Real Apples and Cinnamon!” in actual fact the label says dried apple
flakes (are these ‘real’ apples?)
Meal Planning For Enjoyment Text by Heather Csikos, 1997 7
Psychological And Sociological Influences continued
Peer Pressure
Sometimes what you eat is influenced by what your friends eat or don’t eat. Food
is part of your social life. Some of your friends might find certain foods disgusting, or love
other foods. Another friend might find the thought of eating animals revolting and
become a vegetarian. All these can affect how you select food.
There is an increasing desire to be thin especially among adolescent females.
How does your body image affect what you eat?
“15 percent of girls (and 8 percent of boys) diet or exercise to look like
one of the many images they soak up on TV”
People Magazine, June 3, 1996
For females, the search for low calorie, low fat and diet foods becomes a major
consideration in selecting food. For those into body building and shaping, foods and
supplements advertised to increase muscle mass are considered. The powerful desire to
shape your body can result in eating disorders such as anorexia (fasting and reduced
food consumption) and bulimia (overeating followed by depression, then vomiting and/or
excessive exercise and/or laxative abuse). These disorders are debilitating physically
and psychologically, many women every year die from anorexia.
Emotions
Your emotions influence what and how you eat. Sometimes you eat to relieve
tension or anxiety or because you feel depressed. All people don’t eat for the same
reasons. Food can express positive emotions as well. For example, when you prepare a
favourite food for someone you care for or when young children make breakfast for their
parents. Unfortunately, food is also used to influence the behaviour of others, especially
children. “No dessert unless you finish your dinner” or “If you’re good I’ll give you a
candy”.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 8
THREE STEPS TO SUCCESSFUL MEALS
There are three basic steps to good meal planning:
1. Planning: Consider all the factors in meal planning: the weather, the people
you are preparing the meal for, the nutritional value of the food, the time, energy,
money, skills and equipment you have available and the eye appeal of the meal
(presentation).
2. Consumer Strategies - check coupons and advertised specials, prepare a list (check
foods on hand), know the store layout, compare prices while at the store and
check for unadvertised specials, shop in order of food perishability, then select
and store food properly.
3. Meal Preparation - manage your time while preparing your meals, set an attractive
table and serve the meal in an appropriate way.
1. PLANNING FOR MEALS
There are many things to consider when planning meals: the weather,
the people you are preparing the meal for, the nutritional value of the food,
the time, energy, money, skills and equipment you have available and
the eye appeal of the meal (presentation).
WEATHER
You often associate certain foods with a season and the weather that goes with it.
On cold winter days, hot foods like stew, hot chocolate and soup seem to make you feel
warmer. A cold salad plate, iced tea or lemonade on a hot day seem appropriate. These
reactions are purely psychological. The temperature of food does not significantly affect
body temperature, but it is important to consider the affect when planning meals.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 9
THE PEOPLE EATING
Take time to consider the needs and customs of your guests and family members. You
want them to enjoy what they are eating.
Food Preferences
Consider individual likes and dislikes, but do not let one person determine the menu for
everyone else. Food tastes are cultivated and many food prejudices develop when you are
young and often change as you experience more variety in food preparation. It is a good idea to
include only one new food in a meal. This will allow family members to enjoy most of the meal
even if they do not like the new food.
Customs and Traditions
Traditional influences in food selection are strong whether they are national, religious or
family traditions. Consider foods that have special meanings (holiday times) and those which are
not eaten for religious reasons. (See Family and Cultural Traditions, Factors Affecting Food
Choices)
Age
Age affects the kinds and amounts of food eaten. Infants may eat special foods and small
children need small portions and snacks. Adolescents are growing rapidly and may want larger
portions and to eat more often. Adults usually watch their weight or have special diets and seniors
need foods high in nutrient density, but low in calories, salt and usually cholesterol.
Activity Level
Individuals involved in many physical activities will require more servings from the food
groups, especially grain products and fruit and vegetables, than those whom are inactive.
Health Problems
Most dietary restrictions and allergies can be accommodated in menu planning. When
preparing foods for people with special diets serve sauces, gravies, dressings and
accompaniments separately, so those on special diets may choose what will fit into their diet, and
what foods won’t, depending on the restriction.
Low salt diets require you to cook foods without salt and avoid any high salt content foods
such as processed meats (ham, cold cuts, wieners), canned soups, cheese and others in your
meal plans. Preparing foods for people with allergies can be very tricky, depending on the
allergen. An allergy to milk and eggs limits all food with these in them. An allergy to gluten limits
any flour based products, except rice flour and an allergy to seafood or nuts eliminates related
foods. You must be aware of any allergies your family, friends or guests have to alert them to any
food that may contain the problem ingredient and cause a reaction.
Schedules
Meal planning is always easier when people’s schedules are routine. When family
members have different work and activity schedules and are unable to eat together it is important
to plan meals that can be reheated or cooked quickly when needed.
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NUTRIENT VALUE OF FOOD
Follow Canada’s Food Guide. Consider the number of servings needed based on
the age, gender, body size, activity level and physical state of those eating. Try to include
several foods from the food groups in each meal. It is not always necessary to have one
food from each group in each meal as long as the recommended total number of servings
are eaten each day in meals and snacks.
Canada’s Food Guide
The key to good nutrition is to follow Canada’s Food Guide. You can obtain the
nutrients (more than 50) needed by your body every day by following the guide. The four
food groups in Canada’s Food Guide: Milk Products, Grain Products, Vegetables and
Fruit and Meat & Alternatives form an interlocking pattern of good nutrition. If any group
is missing the puzzle is not complete and you are not getting all the nutrients you need
daily.
Main Nutrients Contributed By The Food Groups*
Nutrient Milk Products Grain Vegetables Meat &
Products & Fruits Alternates
Carbohydrate
Fat
Protein
Vitamin A
Thiamine
Riboflavin
Niacin
Folic Acid
Vitamin C
Vitamin D
Calcium
Iron
Fibre
*Adapted from Shopping For Food and Nutrition, Agriculture Canada
Meal Planning For Enjoyment Text by Heather Csikos, 1997 11
Canada’s Food Guide continued
Number and Size of Servings
It may seem like the number of servings suggested from each food group is too large.
Remember that 1 serving of fruit juice is 125 mL (1/2 cup) and there are two servings in a juice
box. Also, usually when you eat rice or pasta, you eat 2-3 servings at one sitting. The number of
servings you need every day from the four food groups depends on your age, body size, activity
level, whether you are male or female and if you are pregnant or breast-feeding. The size of
servings in the Meat and Alternate group varies within the group. For example one serving of
meat, poultry or fish is between 50-100g. For children, 50g would constitute one serving, whereas
adults would need 100g.
Milk Products - 2-4 servings: Children 4-9 years: 2-3
Youth: 10-16 years: 3-4
Adults: 2-4
Pregnant & Breast-feeding Women: 3-4
There is a great variance in the number of servings from this food group. If you consider
the major nutrients Milk Products supply: protein and calcium and their functions: growth and
repair of body tissues, formation and maintenance of strong bones and teeth you should be able
to conclude that the reason youth and pregnant & breast feeding women require the more
servings is because they are in a rapid growth period. It is very important to include fluid milk
every day as a serving from this food group because milk is one of the only foods that has vitamin
D added to it (some other milk and fat products have vitamin D added - check the labels).
