Meal Planning Daily Planner - PDF by xak10506

VIEWS: 27 PAGES: 6

									University of Hawai'i at Manoa, College of Tropical Agriculture & Human Resources,
Department of Family & Consumer Sciences,
Department of Human Nutrition Food and Animal Science,
Cooperative Extension Service, Nutrition Education For Wellness
www.ctahr.hawaii.edu/NEW



                                          Meal Planning
                                                      Daily Planner
•   Plan meals and snacks for your family for one day.
•   Be sure to include the recommended number of servings from each food group.
•   Include at least 5 servings from the vegetable and fruit groups.
•   Go easy on the sugars, fats, and salt!
•   Think of a snack as a mini-meal.
MEAL PATTERNS                                                       MENU                                                COST

 Morning:
 2 Grains or starches
 Fruit/100% Fruit juice
 Milk or water
 (Egg or lowfat meat
   may be included)

 Healthy mid-morning snack
 low in sugars, fats, and salt.                                                                               subtotal: $

 Lunch:
 2 Grains or starches
 Meat, bean, fish, or poultry
 Vegetable
 Fruit
 Milk or water

 Healthy afternoon snack
 low in sugars, fats, and salt.                                                                               subtotal: $

 Evening:
 2 Grains or starches
 Meat, bean, fish, or poultry
 Vegetable
 Fruit
 Milk or water

 Healthy evening snack
 low in sugars, fats, and salt.                                                                               subtotal: $
 How well did you build your Pyramid?                                                              Total cost for day: $_______

                                         Milk, Yogurt,                     Meat, Poultry, Fish,
                                         Cheese                             Dry Beans, Eggs

                                       Vegetable                                and Fruit

                                                                                     Bread, Rice, Cereal, Pasta
                                                                                                                     Revised: 7/08
                             Save Time

    Plan quick-fix meals from foods cooked a day or two earlier!

     SUNDAY    MONDAY       TUESDAY WEDNESDAY THURSDAY              FRIDAY    SATURDAY
B
R              Fried eggs              Fruit Salad
E
A                 & rice
K
F
A
S
T

               Chicken                  Fish burger    Fried rice             Portuguese
L               Salad                                                         bean soup
U
N
C
H




D
      Rice &   Creamed      Fruit salad Rice & Pot     Chop Suey Portuguese
I     Baked    Chicken        & Fish       roast                 bean soup
N
N
     Chicken
E
R




                                                 Guidelines for Healthy Eating
                                                             AIM FOR FITNESS...
                                                      Aim for a healthy weight.
                                                      Be physically active each day.

    Aim for Good                                        BUILD A HEALTHY BASE...
      Nutrition                                       Focus on fruits.
                                                      Vary your veggies.
                                                      Get your calcium-rich foods.
                                                      Make 1/2 your grains whole.
                                                      Go lean with protein.
                                                      Keep food safe to eat.

                                                            CHOOSE SENSIBLY...
                                                      Choose a diet that is low in
                                                      saturated fat and cholesterol and
                                                      moderate in total fat.
                                                      Choose beverages and foods to
                                                      moderate your intake of sugars.
                                                      Choose and prepare foods with
                                                      less salt.
                                                      If you drink alcoholic beverages,
                                                      do so in moderation.
                                       Make Meals
                                       Appealing

                     Plan meals with foods of different...


             ...c                                                               rs
                 olo                                                          vo
                    rs                                                      la
                                                                        ...f


                                                                     ...sh
                     es
                 xtur                                                     ap
                                                                            es
            ...te

                                     ...temperatures

                                 Variety in Meals
Consider each of the following tips as you plan meals:

Nutrition          Use MyPyramid to help ensure good nutrition.

Color              Include foods of different colors in meals. Look for sales on the
                   following for good contrast at low cost: carrots, oranges, bell pepper,
                   tomatoes, Manoa lettuce, spinach, apples, broccoli, red cabbage,
                   sweet potatoes, and papayas.

Shape              Vary the shape and size of food pieces: Include chunks, slices, strips,
                   and wedges.

Taste or flavor Use a variety of flavors such as sweet, sour, salty, bland, spicy, or tart.

Temperature        Serve foods at the appropriate temperature. Serve foods of various
                   temperatures at each meal.

