meal planning nutrition labels october 26, 2010

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Meal Planning Easier to have well balanced, healthy meals Helps to avoid unnecessary purchases at the grocery store, saving time, money, and yourself from empty calorie, energy dense foods Less eating out Saves money and calories

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