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Mastering Meal Planning
Katie Kage, PhD, RD
Samantha Kostman
Dietary Guidelines-2010
New guidelines coming in 2015!
Calorie recommendations on following slide
Calorie breakdown: 45-65% carbohydrates, 10-35% protein, and 20-35% fat
Increase fruits, vegetables, whole grains, low fat/reduced fat dairy, seafood, oils, fiber, potassium, calcium, and vitamin D
Decrease solid fats, added sugars, refined grains, sodium, and saturated fats
Sodium should be less than 2,300 mg/day
Less than 10% of your total calories from saturated fat
Less than 300 mg of cholesterol per day
Keep trans fats as low as possible
Calorie Recommendations
Gender Age Sedentary Moderately Active Active
Female 14-18 1,800 2,000 2,400
19-30 1,800-2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200
Gender Age Sedentary Moderately Active Active
Male 14-18 2,000-2,400 2,400-2,800 2,800-3,200
19-30 2,400-2,600 2,600-2,800 3,000
31-50 2,200-2,400 2,400-2,600 2,800-3,000
51+ 2,000-2,200 2,200-2,400 2,400-2,800
Nutrition Facts Label
Start with the serving size
Check out the total calories and fat
Let the percent daily values be your guide
The high and low of daily values
Limit fat, cholesterol, and sodium
Get enough vitamins, minerals, and fiber
Additional Nutrients
Protein, carbohydrates, and sugars
Check the ingredient list
NuVal
Nutrition Facts Label-Proposed Changes
Cereal (per serving)
At least 3 grams of fiber
No more than 6 grams of sugar
0 trans fat
No more than 175 mg of sodium
At least 3 grams of protein
Frozen Entrees
No more than 7% of the total calories should be from saturated fat
No more than 500-700 mg of sodium per entrée (not serving size)
At least 3 grams of fiber
Look for short ingredient lists
Can’t necessarily trust any “health claims”
Calories: 250, total fat: 5g, saturated fat: 1g, polyunsaturated fat: 1.5g, monounsaturated fat: 2.5g, sodium: 600mg, carbohydrates: 34g, fiber: 6g, sugars: 7g, protein: 18g
This or That
This or That
Food Label ClaimsWhat do they really mean?
Low calorie: 40 calories or less per serving
Low cholesterol: 20 mg or less and 2 grams or less of saturated fat per serving
Reduced: At least 25 percent less of the specified nutrient or calories than the usual product
Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving
Calorie free: Less than five calories per serving
Fat free/sugar free: Less than ½ gram of fat or sugar per serving
Low sodium: 140 mg or less of sodium per serving
High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
High fiber: Five or more grams of fiber per serving
Food Marketing Terms
Natural
Processed vs. Unprocessed
Local
Whole
Organic
100% Organic
Organic
Made with Organic Ingredients
Dates on Foods
Expiration date: don’t use after this date, throw it away
Sell by date: tells the store when it needs to be removed from the shelf, typically still safe to eat
Best if used by date: guaranteed peak freshness, still safe to eat after this date
FIFO
When in doubt, throw it out
Get Yourself Prepped and Ready
Make lists of what is in your fridge, freezer, and pantry
Plan your meals in advance
Look at your weekly ads and coupons
Unit price vs. actual price
Generic brand vs name brand
Eat a snack first
Managing the Grocery Store
Go during non-peak hours and take your time, read labels and prices carefully
Begin by shopping the perimeter of the store
Produce: choose a variety of in-season options
Bakery: choose whole-grain breads
Canned food: look for “no salt added” and “in fruit juice”, cans should also be free of dents, bulging, and rust
Grains/cereal: look for brown rice, quinoa, and whole-rolled oats
Dairy: choose low-fat or reduced-fat options
Freezer: fruits, vegetables, proteins
Portion snacks into bags when you get home so they are easy to grab and go
Seasonal Produce
Colorado Produce
Picking the best produce
Apples
Blueberries
Oranges
Strawberries
Watermelon
Carrots
Celery
Lettuce
Red Potatoes
Tomatoes
Produce Storage
What do you see?
