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MEAL PLANNING

Mrs. TRISHA SHARMA

ASST. PROF. IN PG DEPTARTMENT OF COSMETOLGY

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In the previous lesson you have learnt about the meaning of nutrition and health and the inter-relationship between them. You are also familiar with the various nutrients present in food, their functions, requirement in the body and the factors influencing these requirements. In this lesson, you will learn about grouping the foods into different groups according to their nutrient content. Inclusion of these food groups in our daily meals is important to provide an adequate diet. This knowledge is essential to make sure that you are eating the right food in the right quantities. In this lesson, you will learn how to ensure nutritional adequacy of the food that you eat every day and how you can plan the same.

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OBJECTIVES

categorise foods into food groups on the basis of nutrients;
explain the term ‘balanced diet’;
state the meaning of 'meal planning' and its importance;
enumerate the factors influencing meal planning;
analyse the nutritional needs of members of the family and modify the meals accordingly;
define ‘therapeutic diet’ and its need;
enumerate the types of modification of normal diet,
suggest modifications of a normal diet for people suffering from common diseases.

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FOOD GROUPS

The knowledge of recommended dietary allowances and composition of food is necessary for the selection of an adequate diet. But if we start doing this, it will be a tedious process. Therefore, it is necessary to translate the nutritional needs into kinds and amounts of food that we should eat. Such an information can then be used in everyday meal planning exercise. This is achieved by dividing/categorizing all food items into various groups called food groups. Now let us see what is a food group.

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FIVE FOOD GROUP SYSTEM

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1. Nutritional Adequacy

This is the most important factor, which means that the nutritional requirements of all the family members are fulfilled. For example, you know a growing child needs more protein, a pregnant or lactating woman needs calcium, etc. While planning meals you will include food items from various food groups, that is, energy giving foods, body building foods and protective and regulating foods.

2. Age

People normally eat according to their age. You must have observed in your family that the diet of various members of different age groups differs in quantity. A new born baby drinks only milk, a small child’s meal is also of very small quantity, an adolescent eats still more in amount and variety of foods. Similarly, you must have seen your grandfather eating less food and also that they prefer soft and easy to digest foods.

FACTORS AFFECTING MEAL PLANNING

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3. Sex

Sex is another factor which determines the dietary intake. Dietary requirement of adolescent and adult males are more than their female counterparts.

4. Physical Activity

The kind of work a person does affects the kind and amount of food they

need to take. Do you remember that RDA is different for people eng

aged in different activities? A labourer not only eats more quantity but

needs more energy because he is engaged in hard work. His body uses up

more energy while performing hard work. So, if you have to plan for

such a person you will include more energy giving foods in the diet.

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5. Economic Considerations

Money available to the family to be spent on food is another major factor. Foods like milk, cheese, meat, fruits, nuts etc. are expensive. However, alternative sources like toned milk, seasonal fruits and vegetables

are less costly and at the same time nutritious. You can therefore plan a

balanced diet to suit every budget.

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6. Time, energy and skill considerations

While planning the meals, you should consider the resources like time,

energy and skill available to the family. Meals can be elaborate with

different dishes but you can simplify them by cooking a simple but

nutritious dish. For example, a working mother could prepare a paushtik

pulao, instead of preparing three or four items for dinner.

7. Seasonal availability

Some foods are available in summers while some in winters. The off

season foods are expensive and less nutritious, while those in season

are fresh, nutritious, tasty and cheap. Hence, while planning seasonal

foods should be used.

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8. Religion, region, cultural patterns, traditions and customs

Regional factors influence meal planning. For example, if you are a

North Indian, you will consume more of wheat, while those near the

coastal region, will consume more of coconut, fish, etc. Similarly your

staple food would be rice if you are a South Indian.

Religious beliefs prevalent in the family also have an influence. For

example, if you are a vegetarian, your diet will not have any meat or

meat product, Hindus do not eat beef and Muslims do not eat pork etc.