Grain Products - 5-12 servings
The range in the number of servings from this food group can be related to its major
nutrient, carbohydrate and its function: supplies energy. The number of servings you should
consume daily is related to your activity level, body size and age. A minimum of 5 servings is
suggested to ensure you get the proper balance of other nutrients in the group.
Vegetables and Fruits - 5-10 servings
Include a minimum of 2 servings of vegetables every day. When making choices in this
group choose one fruit or vegetable high in vitamin C and one high in vitamin A everyday.
Vegetables and fruits high in vitamin C are: cantaloupe, strawberries, citrus fruits, broccoli,
cabbage, sweet potato, rutabaga, cauliflower, tomato, green and red pepper, potatoes,
vitaminized apple juice and Brussel sprouts. Remember that vitamin C is very fragile and
therefore vegetables and fruits should be stored and cooked properly in order to conserve it.
Vegetables and fruits high in carotene (which is converted to vitamin A by our bodies) are orange,
yellow and dark green vegetables such as carrots, sweet potato, broccoli, beet greens,
Meal Planning For Enjoyment Text by Heather Csikos, 1997 12
Canada’s Food Guide continued
winter squash and spinach and fruits such as apricots, nectarines, watermelons and cantaloupes
Eat a minimum of 5 servings a day. Individuals with higher activity levels and larger body
sizes will require more servings each day to maintain their body weight.
Meat & Alternates - 2-3 servings
This food group contributes to the overall intake of protein. It is particularly important as a
source of readily usable iron, primarily from animal products. Consider the wide choice of
alternates from both animal and vegetable origin, including poultry, fish, cheese, legumes and
simulated vegetable products (vegetable protein products made to look like meat and poultry).
Vegetarians must take care when planning their menus to ensure they combine vegetable
sources of protein to make complete protein sources which our bodies require. Combining grains
with legumes; seed or nuts with legumes; or any plant food with a high quality animal protein will
ensure all the essential amino acids (the smaller units making up protein) are present.
Vegetarians must also plan ways to make iron from vegetable sources more readily available to
the body by consuming high vitamin C foods with their meals.
Again, those individuals with higher activity levels and larger body sizes require more than
two servings from this group.
Other Foods
There is no recommended number of servings for other foods. It is believed that everyone
consumes enough of these. Some foods that are considered “others” provide some nutrients, but
not enough to be placed in a food group. Two examples are margarine and butter, they contain
vitamin A, but no calcium or protein. So even though butter is a milk product it is not considered
part of the Milk Products group, nutritionally. Baked and deep fried products may be placed in
there respective food group, but also considered as a serving from “other foods” due to their high
fat or sugar content. For example, muffins are higher in fat than a slice of bread, but still provide
the nutrients of the Grain Products group. Counting a muffin as a serving from Grain Products
and Other would be accurate.
Combination Foods
Foods such as pizza, hamburgers, soups, stews, sandwiches and others provide servings
from more than one food group. Often these foods contain portions of serving sizes as well as full
servings from food groups. It is important to also consider the portions of servings when
determining your total servings for the day.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 13
TIME, ENERGY AND BUDGET
Consider each of these factors before planning the meals. How much time do you
have for grocery shopping and food preparation? Will you have the energy to follow
through with your plan? Does the food planned fit your budget?
Check the specials before you make your list so you can incorporate these into
your menu. Buying quantities of foods is often cheaper, but if you have no room to store
the product or the food goes bad and you end up throwing it away, you are wasting
money. The amount of time, energy and money you have available can determine the
complexity of your menus.
SKILLS AND EQUIPMENT
Assess your present food preparation skills and equipment available, these both
affect the type of recipes you can prepare. If a recipe calls for a piece of equipment you
don’t have, can you find a substitute? Try to improve your skills gradually by trying new
recipes which include different ways to combine ingredients or cook them.
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CONVENIENCE FOODS
There are different types of convenience foods to consider: ready-to-eat, heat and
serve and partially prepared or mixes.
Ready-to-eat Foods require no cooking and little mixing, they can be served directly from
the package or may only need to be reheated or browned. Some examples are: cereals,
granola bars, deli meats, canned meats, baked goods, canned fruits, peanut butter,
frozen juices.
Heat and Serve Foods are usually canned, frozen or dried and require minimal
preparation or cooking. Canned soups and chili; frozen TV dinners, waffles, entrees and
pizza are examples.
Partially Prepared Foods or Mixes are those that require the addition of a few ingredients
and some mixing and cooking. Some examples are cake mixes, puddings, pizzas,
macaroni and cheese, pasta sauces, hamburger helper and others.
Advantages of Convenience Foods
Save Time and Energy Canned and frozen fruits and vegetables have been peeled
and cut, ready for use. Mixes eliminate the need to have all ingredients on hand.
Convenience foods can be stored for long periods of time.
Consistent Quality Ingredients and measurements are rigidly controlled and
stabilizers are used in convenience foods to retain quality.
Easy To Prepare Simple precise directions allow anyone to prepare them.
How To Evaluate Convenience Foods
Consider the cost in time, energy and money before deciding on convenience or
homemade. Some convenience foods cost more than homemade, but others do not.
Making your own soup or juice, usually costs more than buying a can and requires little
time and energy. Making your own baked goods is less expensive than purchasing them
from the bakery, but also more time consuming and requires you to have some baking
skills. Also look at the quality of the food you are selecting. If you prefer homemade over
convenience or visa versa, this will play a big role in your choice. Next consider nutrition.
Processed foods usually have lost nutrients (although some products have had the
nutrients added back), contain preservatives, sugar, salt and fat and may contain more
fillers and stabilizers. Convenience soups and stews do not contain as much meat and
vegetables and homemade soups and stews and are therefore not as nutritious.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 15
PRESENTATION OF FOODS - VARIETY
Variety stimulates the senses and makes meals more appealing. Your appetite is often
stimulated by the first sight or smell of food.
Colour
A colourful combination of foods makes your meal attractive and interesting. Contrasting
colours of food are more appealing than a plate of similar coloured food. Imagine a plate with sliced
turkey, mashed potatoes and cauliflower. Change the cauliflower to carrots or peas and carrots and
you have already improved the eye appeal of the plate. Try to arrange your food so that contrasting
colours are next to one another.
An easy and creative way to add colour is to use garnishes. Garnishes should be simple, yet
attractive. They should be edible and complement the flavour and colour of the plate. Consider
complementary colours: red and green, brown and white, yellow and green and orange and green.
Flavour
A variety a flavours helps to enhance the appeal of the meal. Consider providing foods that
have hot, mild or strong flavours, sweet and sour flavours as well as characteristic flavours such as
garlic, basil, lemon or tomatoes. Be careful when serving similar flavours and repeating flavours in the
same meal, for example, two strong flavoured vegetables served together may be overwhelming and
a meal with both sliced tomatoes and tomato soup is boring. A variety of flavours makes a meal more
interesting.
Texture
Varying the texture of foods in a meal also adds interest. Texture is both seen by your eye and
felt in your mouth, therefore it contributes a great deal to your sense of variety in the meal. Consider
including foods that are soft, hard, crisp, chewy, smooth and chunky. Also look at the dryness or
moistness of each food. Adding sauces can improve the texture of a meal. Some foods have more
than one texture depending on how they are prepared. Consider the option of changing the cooking
method of a food before substituting it with other. Potatoes can be served in many ways: boiled,
mashed, scalloped, baked, French fried, etc. All of these have different textures.
