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Meal planning involves planning a balanced meal that is colorful, attractive, appetizing, and palatable and within the economic means of the individuals concerned. A balanced diet is one that provides all the nutrients in the amount and proportion required according to one’s age, sex, and activity.
Meal planning is defined as a simple process which involves the application of the knowledge of food, nutrient, food habits, likes and dislikes to plan wholesome and attractive meals.
- Meal planning involves decision making regarding what to eat how much to eat each day at each meal.
- The meals planned should not only ensure that nutrients are adequately met but also be flexible enough to take advantage of availability and lower prices of seasonal foods and meet the needs and choices of family members.
As the health of an individual or a family depends on how well they are fed within the given resources, effective meal planning is a great challenge to every meal manager.
Aims
- To meet the nutritional needs of an individual who will be consuming the food.
- Plan meals within the food cost.
- Simplify the purchase, preparation, and storage of meals.
- Provide attractive, appetizing meals.
- Save time and money.
Essentials Of Meal Planning
The major objective of planning meals is to achieve nutritional adequacy along with the consideration of food availability, food habits, food preferences, purchasing power, and many other factors.
Nutritional Adequacy
The first prerequisite of a good meal plan is to meet the nutritional needs of the individual and the family as a whole. No single food can meet all the nutrient requirements. A combination of different foods needs to be included in the diet.
For convenience in meal panning, different foods have to be been grouped under three food groups based on their function and major nutrient contributions.
Energy Giving Foods, Bodybuilding And Protective Foods
Energy Giving Foods
- This group includes foods rich in carbohydrates like cereals and their products, starchy roots and tubers and sugar and those rich in fat like nuts, fats, and oils. Therefore the energy in our diet is mainly contributed by this group.
- Cereals and nuts in addition to energy, contribute a significant amount of proteins, minerals and B group vitamins.
- Fats sugars besides being energy-dense and palatability to the diet.
Bodybuilding Foods
- This group includes food which provides proteins that are important for tissue building and maintenance.
- Foods of animal origin like milk and its product, eggs, meat, fish, provide proteins of good quality.
- Plant protein foods like pulses, legumes nuts, and oilseeds have a relatively inferior quality of protein.
- The foods of this group in addition to protein also contribute energy, vitamin A, vitamins of B groups and minerals.
Protective Foods
- This group includes foods that provide an ample amount of vitamins and minerals for the protective regulatory function of the body.
- All vegetables and fruits (except starchy roots and tubers) and fruits comprise this group.
- Amongst vegetables, most of the GLV’s are a good source of iron, calcium, beta carotene, vitamin C and dietary fibre.
- Deep yellow and orange-colored fruits and vegetables are particularly rich in beta carotene and citrus fruits in vitamin C.
Hence, the selection and inclusion of some foods from each of these food groups in every meal are important to provide all the essential nutrients for various body functions and to make the diet well balanced.
The nutrient needs of each member of the family depend upon age, sex, activity, physiological stress, etc. Modification is done in the same meal for different individuals.
Food Cost And Economy
One must plan meals and buy food wisely to achieve maximum nutrition from the spent. E.g. As a source of protein pulses as compared to animal foods are relatively cheaper.
For economizing in meal planning, the following characteristics are important:
- Compare the prices of food items to make the best buy of money spent.
- As far as possible buy food from fair price shops etc.
- Buy only non-perishable foods in bulk.
- Use seasonal foods as they are not only economical but nutritious also.
- Cook the right amount to minimize wastage.
- Go for economic substitutes within the same food groups. E.g. Choosing cereals and millets instead of bread and pasta.
- Make proper use of leftovers.
Acceptability Of Meals
Acceptability of meals is as important as meeting nutritional needs and keeping the food cost within the budget. To make meals acceptable, the following considerations are important during planning,
Likes And Dislikes: While planning meals it is very important to keep in mind the likes and dislikes of family/people.
Variety: The meals should have variety in color, texture, and flavor for better acceptability.
Variety can be achieved by:
- Selecting different foods from each food group.
- Avoiding the repetition of the same food from a particular food group.
- Including a variety of vegetables in meals to incorporate color.
- Using different methods of cooking such as baking, boiling, frying, etc. to bring about variety in texture.
- Using attractive garnishes, toppings, and accompaniments such as papad, pickles, and relishes.
Satiety Value: The meals planned should provide adequate satiety to prevent hunger until it is time for the next meal. Sufficient amounts of proteins, dietary fibre and fat help to provide satiety in the meals.
Time And Convenience: Selection of dishes should be done according to the availability of time.
Food Habits And Religious Beliefs
Food Availability And Seasonal Variation: As far as possible seasonal and locally available food should be made use of. Vegetables and fruits in seasonal not only cheaper but have the highest content and best flavor.
Guidelines
- Include at least one or a minimum number of servings from each food group in each meal.
- Make suitable combinations for vegetarians, to improve the overall protein quality of the diet.
- Include uncooked vegetables and fruits in the meals.
- Include at least one serving of milk to ensure the supply of calcium and other vital nutrients.