Safe Fridge Layout
LEFTOVERSFood Safety
Leftover Quiz
Freezing leftovers will kill Bacteria.True
False
Leftover Quiz
Leftovers that have been thawed and reused can be froze again to be reused in the future.True
False
Leftover Quiz
Food that looks, smells, and tastes OK is safe.True
False
Leftover Quiz
Which of the following is NOT a safe way to thaw leftovers safely?Microwave ovenKitchen counterRunning cold water over itRefrigerator
Leftover Quiz
Food should cool to room temperature before placing it in the fridge.True
False
Leftovers-Danger Zone
Keep hot foods hot and cold foods cold
Temperature Danger Zone: 40°F and 140°F –Bacteria grows rapidly between these temperatures
Throw away all perishable foods that have been left in room temperature for more than 2 hours or 1 hour when temperature is above 90°F (outside)
Leftovers-Cooling and Storing
Cool food rapidly: Divide large amounts of food into shallow containers and cut large items of food into smaller portions before refrigerating
Wrap leftovers well: cover, wrap, or seal in airtight packaging
Leftovers can be kept in the refrigerator for 3-4 days
Leftovers can be kept in the freezer for 3-4 months
Leftovers-Thawing and Reheating
Thawing leftovers safely: Refrigeration (longest but safest); Cold water (leak-proof package); Microwave (quickest)
Reheating leftovers without thawing: Safe to do in a saucepan, microwave, or oven as long as final temperature is above 165°
Reheating leftovers safely: Reheat sauces or soups by bringing them to a rapid boil; check the temperature in multiple spots to ensure they reach 165°
Refreezing previously frozen leftovers
Meal VarietyHow to Change it Up!
Meal Variety-Balance
Add colors
Fill up on all food groups
Change up your routine
Try something new
Meal Variety-Reusing Leftovers
Bread
Turn stale bread into bread crumbs for meatloaf, mac n’ cheese, or homemade chicken nuggets
Leftover white bread makes great bread pudding
Have leftover French bread from your spaghetti dinner? Turn it into croutons for a salad
Pizza
Turn leftover pizza into a fancy frittata (egg-based Italian dish similar to an omelette)
Meal Variety-Reusing Leftovers
Rice
Leftover brown rice makes great veggie fried rice
White or brown rice can be used to make rice pudding
Vegetables
Turn a side dish from last night into vegetable soup for lunch
Reuse in a great vegetable stir fry
Meal Variety-Reusing Leftovers
Turkey
Post-Thanksgiving turkey is great for turkey sandwiches and wraps
Turkey chili is a great way to change up the traditional beef style
Steak
Chop leftover streak to make a shepherd’s pie
Steak tacos take taco night to a new level
Chicken
Shred leftover baked chicken to make chicken noodle soup
Leftover grilled chicken makes awesome chicken club salad or a chicken wrap
Cut leftover chicken into small pieces and use in a pineapple chicken stir fry
Favorite Quick Recipes
Sloppy Joe Cups
Brown shredded beef
Mix-in ¼ c ketchup and ¼ c brown sugar
Spread biscuit dough into greased muffin pans
Evenly spoon beef mixture into biscuits
Place a small slice of Velveeta cheese on top of each Sloppy Joe mixture
Bake in the oven by following the directions on the biscuit container
Makes ~8 servings
Ready in 30 minutes
Use any leftover sloppy joe mix for sandwiches or in tacos
Favorite Quick Recipes
Taco Salad
Corn Tortilla Chips
Ground Meat
Diced Onions (raw or browned with meat)
Chopped Lettuce
Diced Tomatoes (or salsa)
Shredded Cheese
Sour Cream
Guacamole
Sauté ground meat in a lightly oiled skillet (with onions if desired). Crunch up tortilla chips and put in the bottom of a bowl. Then layer with meat, cheese, lettuce, tomatoes (or salsa), onions, sour cream, and guacamole.
Campus Rec Resources
Memberships
Non-Peak Membership: $120 per year (1 payment) OR $15 per month
Standard Membership: $300 per year (12 payments of $25) OR $30 per month
Fitness & Wellness Services
Personal Training
Group Fitness Classes
Nutrition Consultations
Massage Therapy
Contact Information
Katie Kage
Coordinator of Fitness & Wellness
Email: [email protected]
Phone: 970-351-1893
Bobby Pulliam
Graduate Assistant of Fitness & Wellness
Email: [email protected]
Phone: 970-351-2163
Samantha Kostman
Dietetic Intern
Email: [email protected]
Questions?
