Menu PlanningLindsay Corbin BSc PDt

Public Health NutritionistAdapted for FST10 by S

MacInnes

Overview

Why menu planning is important Factors to consider when planning a

menu Planning a healthy, balanced menu Preparing a shopping list

Why bother planning your meals?

Benefits of Menu Planning: Healthier meals planned around Canada’s* Food Guide More variety Saves time Roommates/family members will know what is planned

and can help make decisions about meals Less stressful meal times

Menu Planning Saves Money!

Lets you plan to use leftovers, which means less food is wasted

Reduces impulse trips to the supermarket Lets you plan according to weekly specials You will buy fewer prepared meals

Menu Planning Tips

A Menu Plan to Suit Your Lifestyle:What influences your eating and cooking patterns? How many people am I cooking for? How often do I eat out? Do I need to include packed lunch items? What is the busiest time of my day?    What is my food budget?

Why Make a Menu Plan?

A Menu Plan to Suit Your Lifestyle:Other factors to consider… What’s in season? Climate Cooking skills What’s on special?  

Transportation StorageRoommate/family likes and dislikesStage of life cycle

Stage of Life Cycle

Children: Meals that are easy to

eat and easy to chew. Meals that allow

children to feed themselves.

Involve children in meal planning.

Make it fun and appealing.

Seniors:Nutrient-denseRich in calcium &

vitamin DFlavourful &

attractiveEasy to eat and

chew.Source of fibre

How to Plan a Menu

1) Plan the main meal for the first day

2) Include 3 to 4 food groups from Canada’s* Food Guide at each meal

3) Then plan the other meals and snacks

4) Keep in mind the strategies and considerations we have discussed

5) Plan a few days, a week, or longer depending on how often you shop

Your Menu Plan

Balanced Menu ChecklistDoes your menu plan include the following? 

3 to 4 food groups at each meal 2 to 3 food groups at each snack A variety of colours, flavours and textures Lots of vegetables and fruit Lean or trimmed meats, poultry and fish AND/OR Beans, lentils, dried peas or beans

Whole grain products Healthy fats Food choices that you enjoy and that fit within

your budget and lifestyle

Your Personalized Shopping List

Make a master shopping list based on the layout of your grocery store

Using your menu plan, fill in or circle the ingredients/foods that you need

Ask roommates/family members to add items as they are used up or that they might want

Your turn!

1. How often does your family shop for groceries?2. How often does your family eat out?3. What are the ages and dietary needs of the people in

your household?4. What are the likes and dislikes of each member?5. Do you need packed lunches? If so, for whom?6. What is the busiest time of your day and what meals

might you need to prepare ahead of time?7. Using the tips from this slideshow, write a meal plan

for the members of your family for one week (7 days).

Helpful Tools

Dietitians of Canada Website: www.dietitians.ca/eatwellLet’s Make a Meal!Virtual Grocery Store

The Menu Planner (Dairy Farmers)Food Guide Servings Tracker

www.canadasfoodguide.orgwww.EATracker.ca