Test date Name Meal Planning for the Family Study Sheet References: Notes in class, lectures, labs, assignments Food for Today - Chapters 3.1, 3.2, 12.1,2,3 World of Food - Chapters 3, 5, 8 1. Know the Dietary Guidelines Aim for Fitness Aim for a healthy weight Be physically active each day. Build a Healthy Base Let the Pyramid guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. 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. 2. Follow Food Guide Pyramid Recommendations Bread, cereal, rice & pasta group - 6-11 servings Fruit group - 2-4 servings Vegetable group - 3-5 servings Meat, poultry, fish, dry beans, eggs & nuts group - 2-3 servings Milk, yogurt & cheese group - 2-3 servings (teenagers - 3-4 servings) Fats, oils & sweets - use sparingly 3. Know serving sizes of food from pyramid 4. Understand aesthetic guidelines of meal planning color texture flavor temperature size and shape preparation method nutritional variety 5. Time Management
Organize kitchen Assemble all ingredients before beginning Work on several items at the same time (dovetail) Clean up as you go Implementing time-saving shopping strategies Preparing larger quantities of food at one time and freezing some for later Evaluate the use of convenience foods to save time; may increase expense and lower quality At times the time saved may be of greater value than the additional expense 6. Label Literacy Required on labels - identifying statement or name, net weight or net contents, artificial coloring, flavoring and preservatives, name and address of manufacturer, packer or distributor, special information that affects people with health problems. Ingredients listed - largest amount to the smallest amount Percent of daily value - label based on 2000 calorie a day, indicates the percent of nutrients the product contains. Total sodium intake per day - not more than 2,400 milligrams per day Nutritional facts required - must include facts if any nutritional information or claims are made; i.e. provides 9 essential vitamins and minerals Label must conform to the following: servings or portion size and servings or portions per container must be consistent with federal standards calories from fat per serving percent of daily value of fat, cholesterol, sodium, total carbohydrates (including dietary fibers and sugars and protein percent of vitamin A, C, calcium and iron Some labels may tell the approximate number of calories in a gram of carbohydrate, protein and fat Purpose of UPC (universal product code) on label - accurate inventory, speed the check-out process, save time updating prices Asterisk* read the small print for any information with an asterisk such information may give exception to what is stated in larger print 7. Label Definitions/Terms
low in the food could be eaten frequently without exceeding recommended amounts i.e. fat, saturated fat, cholesterol, sodium or calories low in fat means that one serving has no more than 3 grams of fat reduced, less, or fewer the food must have at least 25% less of something (fat, calories, sodium) than a comparison food the term reduced is used when the food has been nutritionally altered good source of one serving of the food contains 10-19% of the daily food value for a particular nutrient organic and natural have not been defined by law high source of fiber at least 20% from fiber juice must be 100% juice products using the terms fruit drink or fruit beverage may contain less than 10% fruit juice 8. Dates on Labels sell date indicates the last day the product should remain on the store shelf allows a reasonable amount of time for home storage/use after that date may also say sell by _(date)_or best if purchased by _(date)_ examples - dairy products, cold cuts use by date recommended date to use the product by product may still be safe to eat after the date has passed quality will start to go down examples - breads, cereals, dressings open dating gives consumer an idea of how long a product can remain wholesome and safe a package date doesn t guarantee quality; that depends upon how the product was handled 9. Budgeting and Shopping Strategies to Meal Management Guidelines:
prepare a shopping list - group similar foods together to be efficient check cupboards/pantry to avoid duplication familiarize yourself with the store layout comparison shopping - compare unit prices and cost per serving avoid damaged goods and frozen packages with ice crystals on outside check dates on the package plan meals around store specials check ads for loss leaders stick to the list to avoid impulse buying shop alone avoid shopping when hungry or tired limit shopping trips - the more trips to the store the more money spent purchase what you can use and store quantity buying can benefit if the item is used frequently take advantage of sales of frequently used items; case lot sales buy foods in season for best prices using a calculator while shopping can help keep track of money spent while shopping Advertising strategies impulse buying most popular and profitable items are at eye level to encourage buying end isle displays multiple pricing encourages buying more - (3/1.00) specials - buy one get one free celebrity endorsement - often don t tell you they actually use the product create brand recognition - shop for a brand instead of a product (Kleenex vs, facial tissue) advertisements appeal to basic needs - security, self-esteem, acceptance positive images - associate the image with the product if the claim is too good to be true, it probably is manufacture and store coupons in store samples; free mailed samples loss leaders - get you in the store to purchase the bargain and often end up buying extra items Unit pricing/cost per serving price per unit - ounce, quart, pound or other unit to show the best value unit price = total price divided by the number of units
unit pricing is often figured and listed on the store shelf unit pricing is a way to compare brands and also different size packages/containers of the same brand largest package isn t always the least expensive per unit larger package even if it is cheaper per unit not always best buy if the product isn t going to be used before the expiration date or spoilage cost per serving = total price divided by the number of servings cost per servings is often used to compare two different types of foods example - chicken breast with bone and skin vs. boneless skinless chicken breast Coupons coupons usually offered on national brands; check cost of other brands to compare use coupons when the final cost is less than other comparable brands/products coupons are often used to get consumer to try new products consumer often purchase items they don t use/need because of the coupon incentive rebate coupons often require original receipt and proof of purchase hard to sometimes track; additional time and postage incentive Name/National Brands vs. Store Brands store brands are foods without name/national brand names store brands usually less expensive and often same quality; often manufactured by a national company check unit pricing of brands to compare buy for intended use - store brands that have lower quality and appearance; may work for food products where appearance isn t a major factor Spending Record food dollars may be evaluated by keeping a spending record is helpful when determining how to reduce amount of money spent on food includes money spent on food prepared in the home as well as food prepared outside the home Convenience Foods convenience foods are food products sold prepared or semi-prepared convenience foods come in many forms generally the more the food is processed/prepared the higher
the cost save time but consumer will pay for the service of the preparation when taking into account the cost of time, some convenience foods are worth the added cost on a limited budget reducing the amount/type of convenience foods can save money most contain food additives generally convenience foods are higher in fat and sodium content cost of packaging is also added into the total cost of the convenience food Eating Out more and more meals are eaten outside the home or prepared and brought into the home greater variety of types of foods available; keep in mind the food pyramid and dietary guideline fast food meals often are higher in fat and salt than home-prepared meals portion sizes may be larger which often encourages overeating on a limited budget reducing the amount of food eaten out can save money