Shape
Plan menu items that have different shapes. Change the shape of whole foods by cutting and
mashing, for example boiled potatoes can be whole, cut or mashed. When you cut vegetables for stir
frying or salads use different methods of cutting: chop, slice, julienne and dice.
Temperature
Always serve your food at the temperature it should be eaten: hot foods hot and cold foods
cold. Some foods taste best at room temperature such as cheese. Consider the temperature of the
food when incorporating variety into the menu.
Method of Cooking and Preparation
Vary the cooking and preparation methods used when you are preparing a meal. Try different
methods of cooking: boiling, steaming, parboiling, stewing, braising, frying, stir frying, baking and
barbecuing. Also serve fruit and vegetables raw, cooked, as an ingredient in a recipe or with a sauce
or dip. These will add interest to the meal.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 16
HOW TO ANALYZE MEALS FOR VARIETY
List all the descriptive words possible for each variety attribute (colour, flavour,
etc). If there are at least two descriptive words the variety is adequate, three the variety is
good and more the variety is excellent.
For example in the menu:
Tomato Cucumber Salad
Baked Breaded Chicken
Mashed Potatoes with Gravy
Peas and Carrots
Biscuits
Hot Fudge Sundaes
Milk Tea/Coffee
Describe the attributes of each menu item:
Attributes Tomato Baked Mashed Peas and Biscuits Hot Amount
Cucumber Breaded Potatoes Carrots Fudge of Variety
Salad Chicken with Gravy Sundaes
Colour red, green brown white, brown green, golden white, excellent
orange brown chocolate
Flavour sweet, mild mild mild, chicken sweet pleasant sweet good
Texture crisp, soft tender, juicy semi-solid, tender crisp flaky, moist smooth, excellent
liquid creamy
Shape wedges, irregular mound round, disk round round excellent
sliced scoops
Temperature cold hot hot hot warm cold and excellent
warm
Cooking none bake boil steam bake none good
Method
If there is not adequate variety, substitute or add foods or garnishes that increase the
variety and eye appeal of your meal.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 17
2. CONSUMER STRATEGIES IN MEAL PLANNING
In order to select and purchase the best foods for your meals you need some
consumer strategies. Whether it is to save time, money or prevent food poisoning the
following information will make you a more efficient shopper. Check coupons and
advertised specials while planning your meals. Consider where you should buy your
food. Prepare an organized grocery list according to the layout of the store. While at the
supermarket select food properly and shop in order of food perishability, check for
unadvertised specials, read labels, understand food grades and comparative shop.
Finally, store food properly in your home.
CHECK COUPONS AND ADVERTISED SPECIALS
Use advertising in your meal planning to reduce the cost of foods you normally
purchase. Read and study the advertisements to take advantage of them. It is a good
idea to write the special price beside the items on your list. This way you can check the
regular price when you get to the store and compare the sale price to that of other brands.
TYPES OF FOOD STORES
There are three basic types of food stores available in major cities:
1. Supermarkets (Safeway, Coop and Superstore),
2. Specialty food shops (individual bakeries and delicatessens) and
3. Neighbourhood convenience stores (Mac’s and 7-Eleven).
There are advantages and disadvantages of each type of store. Shopping
facilities should be rated by: cleanliness, organization, adequate facility for storage
(refrigeration and freezing with no frost buildup), good lighting and friendly pleasant
atmosphere.
Large supermarkets provide the greatest variety of products, usually at the lowest
prices because of the high volume of food they handle.
Neighbourhood grocery stores are usually within walking distance of your home.
They offer a smaller variety of grocery products and the cost of food products is usually
higher because of the smaller volume of sales, but they have longer store hours.
Specialty food shops offer “specialty” items which may not be available in the
larger supermarkets or corner stores.
Check how each store cares for their products (proper storage and rotation) and
you before purchasing goods.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 18
GROCERY LIST
A grocery list is your guide to buying just what you need. If you can stick to your
grocery list you will save money and avoid buying the well marketed products. Plan your
shopping list around the meals that will be served during a specific period of time, for
example, one week. Compare your shopping list with the items you have on hand.
Organize your shopping list according to the layout of the store to make shopping
faster. Consider shopping in the following order:
1. Non-perishable foods - canned goods, baking ingredients, mixes, boxed
foods, paper products and cleaning agents.
2. Refrigerated foods: milk and milk products and meat, then frozen foods.
3. Fragile foods - fruits and vegetables and bakery items
4. Frozen foods - ice cream, juices, convenience foods
This method will shorten the time that all perishable foods are at room temperature.
Examine how the food products are organized. Stores often place the highest
priced brands at eye-level on the shelves. Brand name products and specials are
usually in prominent view at the end of the aisle or in a display of their own. Don’t let the
flashy signs distract you from comparing prices and selecting the product that is best for
your needs.
FOOD SELECTION
Before purchasing foods check to see that they have been stored properly and
they are within the expiry date.
Fresh items should be fresh: meat, poultry, fish and bakery products, check the
dates.
Canned goods should be rotated so that the older cans are used up first. They are
safe to eat as long as there is no sign of bulging or leakage.
Packaged foods such as cereals should be tightly sealed.
Select packaged frozen food that does not contain any ice inside the bag.
Choose produce that is free from bruises and bad spots.
Check the expiry date on milk products and eggs to ensure that you will consume
them before they expire.
UNADVERTISED SPECIALS
Remember that a shopping list is a guideline. Sometimes certain products
are not available and you may have to substitute another. There are also unadvertised
specials that may be a good value for your money.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 19
LABEL INFORMATION
Food labels provide mandatory and voluntary information about each product.
Certain facts must appear on the label (mandatory) whereas others are optional
(voluntary). The following is an example of a label.
Name and Capri PRODUCT OF U.S.A
Style
DICED TOMATOES
Choice Grade INGREDIENTS:
TOMATOES, TOMATO Ingredients
JUICE, SALT, CITRIC ACID, in descending
Grade CALCIUM CHLORIDE. order
Mark
Prepared for Name and
Capri, Calgary, AB Address of
T3V 4Y6 Distributor
Grocery
Product
Symbol
14 fl oz 398 mL 58807 38
Net Quantity
The label must indicate:
Grade mark
Name and style of product
Net quantity
Ingredients in descending order
Name and address of packer or distributor
Canadian grocery product code symbol
Previously frozen (meat products)
Best before date - products that should be used within 90 days or less must
show a durable life date on the label. The best before date means that if
the product is stored properly, it will keep its normal wholesomeness, eating
quality, nutritive value and any other qualities claimed by the manufacturer until
that date. Once the package is opened and some of the food is removed, the date
no longer applies.
Canada Approved - a round label on fresh meat and poultry, cured meats,
canned meats frozen meat dinners and meat-stock soups. It indicates that the
product has been federally inspected.
Artificial flavour - must state whether this is added.
