Meal Planning For Diets PDF

# Meal Planning For Diets ## Introduction Meal planning means planning diets which will provide all nutrients in required amounts and proportions i.e. adequate nutrition. As the family's well being and health are depended on how well they are fed. It is a challenge to every meal-planner to meet it...

# Meal Planning For Diets ## Introduction Meal planning means planning diets which will provide all nutrients in required amounts and proportions i.e. adequate nutrition. As the family's well being and health are depended on how well they are fed. It is a challenge to every meal-planner to meet it and when well done, it proves to be a satisfying and rewarding experience. Besides others factors such as digestibility, palatability, economy, family customs, related to religion, food fads etc, it also determines whether the food can be actually supplied and utilized by the individual. ## Characteristics Of Meal Planning * First of all it should be remembered that food has to be palatable before it can become nutritious, as majority of people will not eat something they do not like, even if it has excellent nutritive value. * We should remember that appetite is the pleasurable anticipation of foods and depends not only on hunger but also on taste, texture, appearance and attractiveness of the foods, pleasantness of the surrounding and a cheerful frame of mind. Meal planning thus is both an art and a science: an art in the skillful blending of colours, texture and flavour; and a science in the wise choice of food for optimum nutrition and digestion. ## Importance Of Meal Planning * The meal planning helps to make the best use of the material, time and financial resources to obtain meals that can help to meet the physical, social and psychological needs of the individual and families. * It is very important to plan family meals in order to fulfil the nutritional requirement of the family members. * This is essential to keep them strong, healthy, and free from any disease and deficiency of any kind. * Meal planning is of utmost importance because it economizes on time, labour and fuel. * While planning meals, the methods of working can be carefully throughout, so that there is maximum retention of nutrients and minimum losses. Meals can be planned according to the budget of the family. There can then be maximum utilization of money, if it is spent in the best possible way. Once can have a rich diet without buying expensive foods. Meal planning encourages one to plan within the family means. * Meal planning allows one to select different foods from the same food group and avoid monotony. * Besides, use of variety of foodstuffs is important from nutritional points also. Meal planning determines the adequacy of the diet, the kinds of foods purchased, its quality and cost, the way it is stored, prepared and served. ## Objectives Of Meal Planning 1. To satisfy the nutritional needs of the family members. 2. To keep expenditure within family food budget. 3. To take into account the food preference of individual members. 4. Using methods of cooking to retain maximum nutrients. 5. To economize on time, fuel and energy. 6. To serve attractive and appetizing meals. ## Factors Affecting Meal Planning Meal planning whether for the simplest family meal or for an elaborate company dinner, involve consideration of a number of factors. These are: 1. **Nutritional adequacy** - Meal pattern must fulfil the family needs, so that the nutrition requirement of each individual in the family are met. These requirements differ from person to person according to age, sex, activity and physiological condition, therefore, due consideration should be given to each member of the family. The best way to ensure nutritional adequacy of a diet is to select the food from all the five food groups. The different requirement for different family members does not mean that separate cooking is to be done for all of them. But the diet can be planned in such a way that while cooking the same food the nutritional requirements of all the members can be catered. eg. by increasing or decreasing the amount of certain foodstuff by including some extra protein food for growth periods. For instance, the same salad can be used for both the overweight and the underweight members of the family if the dressing is omitted for the former. 2. **Economy:** The amount of money available, depending upon the socio-economic status also effects the meal planning. The major part of the income is spent on food. Therefore, one should spend economically to get maximum utilization. Although the budget of a family of moderate-income group may not provide for foods of the luxury class, it can still offer variety and opportunity for choice. Food budgets in lower income families permit even more limited choice and it may become increasingly necessary to depend on cereal foods for the main or substantial part of the meal. Then the problem faced is the supplementation of this cereal with foods necessary for a balanced diet. Although it may become difficult to plan, it is nevertheless possible. Thereby, it is very important to know the less expensive alternative for the more expensive recommended foods, having high nutritive value. Such recipes and foods should be included in meal preparation like using cereal pulse combination e.g. khichri, paushitik roti, seasonal vegetables; butter milk; jaggery, pickle and chutney. 