Texture            Serve foods of different textures such as hard, soft, moist, dry, crisp,
                   smooth, or chewy.
                                                                                     Today's
                                                                                     Specials
           Save Money
                                                                                     (as of 2008)

      Whenever possible, plan meals based on sale items (noted in newspaper ads) to save
      money.
      Use the following approximate costs to determine meal costs when newspaper ads are
      not available.

lean hamburger $3.99/lb.                                  potatoes $3.49/5 lb.                             milk $5.00/gal.
       (93% lean)

ground turkey $2.80/lb.                         iceberg lettuce $1.39/lb.                        milk $3.59/half gal.

chicken thighs $5.99/5 lb.                      cabbage 79¢/lb.                                  yogurt 10/$6.00

                fish $5.99/lb.                  Italian squash $1.79/lb.                         cheese $3.00/8 oz.

turkey $1.99/lb.                                broccoli $1.99/lb.                               ice cream $3.49/1.75 qt.

canned tuna 69¢/6 oz.                                       strawberries $3.50/lb.
                                                                                                                    eggs $3.29/doz.
corn beef hash $1.50/15 oz.                     apples $1.99/lb.

assorted cold cuts                              bananas $1.29/lb.                                margarine $2.00/16 oz.
 $3.00/9-12 oz.
                                                frozen vegetables                                vienna sausage 2/$1.00
rice $10.99/20 lb.                                assorted $1.75/12 oz.
                                                                                                 11.5" pizza $5.50 each
                bread                           ketchup $1.99/24 oz.
                 $3.49/24 oz.                                                                    pork 'n beans 2/$1.69
                                                jelly $3.00/18 oz.
pasta/noodles $1.49/16 oz.                                                                       spaghetti sauce $2.29/26 oz.
                                                peanut butter             $2.50/18 oz.
dry saimin 4/$1.00                                                                               assorted soups 85¢/10.5 oz.
                                                salad dressing, assorted
soda cracker $3.00/13 oz.                         $3.99/16 oz.                                   100% apple juice $2.50/64 oz.

                                                mayonnaise $3.49/30 oz.




COOPERATIVE EXTENSION SERVICE UNIVERSITY OF HAWAII AT MANOA COLLEGE OF TROPICAL AGRICULTURE AND HUMAN RESOURCES 1955
EAST-WEST ROAD, AGRICULTURAL SCIENCES 216, HONOLULU, HAWAII 96822 The UH-CTAHR Cooperative Extension Service and the U.S.
Department of Agriculture cooperate in presenting to the people of Hawaii programs and services without regard to race, sex, age, religion, color,
national origin, ancestory, disability, marital status, arrest and court record, sexual orientation, or veteran status. The University is an equal
opportunity, affirmative action institution.
                                                                                                     (insert)

                                    Meal Planning
                                              Recipes
Knowing the recipes you can prepare along with your family's favorite dishes can help you with
meal planning. You can be a smart shopper by planning meals according to the food ads and
preparing recipes with ingredients that are on sale. Using ingredients that you have at home
will also help you save on your food bill.


Using slips of paper or index cards, write a heading on each card like the samples below.
On each card, list all of the recipes and dishes you can prepare with these major ingredients.


               Pork
                                                                                    Recipe Lists
   Pork Tofu                      Chicken
   Chow Funn
   Pinacbet    Parmesan Chicken                   Vegetables
               Roast Chicken
               Shoyu Chicken Minali namul
                              Spinach and
               Chicken Long Rice                             Canned Tuna/Salmon
                              Stir Fry Vegetables
                                              Cream Tuna
                                                                         Ground Beef/Ground Turkey
                                              Tuna Salad
                                              Tofu Salad
                                                               Chili
                                              Tuna Vegetable Casserole
                                                               Spaghetti
                                                               Beef Bean Casserole
                                                               Pizza Noodles
                                                               Meat Loaf

Other Categories:

   •   Salads    •    Eggs
   •   Fruits    •    Fish
   •   Soups     •    Tofu
   •   Beans     •    Snacks
   •   Canned Foods

Now you're ready!

   • Keep your lists handy.
   • While looking at the sale ads, refer to your lists to help you decide what dishes you can
     prepare with the foods that are on sale.
   • Ask your family what dishes on your lists they would enjoy this week.
   • Write down the dishes you are planning to prepare.
   • Make a shopping list for the items you need to purchase.
   • Add to your recipe lists as you learn to make new dishes.
                               (insert)

Vegetables   Fruits   Salads




 Snacks      Soups    Beans

								
To top