Vitamins and minerals - must be mentioned if added.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 20
FOOD GRADES
Food grades indicate the quality of a product according to standards set by
Agriculture Canada. Food grading is based on physical characteristics such as
appearance, colour, weight and maturity, but not nutritional content. How you plan to use
the food is the best guideline to follow when deciding what grade of food to buy. If a lower
grade will satisfy your needs, you will save money by choosing it.
Meat, Poultry and Eggs
All meat sold in Canada has been inspected. Beef is usually sold by grade A,B,C
and D; poultry by grade A, B, Utility and C and eggs by grade A, A1 and B. The grades
refer to quality characteristics such: flesh colour, fat covering and colouring and age of
the animal for meat and: shell shape, size of air cell and presence of abnormalities such
as blood spots, for eggs. The grades are not related to nutritional value or cleanliness.
Fruits and Vegetables
Fresh and processed fruits and vegetables are both graded. Canned fruit and
vegetables are available in Canada Fancy or Canada Choice. Canada Standard is rarely
available in stores. The grading system considers uniformity of size and shape, colour,
maturity, flavour and aroma.
Other Foods
Butter, skim milk powder, some cheddar cheese, honey and maple syrup are also
graded in Canada.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 21
COMPARATIVE SHOPPING
Comparing prices of similar foods can help you get more for your money. Unit
price labels take the work out of this job for you as far as giving you the most economical
product. You should also consider the style of the product, size of the container, brand
name, food grade, the form of the food (processing method), availability and convenience
before making your final selection.
Unit pricing
Unit pricing is helpful for comparing similar items of different sizes or brands or
different forms of the same item. Unit prices are usually located underneath each item on
the grocery store shelf.
Unit Price Label Example :
UNIT PRICE
1.43/KG
$2.15
SPAGHETTI 1.5 kg
Sometimes the unit price label is unavailable and it is necessary to calculate the
unit cost or the cost per serving to compare products. Divide the cost of the product by
the size (mass (g) or volume (mL)) to get the unit cost. Or divide the price per kilogram by
the number or servings to get cost per serving.
Unit Price = total price of item Cost per serving = total price per kilogram
volume/weight number of servings
Example #1 - Unit Prices
Spaghetti Milk
Price* Size Unit Price Price Size Unit Price
$1.59 500 g $0.00318/g $1.86 2L $.93/L
$1.99 900 g $0.0022/g $3.44 4L $.86/L
*Based on prices, Fall 1996
Example # 2 - Cost per serving - used to compare prices of fresh fruit, vegetables,
meat and any other food product where there is waste (peels, bones, fat, etc).
Broccoli Chicken
Part Price* / # of Cost / Part Price* / # of Cost /
kg Servings Serving kg Servings Serving
whole $1.29 6 $0.21 thigh $4.89 5 $0.98
crowns $1.99 8 $0.24 boneless $13.43 8 $1.68
breast
*Based on prices, Fall 1996
Meal Planning For Enjoyment Text by Heather Csikos, 1997 22
OTHER FACTORS IN COMPARATIVE SHOPPING
As well as looking at unit prices, compare the size of the container, the brand
name, food grade, form of the food, availability and convenience.
Compare similar products with different sized containers. Usually the larger size
is cheaper per unit than the smaller size.
Comparing Different Sized Containers (tomatoes)
SIZE PRICE* UNIT PRICE (cost/L)
398 mL $1.09 $2.74
540 mL $1.19 $2.20
796 mL $1.39 $1.75
*Based on prices, November, 1996
Only buy the large size if you have adequate storage facilities and your family will be able
to eat all of the product without wasting any.
Whether the food’s form is fresh, canned, dried or frozen will also affect the price.
If the processing method is expensive, then the food will cost more. In general, frozen
products are usually more expensive than canned products because of the special
handling and equipment necessary in freezing. Home canning and freezing foods can be
an alternative to store purchased ones. You can compare these prices by calculating the
cost per serving.
Comparing Different Forms Of Blueberries
Form PRICE* # OF SERVINGS COST/SERVING
fresh (100g) $1.99 4 $1.99/4 = 50¢
canned (398 mL) $1.35 3 45 ¢
frozen (600g) $1.99 8 25 ¢
*Based on prices, Summer, 1995
Meal Planning For Enjoyment Text by Heather Csikos, 1997 23
Other Factors In Comparative Shopping continued
Brand name products can influence the shopper. You can usually save money by
buying a store brand or no name brand because the nationally advertised brands must
include the cost of advertising in their price. Always check if the advertised special is
really a good buy, by comparing unit prices or cost per serving.
Comparing Brands (mushrooms)
Brand Brand Name Store Brand No Name Brand
Unit Price* $4.54/L $4.19/L $3.49/L
*Based on prices, November, 1996
Food grades can influence the price of foods. The grade is related to the
uniformity of the pieces of the food and other appearance factors, not the safety or
nutritional value of the food. Always try to get the best quality for the lowest price.
Comparison of Fancy and Choice Grade (Peaches)
Grade Canada Fancy Canada Choice
Unit Price* $0.00399 $0.00324
*Based on prices, November, 1996
Availability of food especially fresh produce can also affect the price. Canada’s
system of food marketing and distribution allows you to get almost any food at most times
of the year. Quality, variety and cost of fresh produce varies throughout the year, as the
seasons change so plan menus considering the availability of foods. Some imported
products are not available all year round or their price might be outrageous. Buy foods in
peak production times as they are more flavoursome, usually more nutritious and less
expensive than those which have traveled a long distance.
Also consider the use of convenience foods. Usually you can save money by
preparing homemade foods, but there are some convenience foods that may be worth
their cost.
There are some circumstances that you need to purchase the more expensive
product.
When you only need a small amount of food (especially when you are trying a new recipe) and
don’t have a use for a larger size.
When you prefer a certain brand (you have already tried the economical brands and don’t like
them).
When you require superior appearance (as in Canada Fancy fruit or vegetables).
Meal Planning For Enjoyment Text by Heather Csikos, 1997 24
STORAGE OF FOOD IN YOUR HOME
When you bring foods home from the store, always put the freshest foods at the
back of the fridge, cupboard or freezer and rotate the others to the front. The ‘just’
purchased foods will take longer to spoil.
Check a food storage chart to see how foods should be wrapped for storage. In
general, frozen foods should have an extra layer of wrapping to ensure they don’t dry out.
Properly stored food retains its nutritional value, colour and flavour longer. Wrap
food appropriately and store at the correct temperature and humidity. Over time all food
deteriorates, food storage guidelines are an attempt to extend the shelf life of foods.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 25
This Week’s Specials - Store A*
Ocean’s Chunk Light Tuna Extra Lean Ground Beef
184g 99¢ 5.45 kg 2 47
lb
Squirrel Peanut Butter Kraft Cheese Slices Thrift Pack Chicken
Assorted varieties Process Cheese Food Includes 4 Wings, 4 Drumsticks & 4
1 kg Assorted varieties Back Attached Thighs
88 3.49 kg
3 500g
149 lb
349
Ragu Spaghetti Sauce
Assorted varieties Yoplait Yogurt Olympic Sliced Meats
750 mL
Or Yop Yogourt Drink
Assorted varieties
175g 159
199 175g or 200 mL
88¢ Schneiders Lifestyle
Nature’s Blend Bread Meats
Assorted varieties
500 g Loaf Orange Juice 125g 269
$ Scotch Buy
5 for 6 Frozen concentrate
Eye of Round Steak
341 mL
109 765 kg
Russet Potatoes Sun-Rype Apple Blends Heinz Strained Baby
Product of Canada or Orange Peach, Cherry, Apple Food
Canada No. 1 Grade Orange, Orange Passion, Apple Assorted varieties
and Apple/Lime
49 128 mL
2 ea
2 for 99¢
10 lb bag 1 Litre
29
1
Celery Stalks Pink Grapefruit Del Monte Mini
Product of U.S.A.