3. **The facilities and help available:** The time spent in cooking depends on other facilities and other help availability of servant, using readymade foods, using labour saving devices. However, time like money needs to be budgeted for its best use. Time management in the preparation of foods is essential for the home maker who is also employed outside the home. 4. **Satiety Value:** Any individual meal should provide enough satiety value, so that one does not feel hungry till it is time for the next meal. Proteins and fats have greater satiety value as compared to carbohydrates e.g. a breakfast of just tea and toast will not provide enough satiety value till lunch, whereas, a breakfast of milk, cereal, eggs and fruit will provide enough satiety value till lunch. 5. **Personal likes and dislikes:** Although the recommended dietary allowances for each of the classes of food should be followed, there is room for individual preference amongst the foods in each class. Some people make personal likes and dislikes the only basis for the inclusion or exclusion of certain foods in their meals - the failure to include milk is a common practice. It is always better to change the form of the food rather than to completely omit it. For example, milk can be given in the form of curd, cheese, custard or other sweet dish, soyabeans in the form of soya flour chapattis mixed with wheat flour. 6. **Religion, traditions and customs:** They are important in determining the food included in the diet, type of meal and the dishes served to the individual of family. For instance, Muslims don't eat pork, whereas Hindus do not eat beef. Rice is considered an auspicious dish at festivals and marriages. Widows are generally not served fish in Bengal. Therefore, religion, traditions and customs should be kept in view while planning meals for a family. 7. **Food fads and fallacies:** It often receive more publicity than sound nutrition information. Therefore, while planning the meals, one must try and remove these foods fads, so that notorious meals are provided. 8. **Availability of foods stuffs and climate:** In earlier times, the dietary habits depended mainly upon the foods produced in a particular area or community, but today with improved methods of foods preservation and distribution, even the most perishable foods are available over large areas. The wide variation in dietary patterns throughout the world depends largely upon the available food supply and which depends on the climate. Thereby, only seasonal foods should be included in the diet. Also, the season of the year requires some consideration, for the type of dishes selected e.g. inclusion of hot soups etc. in cold winter days and chilly salads and juices in summers. 9. **Variety:** It is very important, because nobody likes to eat even his favourite food stuff over and over again. Therefore, to introduce variety, do not repeat same food items during day-meal. Also variety in meal planning is the sum total of many kinds and classes of food served in pleasing colour combinations, with judicious mixture of soft and crisp foods, blunt and sharp flavours, hot and cold dishes. It ensures better nutrition and also result in more interesting meals with an attractive variety of texture, colour, taste and appearance which in turn stimulates appetite and please the palate. Various methods of working can also introduce a variety - a meal consisting of tandoori roti, dal and seasonal green vegetable also with a crisp salad. 10. **Schedules of family members:** When planning meals, one needs to think of the schedules (time table) of the family members - meal times and the number of meals eaten at home and those that are eaten away from home. If packed lunches are made, the menus need to be modified to ensure that the items can be packed and the menu is appetizing even when cold. 11. **Family size and composition:** The family size affects the foods that can be served. It is known that the money spent for food per person decreases as the family size increases, when the family income remains constant. Staples such as wheat and rice are bought in larger amounts but quantity of milk, vegetables and fruits is lowered. Thus, the quality of the diet is affected. Family composition affects the kind and amounts of mood needed and pattern of meals served. For eg when children are below 5 years of age, more milk is required, the numbers of meals are more, as the child cannot take large amount at a time. As the child grows the meal pattern changes to accommodate the school hours and the need to pack lunch or snack may arise. Older members of the family may require change in consistency of food due to faulty teeth. 12. **Meal Times:** It is also an important factor in meal planning. The meals should be planned according to the time for meal i.e. whether it is breakfast, lunch or dinner. Normally while planning the meal for whole day, it is seen that 1/3rd of day's requirement are met by lunch 1/3rd by dinner and 1/3rd by breakfast and evening tea. But this is not a rigid schedule and can be changed according to individual requirement. 13. **Occasion:** For daily meals the first importance is given to nutritive value. However, for special occasion, special importance has to be given to colour, appearance, number of dishes to be included, but at the same time nutritive value cannot be ignored. Similarly each festival has its specific food item which should always be given importance e.g. preparing sweets for Deepawali, cake for X'mas, Sewian for Id etc. ## Meal Planning For Different Meals In A Day **(1) Breakfast:** It is very important meal as taken after 10-12 hours long gap between dinner and breakfast the next day. It should be well planned, nutritious attractive and should provide1/3rd to 1/4th of the day's requirements, but don't make it very heavy which would lead to lethargy. The school children usually miss breakfast and as a result, they cannot concentrate on studies after some time. **Breakfast should include** 1. Fruit or fruit juice 2. Cereal preparation - Parantha, puri, toast, porridge. 