MEAL PLANNING ASSIGNMENT

NUTR 119: Elementary Foods (12/20/10)

Overview:
• Plan a menu for a full day
• Compare the menu to the food guidance pyramid
• Adjust menu to met nutritional requirements
• Prepare and evaluate the dinner meal.

Purpose:
1. To apply menu planning concepts learned in class to plan a menu with
consideration of taste, texture, color, cooking methods, and nutritional
values.
2. To apply cooking techniques learned in lab when preparing a meal.

Assignment:

1. Write a draft menu for a day. Start my planning the entrée for the dinner
meal, then the main dish for lunch and then finally breakfast. Keep in mind
the food guide pyramid you are planning. Remember that a serving size of
protein is 2-3 ounces. Not the 6-8 ounces Americans are used to
consuming. Also, you might try vegetarian options.
2. Register on www.mypyramid.gov. This is a free website that will analyze
your meal for nutrition content. There are several tutorials at the site to
assist you in navigating.
3. Go to “My pyramid tracker”. Enter your draft menu under “Food Intake
Entry”. (You will need to enter all ingredients in recipes) Be sure and save
your work.
4. Go to “Analyze Food Your Food Intake”. You will need 3 reports
o Meeting 2005 Dietary Guidelines
o Nutrient Intakes
o My pyramid stats

Copy and paste these reports into your word document.

5. Analyze your draft menu and make necessary changes to your menu to
meet the Dietary Guidelines, Nutrient Intakes (for Protein, Carbohydrates,
Fat, Calcium, Fiber and Vitamin C ONLY), and My Pyramid Stats.
6. Revise your menu as necessary.
7. Repeat step 4 utilizing your revised menu.
8. Prepare the dinner meal only! After you prepare it, take a picture with you
in it! Then complete the questions. Insert the picture in your document.
9. Submit completed project in drop box on ANGEL on due date (see syllabus)
10. The grading rubrics is viewable in the drop box for the assignment. Please
refer to rubrics for specific grading criterion.
 Name: Nathaniel Witwer Student ID: 942395206

Draft Menu for One Day

The menu should include a list of all of the foods and beverages for one day.

BREAKFAST

Oatmeal (1 cup)
Orange Juice (2 cups)
Whole Wheat bagel (1 Large)

LUNCH
Milk (2 cups)
Ham and cheese sandwich (2 slices ham, 2 slices American cheese, 2 slices whole wheat
bread)
Banana (1 regular)

DINNER
Grilled Chicken Breast (1/2 medium breast)
Peas(1 cup)
Mashed Potatoes (1 cup)
water

SNACKS
Apple (1 medium)

Analysis Reports on Draft Menu:

<Copy and Paste Meeting Dietary Guidelines Here>

Dietary Guidelines Number of cup/ Number of cup/oz.
Emoticon
Recommendations oz. Equ. Eaten Equ. Recommended
Grain 6.5 oz equivalent 10 oz equivalent
Vegetable 2 cup equivalent 4 cup equivalent
Fruit 4.3 cup equivalent 2.5 cup equivalent
Milk 3.5 cup equivalent 3 cup equivalent
Meat and Beans 4.9 oz equivalent 7 oz equivalent
Dietary Guidelines
Emoticon Amount Eaten Recommendation or Goal
Recommendations

Total Fat 24.4% of total calories 20% to 35%

Saturated Fat 10.2% of total calories less than 10%
Cholesterol 190 mg less than 300 mg
Sodium 3342 mg less than 2300 mg
Oils * * *
Discretionary calories (solid fats,
* * *
added sugars, and alcohol)

