Mealtime Matters: Goal 2 — Planning Satisfying Meals

Planning a nutritious meal is important. Planning a satisfying meal is just as, if not more, important. No matter how nutrient dense your meal may be, if it’s not appealing and tempting, who is going to eat it? One of the most important keys to successful meal management is creative menu planning.

It is important to remember that we eat food, not nutrients. When people are forced into food that is “good for you” they will often resist. But “good for you” and “just plain good” can be used to describe the same foods. It is up to the meal manager to make this happen.

Planning Meals in General –

Plan several days ahead – even a week or more (see my sample Calendar of Best Buys for Food Planning avoids Wswet Syndrome (what should we eat tonight?). Planning also allows your grocery shopping to me more organized, so you can avoid shopping every night on the way home from work.

Consider the circumstances of each meal: time, equipment needed, budget, season, occasion, # of people, nutritional needs of family, children.

Avoid excessive repetition of food. Not only can this get boring, but variety is key to attaining the needed vitamins and nutrients.

Preferences of your family should be considered. But, it is a great idea to introduce new foods and preparation methods every so often. This gives your family an appreciation for flavor and an expanded palate. When introducing new flavors, try to do it with familiar foods to avoid flavor shock.

Seasonal foods offer food of the highest quality, best price and are the most plentiful. See the attached chart which highlights seasonal produce.

Leftovers are not a bad word!! Aim to serve leftovers in a new and creative way. Leftover meat or vegetables can be added to most soups to add some oomph! Save leftover bread form the year in the freezer, and by Thanksgiving, you will have just enough bread for your homemade stuffing. For more great ideas, visit LeftoverChef.com.

Nutrients are in every food, make sure you plan for adequate intake. For instance, you need Vitamin C every day, Vitamin A every other day.

So, I have left you with a few things to consider as you begin planning meals that are nutritious and pleasing to your family. Hope this gets you started. Next time, join me for some tips on planning individual meals!!

Happy Planning,

~Emily