3. Protein food - eggs, sausages, milk. ### Low cost menu * Banana (any seasonal fruit) * Cereal and protein food - 'missi' roti, * Tea/Butter milk/milk ### Middle cost menu: * Apple or orange * Parantha (stuffed) with curds or toast and butter, milk/tea and pickle, or puri, vegetable preparation and a glass of milk lassi. ### Western menu/High cost Menu: * Fruit juice (orange, pineapple). * Porridge (cornflakes, rice, flakes, oatmeal etc.) with milk. * Fried eggs withsausages/Poached egg/panner-subzi. * Buttered toast. * Coffee/Tea. **(2) Lunch:** It is the main meal, hence an important meal. About 1/3rd of the total day's requirements should be provided. The members who are not at home for the lunch, should be given packed lunch, which should be nutritious, easy to carry, attractive and with some variety. ### Packed lunch menu (for school children): * Dal/Paneer stuffed Parantha. * Fruit, e.g. orange. * Piece of cake. **Or** * Sandwiches (Paneer/egg/beans) * Sweet (Peanut chikki/ besan ladoo/halwa/burfi) For children food stuff should have variety, but it has to be handy too. ### Packed lunch menu for (adults): * Paranthas/ chapattis * Dry vegetable * Dry dal. * Salad/Fruit However, on holidays when everyone is at home, menu with difference is prepared. ### Normal lunch menu (on holidays ): * Soup * Cereal preparation - rice/pulao/chapatti/puri/Parantha * Meat curry/egg curry/kabuli Channas, Pulse preparation etc. * Vegetable preparation – carrot, pea, subzi/koftas * Curd preparation. * Salad. * Desert/fruit – custard/kheer/carrot – halwa/soufflé/pudding/fruit salad. The selection of food items and number of dishes can vary according to the socio-economic status. On the other hand, where normally lunch is eaten at home, the menu should be simpler. Also dishes like curries, rice, curd etc. can be included which are otherwise difficult to carry, some of the examples are: * Moong whole, brinjal bhurtha, rice/chapatti, curd fruit. * Stuffed tandoori paranthe, curd, potato-pea curry, fruit. * Chapatti, pea-paneer curry, pumkin Subzi, curd fruit. * Rice, sambhar, sweet curd mixed with fruits. **(3) Evening Tea:** It is generally light and usually includes snacks, sweets, pakoras, cutlets, mathri and tea/coffee/juice. For children something heavy should be given like sandwiches, ladoos, burfi, cakes etc. It tea time is special occasion, 3-4 snacks and beverage can be served. ### Normal evening tea menu: * Pakoras, Tea * Tomato Sandwich, Tea * Mathri, Ladoo, Tea. * Biscuit, Vadas, Tea * Jalebi, Wafers, Tea ### Evening tea menu (for special occasion): * Rainbow sandwich, coconut rolls, cashewnuts fried, tea. * Cutlets, rasgullas, chirwa, biscuit, tea. * Chocolate burfi, samosa, pastry, wafers, tea. * Coconut burfi, khandwi, gulabjamun, dal-month, tea. * Cashewnut burfi, peanut cutlets, chocolate cake, chirwa, tea. **(4) Dinner:** it is also the main meal and should provide 1/3rd of day's requirements and should make up for all deficiencies in person's meal e.g. if curd has not been taken in the morning, include it in the dinner. Menu has to be elaborate when someone is invited. Otherwise, menu is like lunch. For festivals, prepare particular food according to sanity of festivals e.g. various sweets on Deepawali, cake on Christmas, ## Suggestions For Menu Planning 1. Consider whole day as a unit rather than individual meals. 2. Try to distribute carbohydrates, fats and proteins throughout the day, so that no meal has predominance of any kind of food stuff. 3. Use seasonal foods because they are best in flavour and cheap, however, avoid giving the same food stuff and especially in the same meal e.g. don't give tomato soup, tomato macroni and tomato salad for the same meal. But, during the day things like cereals, butter, milk have to be repeated. 4. Take care of colour, flavour and texture by giving contrast in each meal e.g. keep the colour combination of dishes in mind while planning the meal. The dishes can be garnished to bring about more colour in diet. Flavour of food should be blended with each other. There should also be some contrast in texture e.g. some dishes can be soft and some dishes can be crisp, like with the soup we can given toasted bread etc. 5. There should be a balance between the dishes like some dishes should be light and some should be heavy e.g., filling soup can be served with light main meal and vice-versa. 6. Include the favourite foods of the family at different meals, but at the same time don't be limited to only these foods and try to introduce new dishes, so that food habits can be expanded. 7. Money can be saved on food by following methods: * Buying bigger packs. * Compare the prices before buying. * Wholesale markets are cheaper than retail ones. * Cook just the required amounts: if food is left over then make use of it by converting to another dish etc. * Use seasonal fruits and vegetables. * Keep accounts. 