No. 1 Grade
Size 56’s Puddings
Florida Grown Assorted varieties
1.52 kg 69¢lb 5 for $1 4 X 113.5 g
3 for $4
*Based on prices, Jan 97
Meal Planning For Enjoyment Text by Heather Csikos, 1997 26
This Week’s Specials - Store B*
Top Sirloin Beef Steak or Roast Chiquita Bananas
Without value Plus Card: .86/kg .39/lb
Cut from Canada A Grades 500 AVAILABLE IN BIG
DEALS PACK ONLY.
Value plus DISCOUNT
Without Value Plus Card: 6.55/kg 2.97/lb
BRONZE SAVE 5% .82/kg .37/lb
Value plus DISCOUNT SILVER SAVE 10% .77/kg .35/lb
BRONZE SAVE 5% 6.22/kg 282/lb GOLD SAVE 15% .73/kg .33/lb
SILVER SAVE 10% 5.90/kg 268/lb Campbells’ Tomato Soup
GOLD SAVE 15% 5.57/kg 253/lb 284 mL 2 for .98
Kraft Singles Cheese European Bell Peppers Kraft Dinner
Slices Process cheese food Red Yellow Orange Macaroni & Cheese.
98 Regular Only. 225 g
32.s or 48’s. 1 kg
2 /lb
6 99 . 77
Classico Pasta Sauce Catelli Pasta Sauce Catelli Pasta
69 99
Assorted, 700 mL 2 Assorted, 700 mL 1 Assorted, 900g 159
Swift Sliced Side Bacon Swift Sliced Cooked Rustic Bread
Regular Meat Sliced or Unsliced
Lazy Maple 450g loaf
Bologna Mac & Cheese
500g pack
Pepperoni Salami
Salt Reduced.
47 175g vac pack
135
3 109
Minute Maid Orange Juice Extra Lean Ground Beef
Frozen concentrate, 355 mL .97 Ground Fresh Daily
5.49/kg 2.49/lb
WITHOUT VALUE PLUS CARD:
Squirrel Peanut Butter
Value plus DISCOUNT
Smooth Crunchy 1.5 kg 499
Red/ Green Leaf Lettuce .88each
BRONZE SAVE 5% 5.22/kg 237/lb
Cherry Tomatoes SILVER SAVE 10% 4.94/kg 224/lb
Florida Grown US#1 . 99/lb GOLD SAVE 15% 4.67/kg 212/lb
*Based on prices, Jan 97
Meal Planning For Enjoyment Text by Heather Csikos, 1997 27
3. MEAL PREPARATION
Manage your time while preparing the meal, set an attractive table and
serve the meal in an appropriate way.
MANAGING TIME
The amount of time available for planning and preparing a meal is probably the biggest
factor affecting what to cook. Consider the schedules of all family members. If time is short,
consider preparing dishes ahead of time and refrigerating or freezing. Also consider the use of
convenience foods. Be realistic about the time of preparation, the cooking time and the assembly
time.
1. For each menu item consider the time it would take to prepare it and then cook it. Also
consider if there is any last minute arranging to be done to any of the food and allow time to
place food in serving bowls.
2. Decide when the meal will be served.
3. Work backwards to determine when you should start preparing and cooking each dish
4. When you have more than one task to do at the same time, priorize them.
Example Time Plan:
MENU
Tomato Cucumber Salad
Baked Breaded Chicken
Mashed Potatoes with Gravy
Peas and Carrots
Biscuits
Hot Fudge Sundaes
Milk Tea/Coffee
1. Preparation And Cooking Time Chart
Menu Item Preparation Time Cooking Time Last Minute
Tomato Cucumber 10 minutes none none
Salad
Breaded Baked Chicken 15-20 minutes 1 hour none
Mashed Potatoes 5 minutes 25 minutes mash
Gravy 5 minutes 5 minutes none
Peas and Carrots 5 minutes 15 minutes drain
Biscuits 10 minutes 20 minutes and 2-3
minutes to cool
Hot Fudge Sundaes 10 minutes 5 minutes
Beverages 2 min 5 minutes pour
Meal Planning For Enjoyment Text by Heather Csikos, 1997 28
2. Decide when The Meal Will Be Served, for example: 6:30pm
3. Work Backwards to determine when you should start to prepare and cook each
menu item. Start with the menu item that takes the longest to prepare and cook. Have
most menu items ready 10 minutes before serving time (not vegetables) and keep them
warm in the oven.
Baked Breaded Chicken: 15 mins preparation, 1 hour cooking
This dish takes the longest to cook on the menu, therefore plan its preparation and cooking first.
Consider keeping it warm in the oven just before serving to allow you to finish the details of the
other menu items.
Work Backwards:
If serving time is 6:30pm then:
6:20 Remove chicken from oven and place in a serving dish, then return to oven.
One hour earlier at:
5:20 Place breaded chicken in the oven
Fifteen minutes before this:
o
5:05 Heat oven to 350 F. Clean and trim chicken pieces. Dip in seasoned egg
mixture, then breading. Place in oven proof dish.
Mashed Potatoes: 5 mins preparation, 25 minutes cooking, 2-3 mins mashing
This dish requires mashing at the last minute, but can be kept warm in the oven for a few minutes
before serving. Work backwards:
6:20 Drain then mash potatoes, place in serving dish, then oven.
5:55 Place cut up potatoes in boiling water and cover.
5:50 Boil water for potatoes, peel and cut up potatoes.
Biscuits: 10 min preparation, 15 min cooking, 2-3 mins cooling
Biscuits can be mixed up ahead of time, then placed in the oven in time to be hot for the meal.
The oven temperature in set for 350oF for the chicken. This is a lower temperature than biscuits
are usually baked, therefore the biscuits will take longer to cook - 20 minutes. Work backwards:
6:25 Remove biscuits from the Oven and place in a basket.
6:05 Place biscuits in the oven.
5:25 Prepare biscuits (from mix). Roll, cut and place on baking sheet.
Other Menu Items
Continue setting times for the preparation and cooking of each menu item.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 29
4. Priorize Tasks That Need To Be Done At The Same Time.
Make a preparation and cooking schedule in chart format or written format so you
can see any overlapping jobs that need to be rescheduled. Again, start with the
menu item that requires the most preparation and cooking time.
a) Start with Breaded Baked Chicken:
5:05 Heat oven to 350oF. Clean and trim chicken pieces. Dip in seasoned egg
mixture, then breading. Place in oven proof dish.
5:20 Place breaded chicken in the oven
6:20 Remove chicken from oven and place in a serving dish, then return to oven.
6:30 Dinner is served
b) Add Mashed Potatoes:
5:05 Heat oven to 350oF. Clean and trim chicken pieces. Dip in seasoned egg
mixture, then breading. Place in oven proof dish.
