Menu Planning

By:

Ishwar Subedi

23 March, 2013

Contents

Introduction Importance Procedures

Introduction
What is Menu Planning?
It is a Science /or Art Defined as: Implementation of principles of Nutrition in ones daily diet

Menu Planning
What is Nutrition?
The interaction between Meal (Food) and Body

Menu Planning
Principles
To plan diet according to need & requirement to improve health

Factors to be considered while Menu planning

1) 2) 3) Include from all the basic five food groups everyday Cereals, sugar Fruits & vegetables Legumes & Pulse/Meat and products Fats & oils Milk and their products Each meal should have at least 3 of the basic five food groups Appearance- A clean plate in clean surrounding is pleasant

Menu Planning
4) Food cost- Proper budget in basic food groups The budget can be as follow 25% of food budget-Meat, eggs, cheese, poultry, Legumes, pulse 20% of food budget- On milk 20% of food budget-On fruits & vegetables 20% of food budget- Cereals, bread and biscuits 15% of food budget- On fats and sweets

Menu Planning
5) Sensory attributes Colour- Attractive and appealing, avoid a menu of all white or neutral coloured meal Texture- Use contrasting texture such as soft or crisp Flavour- Blending of blands or spicy flavour Satiety value- Should be satisfying (Protein & fatty foods have higher satiety than Carbohydrates Variety of foods- Always same food will be monotonous.

The greater the variety of foods used from day- to-day, the better it is for health

Menu Planning
6) Sociological preferences- Religious and social customs
One may like pork and some dislike buffalo or other. Fasting/starvation etc.. 7) Personal preference Old people cannot eat hard foods due to lot of chewing/,mastication Very young child cannot tolerate spiced and oily foods A diabetic person cannot eat concentrated carbohydrate foods

So, the menu is planned for such a family that should give all stage of people the required nutrients

Menu Planning
Importance
1) 2) 3) 4) A meal plan proves to be a time, money and energy saver It also avoid unwanted, unappetizing and unsatisfying meals Planning of meal with low budget Balance diet

Menu Planning
The associated disease without menu planning

Step Analysis

Social factors

Economic factors

Obesity/Cancer/ CHD
Technical factors

Political or Govt. Food policies

Menu Planning

Cancer & CHD

A new study found that those who average more than 90 grams of fat a day have roughly double the risk of breast cancer than those who eat just 37 grams. Source: http://www.cbsnews.com/stories/2003/07/17/health/main563810.shtml Diet high in saturated fat contributes to prostate cancer treatment failure Source: http://www.sciencedaily.com/releases/2008/05/080508184143.htm

Excessive dietary Fat Caused 300% increase in Tumor Cells In Animal model Source: Science Daily, Feb. 26, 2009

Menu Planning
Foods
Coconut

Lauric acid(%)

Myristic acid(%)

Palmitic acid(%)

Stearic acid(%)

Saturated fat Profile of common foods

http://en.wikipedia.org

Butter Ground beef Dark chocolate Salmon Eggs Cashew Soya

47 3 0 0 0 0 2 0

48 11 4 0 1 0 1 0

9 29 26 34 29 27 10 11

3 13 15 43 3 10 7 4

Menu Planning- (Food composition table)

S. N. A B C D E F G H I J K L Pulses & Legumes Green Leafy Vegetables Roots & Tubers Other Vegetables Nuts & Oilseeds Condiments & Spices Fruits Flesh Foods Fishes Milk & Milk Products Fat & Edible Oils Food Group Cereal Grain and Products Food Varieties 32 22 60 27 58 15 19 61 16 10 11 5

M
N

Miscellaneous Foods
Wild Edible Food Plants Total

21
51 408

Menu Planning- Procedure

A Typical meal pattern for an Urban family

Meals Breakfast

Non Vegetarian
Milk, tea or coffee, bread with butter, egg, fried or boiled, ( seasonal fruit)
Rice/Roti and dal, or pulau, Salad,(meat) Yoghurt, Green leafy vegetables, chutney

Vegetarian
Milk, tea or coffee, bread, or Paratha/ Roti, ( seasonal fruit)
Rice/Roti and dal, or pulau, Salad, Yoghurt, Green leafy vegetables, chutney

