Menu planning helps save time and money at the grocery store. However, not all menus are created equal. If you want to plan a top-notch menu, keep balance, variety, and moderation in mind.
Balance – Make sure you include foods from all of the food groups using My Plate as a guide. Each group contributes different nutrients, so it’s important to include each group every day.
Dairy Foods: Calcium, vitamin D, riboflavin (B2), vitamin B12
Protein Foods: Protein, iron, B vitamins, zinc
Fruit: Vitamin C, fiber
Vegetables: Vitamin A (beta-carotene), vitamin C, potassium, fiber
Grains: Carbohydrate, iron, folate, fiber (make half your grains whole)Variety – Choose a variety of foods within each group. You’ll be more likely to get all the nutrients you need for good healthy every day.
Moderation – Keep portion sizes of high fat, high sugar items small, and use them sparingly.
Check your knowledge. Is this a top-notch menu?
Baked Chicken
Mashed Potatoes
Steamed Cauliflower
Whole Wheat Roll
Pear Halves
Chilled 1% milk
This menu does provide balance because all food groups are included; variety because two different vegetables were chosen; moderation because low fat foods and preparation methods were used. This menu, however, lacks color. Scientists have now learned that the pigments which give fruits and vegetables their bright colors are also important to our good health. Let’s take a look:
Red/Orange – tomatoes, carrots, sweet potatoes, strawberries, peaches, apricots and cantaloupe
Yellow/Green – corn, spinach, broccoli, celery, pineapple, kiwi and honeydew melon
Blue/Purple – purple cabbage, eggplant, beets, blueberries, raisins, grapes and blackberries
White – potatoes, onions, mushrooms, cauliflower, pears, bananas and jicama
Consider your food choices based on the whole day rather than for one meal or snack. This allows you to be flexible and balance out some of your favorite foods at one meal that may be higher in fat, added sugars, calories and sodium (salt) with foods that are lower in these at other meals.
Make your beverages count! When planning your menu don’t forget the beverages. The type of beverage you select is important. Here are a few things to consider:
Nutrients: Juice and milk as beverages count toward your food group requirements. If you choose juice, make sure it is 100% fruit juice but limit to no more than 1 cup per day. Milk is a great way to get your 3 dairy foods servings. Choose low-fat or fat-free more often.
Calories: Water is the best choice as a thirst quencher because it provides no calories and your body needs it. Soft Drinks, Sweetened Tea, or Fruit Drinks tend to be high in added sugars and calories. Limit portion sizes and include these beverages occasionally, but not as regular beverage choices.