5:20 Place breaded chicken in the oven
5:50 Boil water for potatoes, peel and cut up potatoes
5:55 Place cut up potatoes in boiling water and cover
6:20 Remove chicken from oven and place in a serving dish, then return to oven.
Mash potatoes, place in serving dish, then oven.
6:30 Dinner is served
c) Add Biscuits:
5:05 Heat oven to 350oF. Clean and trim chicken pieces. Dip in seasoned egg
mixture, then breading. Place in oven proof dish.
5:20 Place breaded chicken in the oven
5:25 Prepare biscuits (from mix). Roll, cut and place on baking sheet.
5:50 Boil water for potatoes, peel and cut up potatoes
5:55 Place cut up potatoes in boiling water and cover
6:05 Place biscuits in the oven.
6:20 Remove chicken from oven and place in a serving dish, then return to oven.
Check biscuits for doneness. Mash potatoes, place in serving dish, then oven.
6:25 Remove biscuits from the oven and place in a basket.
6:30 Dinner is served
d) Add other menu items and table setting:
Meal Planning For Enjoyment Text by Heather Csikos, 1997 30
COMPLETE PREPARATION AND COOKING SCHEDULE
WRITTEN FORMAT
Tomato Cucumber Salad
Baked Breaded Chicken
Mashed Potatoes with Gravy
Peas and Carrots
Biscuits
Hot Fudge Sundaes
Milk Tea/Coffee
Serving Time: 6:30 pm
5:00 Set the table: place settings, serving utensils, salt and pepper.
o
5:05 Heat oven to 350 F. Clean and trim chicken pieces. Dip in seasoned egg
mixture, then breading. Place in oven proof dish.
5:20 Place breaded chicken in the oven
5:25 Prepare biscuits (from mix). Roll, cut and place on baking sheet.
5:40 Dish up ice cream into dessert bowls and place in freezer.
5:50 Boil water for potatoes, peel and cut up potatoes
5:55 Place cut up potatoes in boiling water and cover
6:00 Set up coffee maker, sugar and cream.
6:05 Place biscuits in the oven. Boil water for peas and carrots. Peel and slice
carrots.
6:10 Add carrots to boiling water and cover. Make the gravy (packaged mix).
6:20 Remove chicken from oven and place in a serving dish, then return to oven.
Check biscuits for doneness. Add frozen peas to the carrots. Mash potatoes,
place in serving dish, then oven.
6:25 Remove biscuits from the oven and place in a basket. Place hot fudge
sauce in the microwave, set time, but press start when it is time to serve
dessert. Drain peas and carrots and place in serving dish and cover. Place
gravy in gravy boat. Toss salad.
Place cold foods (including beverages) on the table first then hot foods.
6:30 Dinner is served
Some of the tasks could be done ahead (earlier in the day) so the schedule isn’t so
packed, for example:
Dish up ice cream into dessert bowls and place in freezer
Prepare all vegetables for cooking
Set up coffee maker
Set the table
Meal Planning For Enjoyment Text by Heather Csikos, 1997 31
PREPARATION AND COOKING SCHEDULE
CHART FORMAT
A chart format allows you to see more clearly the preparation and cooking of each
food.
TIME TOMATO BREADED BISCUITS MASHED CARROTS HOT OTHER
CUCUMBER BAKED POTATOES & PEAS FUDGE
SALAD CHICKEN & GRAVY SUNDAES
5:00 Set the
table
5:05 Bread, then
bake
5:20 Place in
oven
5:25 Prepare
5:40 Slice Dish up ice
vegetables cream
5:50 and Boil water,
refrigerate peel and cut
5:55 Place in
boiling water
6:00 Assemble
coffee
6:05 Place in Boil water,
oven peel and
slice carrots
6:10 Make gravy Add carrots
mix to boiling
water
6:20 Remove Check for Drain and Add peas to
from oven doneness mash carrots
potatoes
6:25 Toss Remove Place gravy Drain Place hot Cold items
from oven in gravy fudge in on the
boat microwave table
6:30 Serve Serve Serve Serve Serve
When all foods are cooked, place in serving dish and keep warm in the oven until serving time.
NOTE: These timetables are only guides. Everyone works at different speeds.
The most important thing about any time table is that all the foods are ready at the
same time and the temperature at which they should be eaten.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 32
GROUP TIME PLANNING
When a group is preparing a meal, the tasks can be divided up and organized so everyone
has a job. Using the following menu:
Tomato Cucumber Salad
Baked Breaded Chicken
Mashed Potatoes with Gravy
Peas and Carrots
Biscuits
Hot Fudge Sundaes
Milk Tea/Coffee
1. You would list the Tasks to be done for each menu item and how long they will take:
MENU ITEM TASKS TO BE DONE TIME
Tomato Cucumber Slice vegetables, toss with dressing 10 minutes
Salad
Baked Breaded Clean and trim chicken pieces. Dip in seasoned egg 75 minutes
Chicken mixture, then breading. Place breaded chicken in the oven.
Mashed Potatoes and Peel and cut potatoes, boil. Drain, then mash. Prepare gravy mix 40 minutes
Gravy
Peas and Carrots Slice carrots, boil, add frozen peas 20 minutes
Biscuits Mix ingredients together, roll and bake. 35 minutes
Hot Fudge Sundaes Scoop ice cream. Heat up hot fudge sauce 15 minutes
2. Decide Who Does What and When.
INDIVIDUAL NAMES
TIME Person A Person B Person C Person D
5:00 Bread, then bake
chicken
Place chicken in the
5:20 oven
Prepare biscuit dough Peel and cut potatoes, Set Table
5:50 boil
Peel and slice carrots, Place biscuits in oven Scoop ice cream and Slice vegetables for
6:05 boil freeze salad
Add peas to carrots Hot fudge sauce in Drain and mash Make gravy mix
6:20 Remove chicken from microwave potatoes
oven
Remove biscuits from Toss salad
6:25 oven
SERVING Serve Serve Serve Serve
TIME 6:30
CLEANUP Wash Dishes Dry Dishes Put away dishes and Clear table and help
DUTY sweep floor where needed
Meal Planning For Enjoyment Text by Heather Csikos, 1997 33
TABLE SERVICE
There are a variety of ways to serve a meal. Formal, informal, individual place
settings and buffets are the most common. You can combine these in any way to create
the mood or occasion desired. Foods can be served directly from the kitchen (informal)
or at the table (formal) or a combination of both. You should set the table for a meal,
depending on the occasion. Place settings should include every utensil necessary for
eating the meal. When planning a buffet you should set the food out in a logical
sequence, preceded by the plates. Cutlery and napkins are usually picked up at the end,
unless there is a table set elsewhere.