<Copy and Paste Nutrient Intake report here>

(First number is actual intake, second number is recommended)
Food Energy/Total Calories (kcals) 1923, 2959
Protein (gm) 103, 56
Carbohydrate (gm) 273,130
Total Fiber (gm) 31,38
Total Fat (gm) 52.2, 42.7 - 74.8
Saturated Fat (gm) 21.8, < 21.4
Monounsaturated Fat (gm) 18 **
Polyunsaturated Fat (gm) 8 **
Linoleic (omega 6) (gm) 7.1, 17
Alpha Linolenic (omega 3) (gm) 0.9, 1.6
Cholesterol (mg) 190, < 300
Vitamin A (mcg RAE) 660.9, 900
Vitamin C (mg) 244.9, 90
Vitamin E (mg α -TE) 3.8, 15
Thiamin (mg) 2, 1.2
Riboflavin (mg) 2.1, 1.3
Niacin (mg) 25.5, 16
Folate (mcg, DFE) 446, 400
Vitamin B6 (mg) 2.5, 1.3
Vitamin B12 (mcg) 3.4, 2.4
Calcium (mg) 1220.2, 1000
Phosphorus (mg) 1902.3, 700
Magnesium (mg) 441.9, 400
Iron (mg) 10.2, 8
Zinc (mg) 11.7, 11
Selenium (mcg) 128.8, 55
Potassium (mg) 4079, 4700
Sodium (mg) 3342, 1500 - 2300

<Copy and Paste MY Pyramid Stats Here>

 Your Pyramid Stats

Milk Intake 3.5 cup equivalent

Milk Recommendation 3 cup equivalent

Meat and Beans Intake 4.9 oz equivalent

Meat and 7 oz equivalent
Beans Recommendation

Vegetables Intake 2 cup equivalent

Vegetables 4 cup equivalent
Recommendation

Fruits Intake 4.3 cup equivalent

Fruits Recommendation 2.5 cup equivalent

Grains Intake 6.5 oz equivalent

Grains Recommendation
10 oz equivalent

____________________________________________________________

Pyramid Percent
Categories Recommendation
Milk 117%
Meat and Beans 70%
Vegetables 50%
Fruits 172%
Grains 65%

Revised Menu for One Day

This menu should reflect the items that needed to be changed or added from draft menu.
 BREAKFAST
-Oatmeal (1 Cup cooked)
-Orange Juice (2 Cups)

LUNCH
-Milk 2% (2 cups)
-Ham and Mayo Sandwich on whole wheat bread(2 slices low salt ham, 1 Tblsp. Mayo, 2
slices bread)
- Sliced raw carrots (2 cups)

DINNER
-Grilled Chicken Breast(1/2 medium breast)
-Bakes Beans (1 cup, low sodium)
-Raw green peas (2 cups)
-Milk (1 cup)
-Water

SNACKS
-Whole Wheat bagel (1 extra large)
-Apple (1 medium)
-Peanuts(1.25 oz. package)

Analysis Reports on Final Menu:

<Copy and Paste Meeting Dietary Guidelines Here>

Dietary Guidelines Number of cup/ Number of cup/oz.
Emoticon
Recommendations oz. Equ. Eaten Equ. Recommended
Grain 8.7 oz equivalent 10 oz equivalent
Vegetable 4.7 cup equivalent 4 cup equivalent
Fruit 3.3 cup equivalent 2.5 cup equivalent
Milk 3 cup equivalent 3 cup equivalent
Meat and Beans 7.4 oz equivalent 7 oz equivalent

Dietary Guidelines
Emoticon Amount Eaten Recommendation or Goal
Recommendations
Total Fat 24.1% of total calories 20% to 35%
Saturated Fat 7.1% of total calories less than 10%
Cholesterol 169 mg less than 300 mg
Sodium 2670 mg less than 2300 mg
Oils * * *
Discretionary calories (solid fats,
* * *
added sugars, and alcohol)

* Calculations for oils and discretionary calories from foods are under revision.