Lunch

Refreshment Tea or coffee, biscuits, seasonal fruits Dinner

Rice/Roti and dal, or pulau, Salad,(meat) Yoghurt, Green leafy vegetables, chutney

Tea or coffee, biscuits, seasonal fruits

Rice/Roti and dal, or pulau, Salad, Yoghurt, Green leafy vegetables, chutney

Menu Planning
Procedure

Family
Husband Wife Daughter Son 35 years 30 Years 7 Years old-School going 3 Years old- Nursery going

Recommended Dietary Intake (RDI) Energy (Kcal) Husband 2200 Wife 1900 Daughter 1750 Son 1250

Protein (Gram) 55 45 35 22

Menu Planning (Office going sedentary work ) Procedure

Husband SN Wife NV V NV V Daughter NV V Son NV

Food Exchange

Milk Legumes/ Pulse Flesh Vegetable A Vegetable B Fruit Cereal Fat Sugar

2 2 2 3 1 12 3 30g

1 1 1 2 3 1 12 4 30g

2 2 2 2 1 10 3 30g

1 2 1 2 2 1 10 4 30g

3 2 1/2 1 1 7 2 30g

2 1 1/2 1/2 1 1 7 2 30g

3 1 1 1 1 5 2 40g

2 1/2 1/2 1 1 1 5 2 40g

Menu Planning
Procedure 1) 2) Milk Legumes and pulse exchange Flesh food Vegetable A (Green leafy) 1 exchange 180ml (100 Kcal)

1 exchange 1 exchange 1 exchange

30 g (100 Kcal) 60 g (70 Kcal) As wish

3) 4)

5)

Vegetable B (Other vegetables) Fruit Cereal Fat -

1 exchange

30-75 (50 Kcal)

6) 7) 8)

1 exchange 1 exchange 1 exchange

1 fruit (50 Kcal) 30 g (100 Kcal) 11 g (100 Kcal)

Menu Planning - Procedure Milk exchange

Calorie -100
Protein -5g Carbohydrates-Negligible

Food

Quantity

Fat (g)

Buttermilk
Curd

650 ml
30

5
7.5

Khoa
Milk

210
180

10
7

Skim Milk SMP

260 30g

Negligible Negligible

Menu Planning Procedure Legumes and Pulse exchange

Calorie -100 Protein -6 g Carbohydrates-15 g Amount- 30 g

Food Commodities
Bengal gram Black gram Red gram Cow gram Green gram Horse gram Kabuli chana Lentil gram Peas gram Rajma Mung Other except Khesari dal

Menu Planning Procedure

Flesh food exchange Calorie -70 Protein -10 g Food Quantity

Mutton
Chicken

60 g
60

Fish
Egg Buffalo/Beef Pork

60
2 Nos 60 60

Menu Planning Procedure

Vegetable A exchange
Calories and Carbohydrates discarded

Amaranth Bathu Cabbage

Pumpkin leaves Drumstick Parbar

These vegetables may be used as desired

Corinders
Fenugreek leaves

Cauliflower
Bitter guard

Menu Planning Procedure

Vegetable B exchange

vegetables

Quantity

Calorie -50 Carbohydrates-10g

Beetroot
Carrot Potato

75 g
105 g 45 g

Sweet potato
Yam Colocasia

30 g
45 45

Menu Planning Procedure

Fruit Exchange
Calorie -50 Carbohydrates-10g

Amla - 90 g Apple - 75 g Banana - 30 g

Papaya - 120 g Peach - 135 g Pear - 90 g

Grapes - 105
Jackfruit - 60 g Lemon - 90 g Mango - 90 g Melon - 270 g Orange - 90 g

Pineapple - 90
Plum - 120 g Pomegranate 75g Strawberry -105 g Tomato - 240 g

Menu Planning Procedure

Cereal Exchange

Rice Barley Maize Cornflakes Oatmeals Beaten rice Puff rice Semolina

Calorie -100 Carbohydrates-20g Protein- 2g

Each 30 g provides 100 Calories

Maida Atta Millet

Menu Planning Procedure

Fat Exchange

Food Almond Butter Cashew nut

Quantity 15 g 15 g 20 g

Calorie -100 Fat - 11 g

Coconut Ghee Ground nut Vegetable ghee Oil Walnut

30 g 11 g 20 g 11 g
11 g 15 g

Menu Planning Procedure

Problem 1
A diabetic who is 25 years old, obese and 148 cm tall weighs 52 Kg when her ideal weight should be 45 Kg. She has sedentary activities. She is controlling the disease by diet alone. Prepare a menu so that she would able to control her Diabetes without any hypoglycemic drugs.