8. Time can also be saved by following methods: * Plan meal for several days at a time. * Buy dry ingredients together at least for a month. * Avoid going market during crowded hours. * Arrange things properly in kitchen so as to save the time while working. * Use pressure cooker. * Plan your time while working. * Use labour saving devices e.g. mixer, but possible only in case the money is available to purchase them. ## Steps Involved In Planning A Diet There are three steps involved in planning a menu: 1. **Recommended Dietary Allowances:** To calculate balanced diet as a first step there is need to know Recommended Dietary Allowances (RDA) for different age groups prescribed by Nutrition Expert Committee of Indian Council of Medical Research. 2. **Food List:** Food list can be prepared by either using ICMR tables or Exchange lists. As a second step while planning the daily diet, the foods are chosen from all five food groups. To make menu planning more convenient Indian Council of Medical Research has suggested the portion size and balanced diets for adults and for different groups. The balanced diets for adults and different age groups are given as multiples of these portion sizes. The portion sizes are given in terms of raw food. The diet can also be prescribed in terms of cooked exchange lists. Each exchange provides 100kcals. All food portions in the list provides approximately same amount of kilocalories. Portion sizes are strictly defines so that every item on a given list provides roughly the same amount of energy. Any food on a list can be exchanged for any other food on the same list without affecting balance or total calories. 3. **Making menu:** The foods that are listed in step 2 are converted into recipes if taken as portions from ICMR tables and distributed in different meals like breakfast, lunch, evening tea and dinner. ## Table 1: Portion sizes and Menu plan (Food exchange list in comprehensive form) | g/Portion | Energy (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) | |---|---|---|---|---| | Cereals and millets | 30 | 100 | 3.0 | 20 | 0.8 | | Pulses | 30 | 100 | 6.0 | 15 | 0.7 | | Egg | 50 | 85 | 7.0 | - | 7.0 | | Meat/Chicken/Fish | 50 | 100 | 9.0 | - | 7.0 | | Milk (ml) and its products | 100 | 70 | 3.0 | 5 | 3.0 | | Roots & Tubers | 100 | 80 | 1.3 | 18 | - | | Green leafy vegetables | 100 | 46 | 3.6 | - | 0.4 | | Other vegetables | 100 | 28 | 1.7 | - | 0.2 | | Fruits | 100 | 40 | - | 10 | - | | Sugar | 5 | 20 | - | 5 | - | | Fats & Oils (visible) | 5 | 45 | - | - | 5.0 | ## Points To Be Considered In Planning A Diet: For planning the menu, the following points should be considered: * For all nutrients minimum RDA must be met. For energy, the total calories can be ±50 * Energy derived from cereals should not be more than 75 per cent * It is better to include two cereals in one meal like rice and wheat or millets and rice. * Whole grain cereals, brown rice, hand pounded rice, unpolished or parboiled rice or malted grains give higher nutritive value and higher phytochemical value * Flour should not be sieved for chapathi as it reduces bran content * Refined cereals like maida should be taken in minimum quantity * To improve the cereal and pulse protein quality, minimum ratio of cereal protein to pulse protein should be 4:1. In terms of grains, cereals and pulses should be in the proportion of 8:1 * 2-3 servings of pulses should be taken every day. Germinated pulses are more nutritious * 1 egg weighs around 40 g. This can be served along with cereal or pulses to improve the quality of protein. Instead, 1 serving of poultry can also be included in the diet. Red meat should be taken in minimum quantity. * Foods rich in fibre should be included in the diet. * A minimum quantity of 500ml milk/day should be included. 2 glasses of milk or A cup of curd (weighing around 100 gm) should be included in a balanced diet. Curd provided probiotics. Low fat milk should be preferred. * Every meal should contain at least 1 medium size fruit. It is better to serve the fruit as such. Taking juice out of it causes loss of vitamin C and fibre. * Fish preferably oily fish should be included in the diet at least twice a week * Inclusion of salads or raita not only help in meeting the vitamin requirements but the meals would be attractive and have high satiety value due to the fibre content * Green leafy vegetables should be taken minimum of 1 serving per day * 5 servings of colourful fruits and vegetables should be included in a day's diet to meet antioxidant requirement * Energy derived from fats or oils should be 15-20% of total calories and 5% from sugar and jiggery * It is better to use more than one type of oil. Combination of oils gives proper balance of w-3 and w-6 fatty acids * Diet should be low in fat. Saturated fat, trans fat and cholesterol * Fried foods cannot be planned if oil allowance is less or in low-calorie diets * Variety of foods should be used in the menu. No single food provides all the nutrients * Use salt and sugar in moderation * Preferably each meal should contain all of the five food groups * Usually the number of meals are four and for very young children and pare * Each meal should meet % of total calories and protein requirement * For quick calculations, food exchange list can be used. * If possible, meals should be planned at a time for several days * Water should be taken in adequate quantities * Use processed and ready to eat foods judiously. Processed foods contain a variety of food additives * Children and patients, whose nutritional requirements are high, supplementary food can be given. *** This document was automatically generated from an image. If there are any errors or missing details, please let me know.