BASIC TABLE SETTING
dessert spoon
glass
dessert fork
dinner plate cup &
saucer
dinner fork
soup spoon
side plate teaspoon
salad fork dinner knife
WRITING A MENU
1. Centre the menu on the page.
2. Capitalize The First Letter in Each Word.
3. Write foods in the order that they are eaten.
4. Write foods beside each other that are eaten together.
5. State the method of preparation when possible i.e. Poached Eggs
6. Beverages are last.
For example: French Onion Soup
Roast Leg of Pork with Brown Gravy
Applesauce
Whipped Potato
Fresh Garden Peas
Blueberry Crisp with Ice Cream
Tea, Coffee, Milk
Meal Planning For Enjoyment Text by Heather Csikos, 1997 34
BREAKFAST
Your breakfast should reflect your energy requirements, appetite and the time
available to consume it. Breakfast is an important meal of the day because it follows a
period of fasting - it’s been 12 hours since your last meal. Your blood sugar level may be
at its lowest and your stomach is empty. Your body needs nutrients for the activities of
the morning. The inclusion of a small amount of protein (from grain products or milk) will
prevent mid-morning fatigue.
Breakfast should:
1. Supply ¼ to 1/3 of the daily calories.
2. Supply ¼ of you daily protein requirement.
3. Make a start toward filling the mineral and vitamin quota for the day.
Example of a Nutritional Analysis of Breakfast:
BREAKFAST Energy Protein Calcuim Iron Thiamin Riboflavi Niacin Vitamin C
(kcal) (g) (mg) (mg) mg) n (mg) (mg)
(mg)
Fruit Nog: 50 5 183 0.1 0.05 0.03 0.15 1
30 mL skim milk powder 91 1 20 0.1 0.18 0.01 0.6 94
180 mL orange juice 50 0.5 5 0.4 0.03 0.03 0.9 6
1 banana 65 - 1 0.1 - 0.01 0.1 -
15 mL honey 256 6.5 209 0.7 0.26 0.08 1.75 101
Breakfast should
provide: ¼ - 1/3 ¼ ¼ ¼ ¼ ¼ ¼ ¼
Actual Amount* 400-6 10-14 175-30 2.5-3. 0.25-0 0.3-0.4 3.5-5. 7.5
00 0 5 .4 5
Is The Fruit Nog
Breakfast Adequate?
(compare the actual amounts N N Y N Y N N Y
with the nutrients in the breakfast)
1 Boiled Egg
1 White Toast/Butter 240 8 68 1.7 0.12 0.22 3.0 0
Coffee
Cream/Sugar
Is The Above Breakfast
Adequate? N N N N N N N N
*Based on Male and Female requirements, Ages 13 - 50, Dietary Standards of Canada, 1975
For each breakfast, add foods from the food group where you would find most of the
nutrients that are missing. Add an egg to the fruit nog breakfast and fruit and milk to the
boiled egg breakfast.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 35
Nutritional Value of Breakfasts
Look at the nutritional composition of these breakfasts and compare the total
nutrients to what a breakfast should provide. Where does your breakfast fit?
Amount Energy Protein Calcium Iron Thiamin Riboflavin Niacin Vitamin C
Breakfast (kcal) (g) (mg) (mg) (mg) (mg (mg) (mg)
A Bran Muffin 1 125 3 39 1.4 0.07 0.09 2.0 0
Butter 5 mL
Black Coffee 180 mL
B Apple Juice 125 mL 216 6 167 4.3 0.49 1.1 6.25 48
Cornflakes 200 mL
2% Milk 125 mL
sugar 8 mL
C Orange Juice 125 mL 364 15 308 1.2 0.31 0.67 8.9 64
Whole Wheat Toast 1
Butter/PeanutButter 5/10mL
2% milk 180 mL
D Instant Breakfast 1 env 140 9 130 4 0.59 1 8.1 20
2 % milk 250 mL 129 9 135 0.1 0.1 0.43 2.3 2
TOTAL 269 18 445 4.1 0.69 1.43 10.4 22
E Vanilla Nog:
egg 1 79 6 28 1.1 0.04 0.15 1.8 0
2% milk 180 mL 96 7 235 0.1 0.1 0.6 3.6 1
vanilla/sugar 30 mL 80 --- --- --- --- --- --- ---
255 13 263 1.2 0.14 0.75 5.4 1
TOTAL
F Fruit Egg Shake:
egg 1 79 6 28 1.1 0.04 0.15 1.8 0
2% milk 180 mL 96 7 235 0.1 0.1 0.6 3.6 1
strawberries 125 mL 155 0.5 20 1 0.06 0.17 1.4 150
330 13.5 283 2.2 0.2 0.92 6.8 151
TOTAL
Meal Planning For Enjoyment Text by Heather Csikos, 1997 36
Breakfast Meal Patterns
Light Medium Heavy
fruit fruit fruit
cereal or bread cereal or eggs cereal
beverage bread eggs and/or meat
beverage bread
beverage
Breakfast Skippers
If there is one simple way for you to do something for yourself - it is to start the day
with a morning meal. How you look, feel and think all morning and perhaps even all day,
depends on whether or not you have had breakfast. If you are a breakfast skipper, for
whatever reason, you are suffering. Studies show that skipping breakfast impairs your
health, upsets your disposition, affects your concentration and lowers your vitality. When
you skip breakfast there is an increased chance that you will indulge in snacks that are
high in calories but don’t provide significant other nutrients. Those who eat breakfast are
more alert and more likely to do better in their school work, in athletics and in
extra-curricular activities than those who do not eat breakfast. Plan to eat something you
like from the food groups as soon as you can in the morning. If you have been passing on
breakfast, do not expect your body to feel good as soon as you begin your new pattern of
eating. Symptoms rang from mild nausea to starving by 10:00 am are not uncommon for
the first couple of weeks. Persevere! These symptoms will disappear as your body
becomes accustomed to the new eating habits. Select foods from the four food groups.
Milk and Milk Products - milk, yogurt, cheese
Meat and Alternates - egg, bacon, ham, sausages, peanut butter
Grain Products - cereal, toast, muffins, waffles, pancakes
Fruits and Vegetables - oranges, strawberries, raspberries, grapefruit, juice
Meal Planning For Enjoyment Text by Heather Csikos, 1997 37
LUNCH
Lunch refers to a light meal that is not breakfast or the main meal of the day. It is
most often served around noon. Lunch should consist of one-quarter to one-third of the
daily energy and food group requirements. It should contain at least one food from each
food group. Many lunches need to be portable so it is important to consider the factors in
increasing the time foods can be held at room temperature to prevent food poisoning.
Lunch Meal Patterns
Light Medium Heavy
grain product grain product soup
fruit/vegetable/soup meat grain product
beverage fruit/vegetable/soup meat
dessert fruit/vegetable
beverage dessert
beverage
Nutritional Profile Of A Good Lunch
1 serving of meat/alternates
2 servings of vegetables and fruit
1 -2 servings of grain products
1 serving of milk
Lunch Ideas
Take soup, chili or stew in a thermos.
Pack individual servings of things such as pudding or canned fruit.
Increase the vegetable variety by adding zucchini sticks, cherry tomatoes, and green
pepper strips to the usual carrot, celery, radishes and raw turnip. Include some dip.
Wrap lettuce and other raw vegetables separately to keep them fresh and crisp, then
assemble at lunch time.
Freeze individual servings of leftovers to take for lunch: fried chicken, meat loaf,
apple crisp.
Pack finger foods such as meat or cheese cubes, bunches of grapes and small bags
of crunchy cereal.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 38
Packing Healthy Safe Lunches
Plan ahead to have nutritious foods on hand for lunches and snacks.
Practice safe food handling:
Wash all containers after each use and ensure preparation area is clean.
Wash hands and use clean utensils.