<Copy and Paste Nutrient Intake report here>

Recommendation or
Nutrient Your Intake
Acceptable Range

Food Energy/Total Calories (kcals) 2422 2959

Protein (gm) 130 56

Carbohydrate (gm) 345 130

Total Fiber (gm) 61 38

Total Fat (gm) 64.9 53.8 - 94.2

Saturated Fat (gm) 19.1 < 26.9

Monounsaturated Fat (gm) 23 **

Polyunsaturated Fat (gm) 18 **

Linoleic (omega 6) (gm) 15.9 17

Alpha Linolenic (omega 3) (gm) 1.4 1.6

Cholesterol (mg) 169 < 300

Vitamin A (mcg RAE) 2061.4 900

Vitamin C (mg) 342.5 90

Vitamin E (mg α -TE) 9.4 15

Thiamin (mg) 3.3 1.2

Riboflavin (mg) 2.8 1.3

 Niacin (mg) 38 16

Folate (mcg, DFE) 698.9 400

Vitamin B6 (mg) 3.1 1.3

Vitamin B12 (mcg) 4 2.4

Calcium (mg) 1341.1 1000

Phosphorus (mg) 2540.3 700

Magnesium (mg) 669 400

Iron (mg) 15.8 8

Zinc (mg) 19.3 11

Selenium (mcg) 155.9 55

Potassium (mg) 5725 4700

Sodium (mg) 2670 1500 - 2300

** Nutrient has no established recommendation.

<Copy and Paste MY Pyramid Stats Here>

Your Pyramid Stats

Milk Intake 3 cup equivalent

Milk Recommendation 3 cup equivalent

7.4 oz
Meat and Beans Intake
equivalent
Meat and 7 oz equivalent
Beans Recommendation

Vegetables Intake 4.1 cup equivalent

Vegetables 4 cup equivalent
Recommendation

Fruits Intake 3.3 cup equivalent

Fruits Recommendation 2.5 cup equivalent
 8.7 oz
Grains Intake
equivalent
Grains Recommendation
10 oz equivalent

____________________________________________________________

Pyramid Percent
Categories Recommendation
Milk 100%
Meat and Beans 106%
Vegetables 103%
Fruits 132%
Grains 87%

Insert picture of you and your

dinner meal here.
Dinner Meal Preparation

Prepare the dinner meal. Take a picture (with you in it) and complete the forms.

Self-Evaluation of Dinner Meal and its Preparation

Evaluate your meal by completing the following form. Be honest and objective in your
evaluation.

Time budgeting:

Time you planned to spend preparing the meal: 35 Mins Actual time spent:30 Mins

Comment on any differences

Good Fair Poor Comments, suggestions for improvement

X
Table setting
Arrangement X
of food
X
Shape or form
X
Color
X
Texture
X
Temperature
X
Flavor
Size and X
portions

Creativity and challenge Good X Fair Poor

Answer the following questions

What strategies did you use to add texture, color, taste and variety to your menu?
-I tried to keep the big clunky items to a minimum and from there I ended up adding
items that varied in color and textures to even out the menu
-I also tried to vary where items were placed within the menu so not too many items that
were similar were eaten at the same time

How did you bring creativity and challenge your menu?

-Usually I make things from the can because it is more convenient and goes with my
schedule better. However, for this assignment I prepared fresh vegetables and items
that I normally wouldn’t make such as grilled chicken to add to the challenge

What changes did you need to make in order to meet the nutritional requirements?
-For the most part my nutritional requirements were good but my sodium intake was too
high. It almost seemed like I had to look for low sodium components to fit the
requirements for that area

What cooking principles you learned in class or lab in did you incorporate in preparing
the dinner meal?
-To add variety to the items that you eat
-Using different cooking methods to create tastes that enhance the flavor of meals
-To use raw ingredients instead of canned or processed goods to produce a better
quality meal

List three things you learned in completing this assignment.

-It’s really hard to find low sodium food items
-Going away from what is convenient produces a better meal in the end and might be
worth it to do more often
-Just adding a few healthy snacks during the day can really help in achieving a diet that
meets nutritional recommendations