Menu Planning Procedure we are given, Age= 25 years Present weight=52 Kg Ideal weight= 45 Weight to be reduced= 52-45 =7 Kg

Here, Amount of Protein to be consumed= ? Amount of Carbohydrate to be consumed= ? Amount of Fat to be consumed= ?

Menu Planning Procedure

Calculation, Total amount of calorie required Amount of Protein required = 45 g
(since 1 g protein yield 4 Kcal)

= Age Ideal weight = 25 45 = 1,125 Kcal

Calorie from protein = 45 4 = 180 Kcal Calorie from Carbohydrate & Fat

= 1,125 - 180 = 945 Kcal/day

protein calorie)

Calorie from Carbohydrate only = 945 / 2 = 473 Kcal (Carbohydrate should give 50% non Calorie from Fat only = 473 Kcal/day /day Amount of Fat required=473 / 9 = 52 g /day
(since 1 g fat yield 9 Kcal)

Amount of Carbohydrate required = 473 / 4= 118 g /day

(since 1 g Carbohydrate yield 4 Kcal)

This diet may be followed by the diabetic until desirable weight is attained. After that the calorie requirement may be calculated as 30 45= 1,350 Kcal

Menu Planning Procedure

Total calories especially those from carbohydrates are distributed 1/5 for Breakfast= 1/5 of 473 = 95 Kcal

2/5 for Lunch= 2/5 of 473 = 190 Kcal

2/5 for Dinner= 2/5 of 473 = 190 Kcal OR, equal distribution of the calories 1/3, 1/3 and 1/3 may also be followed 1/3 for Breakfast = 1/3 of 473 = 158 Kcal 1/3 for Lunch = 1/3 of 473 = 158 Kcal 1/3 for Dinner = 1/3 of 473 = 158 Kcal

Menu Planning for Diabetes

Procedure
Item No of exchange 3 2 1 4 1 1 3 2 Calories Kcal 300 200 100 50 50 300 200 1200 Kcal Carbohydrates g 13 30 10 10 60 123 g Protein g 15 12 10 6 43 g Fat g 15 13 22 50 g

NonVegetarian diet exchange list

Milk Legumes& pulse Flesh Veg. A Veg. B Fruits Cereals Fat

Menu Planning for Diabetes

Procedure

Meal plan for the day ( 1/3, 1/3 1/3 calories from carbohydrates Tea 1 cup tea or coffee without sugar Breakfast 1 Exchange milk (180 ml)- 100 Kcal 1 egg (Boiled) 70 Kcal 1 exchange cereal- 30 g -100Kcal 1 exchange fruit (Medium sized) - 50 Kcal

Total calorie= 310 Kcal Carbohydrates= 35 g

Menu Planning for Diabetes

Procedure

Lunch 1 Exchange cereal (30 g)- 100 Kcal 2 exchange veg. A 1 exchange Veg. B (30-75 g) - 50Kcal 1 exchange fat (11 g)- 100 Kcal 1 Exchange legumes and pulse (30 g)- 100 Kcal Total calorie= 400 Kcal Carbohydrates= 35 g

Menu Planning for Diabetes

Procedure Tea 1 cup tea or coffee without sugar Dinner 1 Exchange cereal (30 g)- 100 Kcal 2 exchange veg. A 1 exchange Veg. B (30-75 g) - 50Kcal 1/2 exchange fat (5 g)- 50 Kcal 1 Exchange legumes and pulse (30 g)- 100 Kcal 1 egg = 70Kcal Bed time 1 glass SMP milk without sugar- Carbohydrates (4 g) Total calorie= 400 Kcal Carbohydrates= 45 g

Conclusion
To plan diet according to need & requirement to improve health 1) 2) 3) A meal plan proves to be a time, money and energy saver It also avoid unwanted, unappetizing and unsatisfying meals Planning of meal with low budget

4)

Balance diet

Menu is planned for such a family/patient that should give all stage of people the required nutrients