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So, what’s a healthy meal?

So, what’s a healthy meal? . Writing Healthy Menus The Hows and Whys. By Celia López Martin MS, RD. Consultant Dietitian Nevada Division of Aging Services. Key points in menu planning. 1. Know your clients! know what they like and what they need Don’t assume you know, do a survey

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So, what’s a healthy meal?

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  1. So, what’s a healthy meal? Writing Healthy Menus The Hows and Whys

  2. By Celia López Martin MS, RD Consultant Dietitian Nevada Division of Aging Services

  3. Key points in menu planning 1. Know your clients! • know what they like and what they need • Don’t assume you know, do a survey • Watch for plate waste, ask why

  4. Key points… 2. Consider your resources! • Can you get all the needed ingredients? • Does the chef have the necessary skills? • Can you prepare the items with the existing equipment?

  5. Key points… 3. Consider your budget • Buy seasonal foods in season • Buy in large quantities • Don’t select menu items you cannot afford

  6. Key points…. 4. Plan for variety • Vary foods to allow for adequate nutrition • Avoid serving the same form of food on consecutive days For example: Spaghetti with Meat Sauce on Monday and Sloppy Joe on Tuesday

  7. Key points… 5. Plan for eye appeal • Use at least one or two colorful foods and use them with foods that have little color • Use a variety of shapes • Try to visualize the appearance of the food on the plate

  8. Key points… YesNO Roast Beef Roast Beef Mashed Potatoes Mashed Potatoes Mixed Vegetables Cauliflower Carrot Raisin Slaw Sliced Cucumbers Sliced Pineapple Tapioca Pudding Milk Milk

  9. Key points… 6. Vary the method of preparation and the form of the food For example: Serve vegetables raw and cooked, steamed or stir fried Serve canned, frozen and fresh fruits and vegetables

  10. Key points… 7. Plan for contrast in texture and flavor • Offer crisp foods with soft foods • Use strong and mild flavored foods together

  11. Key points… YesNO Roast Beef Roast Turkey Mashed Potatoes Mashed Potatoes Mixed Vegetables Creamed White Corn Carrot Raisin Slaw Sliced Cucumbers Sliced Pineapple Tapioca Pudding Milk Milk

  12. Key points… 7. Consult the nutritional guidelines Calories Protein Fat Saturated Fat Fiber Cholesterol Vitamins: A, C, D, E, B complex Minerals: Calcium, Copper, Iron, Magnesium Zinc, Potassium, Sodium

  13. Steps in writing a healthy menu 1. Determine a time period • Will it be a weekly menu? • Will it be a cycle menu? • If cycle, how long?

  14. Steps in writing... 2. Select meat and other entrées first Mon Tues Wed Thur Friday Chicken Fish Beef Egg Turkey Cheese Pork Vegt Fish Chicken

  15. Steps in writing ... 3. Plan soups and sandwiches at the same time as entrées if they are going to be the main dish • Use cream and broth type soups • Vary the breads used in sandwiches

  16. Steps in writing ... 4. Select vegetables and side dishes that are compatible with the entrées

  17. Steps in writing ... 5. Select a salad that complements or is a contrast in texture to the other menu items Include: green, mixed vegetable, fruit, molded, slaws

  18. Steps in writing… 6. Select a variety of whole grain breads For example: cracked wheat 7 grain corn muffins bran rolls oatmeal muffins

  19. Steps in writing… 7. Plan light desserts with hearty meals, use mainly fruit based desserts or fat free yogurt

  20. Steps in writing… 8. Although a choice of beverages is usually provided, unless your entrée offers cheese or yogurt, low fat milk is the best choice to help you meet the DRI for: calcium, riboflavin, protein, vitamins A& D

  21. Steps in writing… 9. After planning the menu, check carefully to see if it has met the established criteria. 10. Evaluate the menu again after the meals have been served. 11. Make notations of difficulties encountered. 12. Make changes before serving it again.

  22. So, what is a healthy meal? One that provides: • About 700 calories, not more than 30% of the total calories from fat, 10% from saturated fat • Less that 300 mg of cholesterol • Less than 800 mg of sodium • At least 10 gm of fiber • About 1200 mg of potassium • About 400 mg of calcium • About 34 gm of protein • About 3 mg of iron • And 1/3 of the DRI for vitamin A, C, D, B vitamins, copper, zinc, magnesium

  23. Shall I become a magician?

  24. Or, better yet … Use the menus and recipes provided by the Division of Aging Services • The menus have been analyzed to make sure they meet 1/3 of the DRI • Recipes to go with the menu are provided • A breakdown of the nutrients that each menu provides is also available

  25. More details about the menus Most recipes are similar to those used in the past Recipes have been modified to provide less sodium and fat More fruits and vegetables are included Breads included are higher in fiber

  26. More details about the menus Milk included is 1% High sodium items such as ham, bacon, pickles, olives, are kept to a minimum Must use the menus as they are in order to meet the DRIs LS=low sodium LF= low fat FF=fat free

  27. More details… Recipes need to be tested, evaluated and adjusted As you use them, if you make adjustments, please inform me and I will let you know if the change can be worked in and still meet the guidelines

  28. Questions are welcome

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