Meal Planning and Dietary
Guidelines
Factors Affecting Food Requirements
Age.
Gender.
Health condition.
Daily activity.
Climate.
Likes and dislikes.
Time and facilities.
Food availability.
Financial ability.
Planning and Serving of Family Meals
Plan dishes and create a shopping list.
Prepare dishes with a balanced portion of vegetables, meat, and lentils in
mind.
Store leftovers and use them the next day instead of throwing them.
Meals for different ages, occupations,
cultures, and religions
Who? Meals (summary)
Lacto-Ovo No meat. Consume fish products BUT Will eat dairy.
Lacto-vegans No meat, fish, or eggs BUT Will eat other dairy products
Vegans No animal-based foods/products. No dairy products.
Vegetarians No meat, fish, and poultry. Consume dairy products. Fruits/vegeta
Who? Meals (summary)
Religious groups Foods eaten according to religious beliefs.
Cultures Foods eaten according to cultural occasions.
Allergies Foods must be checked for allergy-containing ingredients. Should
food products.
Coeliac disease Foods that do not contain gluten: Most dairy products, fruits/vege
Food intolerant Should check labels on packaged foods and check for food intoler
Pregnant/ lactating Fruits/vegetables. Whole grains. Lean protein. Avoid raw foods (e
women
Diabetics Carbohydrate and fiber-rich foods: Fruits/vegetables, Whole grain
Infants Breastfeeding. Bottle feeding. Weaning.
Toddlers Protein foods. Calcium. Fluoride & Iron foods
School-aged Foods should contain energy and nutrients for healthy growth.
Adolescents Protein. Iron. Calcium, Vitamin D
Adults Iron. Water & Sodium chloride. Energy-rich foods.
Seniors/ Elderly Less energy-rich foods.· Vitamin D.· NSP/ Dietary fiber.
Convalescents Vitamin D & C . Carbohydrates. Water.
Packed Meals
Should supply 1/3 of the daily intake of nutrients and energy.
Meal should be well obtained.
Easy to eat.
Should be carefully packed.
Must be placed in sufficient temperature.
Has variety of texture & flavours.
Meal should include a drink
Special occasions & Festivals
When preparing foods for special occasions, celebrations, or festivals,
consider the following:
o Where the food will be served?
o Why is it being served? (if there is a special meaning behind the
occasion.)
o What should be served?
Examples of occasions:
o Birthdays: can prepare a light meal as a starter then introduce
the main course that could be a cake or a
heavier meal with beverages.
o Religious feast: food is prepared with tradition and culture
being of main importance.
o Festivals: no special preparation needed as festivals usually
have food stalls with beverages.
Snacks & beverages
Snacks are small portions of foods eaten in between meals, throughout
the day.
Beverages are drinks.
Snacks and beverages should be consumed limitedly as this can reduce
hunger.
Excess consumption of snacks can cause problems such as weight gain,
elevated cholesterol levels, elevated sugar levels.
Eat healthy snacks like fruit salads, flavored yoghurt, mixed nuts, etc.
Lessen the consumption of carbonated and sugary beverages.
Drink water, milk, or fresh fruit juices as healthy alternatives to beverages.
Use of Herbs and Spices
Herbs:
o Garlic - Stews, salads, soups.
o Mint - Drinks, salads, ices.
o Oregano - Pizza’s, pasta.
o Parsley - Good source of vitamin C.
o Thyme - Used for stuffing.
o Basil - For salads
Spices:
o Chilies - Spicy, used in curries.
o Cinnamon - In cakes, pies, biscuits.
o Vanilla - For essence, in cakes.
o Turmeric - In curries, for coloring.
o Paprika - Not very spicy, used to season dishes.
o Ginger - In cakes, meat dishes.
Attractive presentation of food
Used in food advertising.
To make food visually appealing.
Presentation should take account of all senses.
Presentation should make food look appetizing.
Colour, design & decoration should be considered.
DRV and RDI
Dietary reference value: is a term for a set of reference values used to
plan and assess nutrient intakes of healthy people.
Reference daily intake: is the daily intake level of a nutrient that meets
the requirements of 97-98% of healthy people.
Use of nutritional tools
ABC’s of healthy eating: aim to achieve and maintain a healthy body
weight.
RDI’s: Based on average needs of people of different age groups.
Healthy diet pyramid: Pictorial presentation helps children to
understand better.
Food composition tools: Can be compared with RDA.