Healthy Meal Planning
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The document summarizes tips for healthy meal planning from a talk given by representatives from DC Central Kitchen. It provides suggestions for buying local and in-season to save money, such as buying in bulk directly from farmers and at farmers markets. It also outlines the components of a complete meal, including proteins, grains, fruits, vegetables and milk. Specific examples are given for each category. Resources for nutrition education materials and topics for classes are also listed.
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Healthy Meal Planning
- 2. Buy Fresh Buy Local Saving money through buying direct and other tips of the trade
- 5. Providing Nutritious Meals for Campus Kitchens Lindsey Palmer, RD DC Central Kitchen
- 13. Portion Sizes
- 14. Portion Sizes
Hinweis der Redaktion
- Depending on the agencies you serve and the population of the clients, the requirements might vary program to program. A traditional USDA reimbursable meal encompasses these 5 components. Its best to balance meals with grains, protein and vegetables and insert fruit, 100% fruit juices and fruit based desserts when applicable
- Beans and cheese tend to be cheaper and available at many foods banks or as a commodity item; it also is more “green” and better for the environment when compared to using beef or chicken. Bean and cheese burritos are a great way to combine the two as well as bean based chillis; it also excites client if you are tying it into a theme based meal, such as Hispanic food or Super Bowl Sunday meal
- Grains and carbohydrates should make up about ½ of a persons caloric intake for the day, focusing on whole grains. Be creative with the products you be getting in; if you don’t serve breakfast and you get in whole grain bagels, you can turn them into pizza bagels
- Local fruits and vegetables are cheaper and more nutritious when is season; they tend to have more flavor and vitamins and minerals due to the ripening process. Frozen fruit is also a cheaper alternative in the winter months; frozen fruits and vegetables are picked and flash frozen at their peak of ripeness, making them similar in flavor to fresh items. All fruits have different vitamin and mineral properties so no one fruit is better than another but it is important to try to give clients a variety when available. Changing fruits up from apples to bananas to oranges to pear to berries keeps the clients from being exposed to the same nutrients day to day.
- When cooking with canned items, such as sauces, vegetables and other items, don’t forget to tend to have a higher salt content then they might taste so watch out how much salt you are adding. Depending on the client population, sodium intake might be something to monitor and can be easily swapped out for spices and herbs with more flavor.
- Many colleges and universities have some type of nutrition program, even if its just a minor. Checking with faculty and staff as well as student groups are great ways to get clients access to nutrition education. They could be monthly, 1 hour commitments to engage staff, students and clients; don’t feel like your classes should just be for clients. Getting students involved gets dialog and question sessions going which then make the lesson don’t feel like a “nutrition education lesson.” It is important to make sure the topic is also relevant to the population you are teaching; if you find the group is no responding well, change up the lesson and ask to know what they want to learn about.
- Make the lessons fun and educational. Make sure you have a lesson plan with learning objectives ready to go; depending on the age and education of your class, try to only have 1-2 learning objectives for each class. More than that and the class will lose focus of what you are trying to teach. Handouts are a great way to reinforce what you are teaching as well as give them something to take home and review. I give tons of handouts to back up what I teach just incase the class is too much for them to understand at once, they can take what I have given then home to digest.