Use brown bags or reusable bags intended for portable meals only.
Use cutting boards to slice, chop and cut foods and sandwiches.
Prevent cross contamination - transfer of bacteria from one item (food, hand or
equipment) to another food.
Keep hot foods hot by pre-heating thermos bottles with boiling water before packing
soups and chili.
Help keep cold foods at safest temperatures longer by packing a chilled can of
juice, or an ice pack with lunch. Freeze cookies or sandwiches (not
mayonnaise-based - as the oil in the mayonnaise separates when thawed) to stay
cold; they should thaw in time for lunch and will help keep other foods cool.
Prewash vegetables and fruits before storing them, to save time when packing
lunches.
Keep packed lunches refrigerated as long as possible.
Do not leave food at room temperature for more than 2 hours. Bacteria need warmth,
moisture and a food source to grow. There multiply very quickly at room temperature.
Use processed meats with 3 - 5 days after opening; cloudy liquid in the package
usually indicates bacterial growth.
Hard cheeses contain less moisture, than soft cheeses so are better choices as
moisture promotes bacterial growth.
Avoid freezing any sandwich which contains fruits or vegetables. They have a high
moisture content which cause the cell structure to break down when frozen then
thawed, resulting in limp and soggy textures.
Avoid mayonnaise based foods - mayonnaise itself has protective qualities to inhibit
bacterial growth due to vinegar, lemon juice and salt. However, food mixed with it
such as tuna, egg and chicken may spoil if not consumed immediately. This is due to
considerable handling and mixing which can add bacteria to protein-based foods.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 39
Sandwiches
The four basic parts of a sandwich are: the bread, the spread, the filling and the garnish.
Bread
Buy whole grain or enriched breads, for best food value. Enriched bread is made with
enriched flour that has added thiamine, rIboflavin, niacin and iron to replace those nutrients lost during
the milling process. It provides less fibre than whole grain breads but is similar in nutritive value.
For variety use cracked wheat, whole wheat, rye, pumpernickel, oatmeal, cheese, French or
raisin bread; Vienna, Kaiser, and Italian, hamburger submarine buns; bagels, crackers and pita
pockets, or muffins and tea biscuits.
Spread
The spread prevents the filling from soaking into the bread and adds flavour. Use butter,
margarine, mayonnaise, cream cheese by themselves or in combination. The spread should be
removed from the refrigerator in advance, so that it can be applied to the bread without tearing it.
Fillings
Sandwich fillings range from simple slices of meat to elaborate combinations of ingredients.
Prepare all the ingredients for fillings before the bread is uncovered: slice tomatoes, peel cucumbers,
wash and dry lettuce, Fillings should be moist enough to stick together but not so moist that they soak
the bread or drip out of the sandwich. To moisten filling, choose whatever will best complement the
flavour, for example: salad dressing, mayonnaise, milk, cream ketchup, mustard, chili sauce or fruit
juice. Add seasoning (salt and pepper), a few drops of lemon juice, vinegar, Worcestershire sauce, or
mustard, a little at a time. Have something crispy or crunchy in the filling such as lettuce, cucumber,
pickle, nuts, olives, celery, green pepper, carrot or cabbage. Slice meat very thin for sandwiches and
use several slices instead of one thick one.
Garnishes
Garnishes should be edible, colourful and should harmonize with both the filling and the type
of sandwich. Water cress, parsley, pickles, decorative pieces of raw vegetables, small amounts of
salad and tomato add colour, texture and nutritional value.
Freezing and Thawing Sandwiches
For longer storage most sandwiches may be frozen. Filling made of meat, poultry, fish peanut
butter and cheese (although it becomes crumbly) freeze well. Only a few ingredients are unsuitable
for use in sandwiches that are to be frozen: eggs become tough and dry (mash hard-cooked eggs
thoroughly before freezing; celery, cucumber, lettuce and other greens lose crispness; tomatoes, jam
and jelly tend to soak into the bread during thawing; luncheon meat becomes overly salty; and
mayonnaise tends to separate on freezing so use salad dressings or sour cream instead.
Freeze sandwiches in air tight wrapping, individually or up to four at a time. Sandwiches may
be kept up to 6 weeks in the freezer.
Thaw frozen sandwiches in their wrappings. Individually wrapped sandwiches will be thawed
but still cool at lunch time. Packages of three whole sandwiches will take about 3 hours to thaw.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 40
DINNER
Dinner Meal Patterns
Light Medium Heavy
3-4 items 5-6 items 7-8 items
main dish salad/soup appetizer
starchy vegetable/ main dish salad
grain product starchy vegetable/ main dish
vegetable grain product starchy vegetable/
beverage vegetable grain product
dessert vegetable
beverage bread
dessert
beverage
Dinner should provide a selection of foods from each food group:
1 serving milk products
2-3 servings vegetables and fruit
1-2 serving grain products
1 serving meat and alternates
Meal Planning For Enjoyment Text by Heather Csikos, 1997 41
Parts of the Dinner Meal
Appetizers
Fruit or vegetable juice, crackers, raw fruits or vegetables with or without dip, soup
(cream or broth based), small servings of pate, cheese balls, seafood cocktail, antipasto,
deep fried finger foods and others.
Main Course
Plan the main meal for each day of the week around a protein food: beef, pork,
veal, lamb, seafood, poultry or alternates(eggs and legumes). Meats may be roasted,
stewed, fried, barbecued, broiled or used as an ingredient in a casserole, salad or stew.
Grain Products
Use rice, pasta, rolls, buns, bread and biscuits, one or more that goes with the
meal.
Vegetables
Choose vegetables, raw and cooked to complement the protein (main course),
taking advantage of foods in season. Use vegetables alone: asparagus, artichokes,
beans, beets, broccoli, cabbage, carrots, parsnips, corn, cucumber, eggplant, peas,
celery, peppers, squash, zucchini, tomatoes, mushrooms or in combination: vegetable
stew, scalloped vegetables, ratatouille and stir fried vegetables.
Salad
Tossed, Chef’s, potato, jellied, bean, coleslaw, spinach, waldorf and Caesar.
Dessert
Fruit, puddings, custards, cakes, cookies, pies, crisps, cobblers, ice cream soufflé,
jelly, trifle, cheese cake, creams and charlottes.
Beverages
Milk, fruit juice, coffee, tea and punch.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 42
SPECIAL OCCASIONS
Certain occasions throughout the year elicit special foods. Birthdays, weddings,
anniversaries, graduations, Grey Cup parties, family reunions, barbecues and others are
examples of special occasions. The occasion can be made formal or informal by the type
and way food is served.
Planning For Special Occasions: What, Where, When, Who and Theme
1. What is the purpose of the special occasion?
2. Where will it take place? Is it informal or formal? Large or small gathering?
3. When? Set a date.
4. Who should be invited?
5. Theme - This may be set by the nature of the occasion such as a birthday or wedding.
It may be related to a religious celebration or holiday. Whatever the theme, you
should plan the invitations, decorations and food to carry out your theme.
Designing An Invitation
Include all the important details: your name and phone number, the party/dinner
theme, place, date, time and whether you require a reply (RSVP)
Use a simple colourful design that is neat and appealing and takes into consideration
the theme of the occasion.
Meal Planning For Enjoyment Text by Heather Csikos, 1997 43