MEAL PLANNING

FOR DIFFERENT
CATEGORIES
BCED 3RD YEAR
Meal Planning
Definition:
 Meal planning or menu planning is defined as
a simple process which involves application of
knowledge of food, nutrients, food habits and
like and dislike to plan wholesome and
attractive meals
Aims of menu planning
 To improve quality food
 To plan meals within the food cost
 To provide variety of the food
 To save money, time and energy
 To improve the quality of food
 To improve the appetite so that maximum
diet is consumed and wastage is minimized
Principles of menu planning
 It should meet the nutritional requirement
 It must full feel the family needs
 Planning should save the time and energy
 Economic consideration
 Menu planning should give maximum nutrients
 Consideration of individual likes and dislikes
 Menu planning should provide variety
 Food habits
 Seasonal avaibility
The meal schedule
 It should be recommended that the daily
requirement of all nutrients should be arranged in
three meals
 It is essential that a combination of three meals
provide a selection of food which will most nearly
suit the needs, preference, habits and activity of
all family members

Breakfast:
 Basic breakfast should provide more than 25% of
the daily requirment
 It consist of fruits, cereals, milk, bread, eggs
Continue…….
Lunch:
 Lunch is lighter meal than dinner, although food
include are same as for dinner

Dinner:
 The dinner menu should be made after plan for
breakfast and lunch are complete
 This is an excellent opportunity to include foods
needed in used in the other two meals. This meal
should be satisfying and nutrition
Budgeting of food
 Expenditure on food is an important and often largest
part of the family’s budget.
 Higher budget on will go on protective foods like milk,
vegetables and fruits
 One must plan the expenditure of food and buy wisely
so maximum nutrition can be achieved by money spent
 For example as a source of protein pulses are cheaper
than animal food
 The fruits and vegetables are relatively cheater in
season and available in bulk
 Economy in food purchasing can be exercised in good
measure by bulk purchase of foods, especially staples
like cereals and pulses
Factors to be considered while
budgeting of food
 Number of family members
 Family’s income
 The location of market
 Alternative marketing choice
 Home prepared and convenient food
 Snacks items and beverages
 Availability of supplementary programs
where income is limited
Nutrition requirement for different
categories of people
 Infants- up to 1 year
 Toddler- 1-3 years
 Preschoolers- 4-6 years
 School age children- 6-12 years
 Adolescents- 13-18 years
 Adults
 Old age- 60 and above 60 years
NUTRITION
REQUIREMENT FOR
INFANTS
Characteristics of infants
 Infancy is a period of rapid growth
 The average birth weight of newborn is 3 kg
 In first few days the newborn loses about 10%
of body weight
 Infant usually doubles the weight at 6 months
and triples at the age of 1 year and 4 times
at the age of 2 years
 The baby measures 50 cm at birth, 60 cm at 3
months, 70 cm at 9 months and 75 cm at 1
year
 Nutrition for infants
RDAs of various nutrients for
infant
Age Energy Protein Calcium Retinol Β-carotene Thiamine Riboflavin Niacin VitaminC Folic B12
(months) (Kcal) (g) Mg/dl µg µg/dl Mg/dl acid µg/d
0-6 108/kg 2.05/kg 500 350 1400 55 µg/kg 65 µg 710 µg/kg 25 25 0.2
6-12 98/kg 1.65/kg 50 µg/kg 60 µg/kg 650 µg/kg

 Nutritional requirement for infants have largely been

based on breast milk intake combine with
supplementary diet
 Documented evidences shows that infants grow well on
exclusive breast feeding for first 6 months of life
Continue…….
 Nutrition contents of breast
feeding
Nutrient Content/100ml
Macronutrients
Calories 67 kcal
Proteins 1.1 g
Fat 3.5 g
Lactose 7.0 g
Micronutrients
Minerals
Sodium 0.9 mEq
Potassium 1.4 mEq
Calcium 35 mg
Phosphorus 15 mg
Iron 30-50 µg
Zink 120 µg
Vitamins
Vitamin A 60 µg
Vitamin C 5.2 mg
Continue…..
 Weaning:
 Weaning is the process of gradually
introducing foods other than breast milk in the
child’s feeding schedule
 Breast milk is sufficient till 6 months and after
that weaning is required to meet the excess
demand of the body
NUTRITION
REQUIREMENT FOR
TODDLER AND
PRE- SCHOOL
GOING CHILDREN
Characteristics of toddler and pre-
schoolers
 During the second year, the increase in height is
about 10 cm and weight gain about 2.5 kg
 During 3-6 years height gain is 6-7 cm and weight
gain is 1.5 to 2 kg
 As growth proceeds during childhood, there are
changes in proportion of water, muscle tissues, fat
deposition and the skeletal structure
 During the second year of life, the child start
developing a sense of individuality which is
distinct from his mother
 Preschool age is age of imitation and sex
identification
Balanced diet for toddler and pre-
school children (in grams)
Food items 1-3 years 4-6 years
Cereals 175 270
Pulses 35 35
Leafy vegetables 40 50
Other vegetables 20 30
Roots and tubers 10 20
Milk 300 250
Oil and fats 15 25
Sugar and jaggery 30 40
A day’s sample diet for a 5 year old
child
Meal Food Amount
Early morning Milk with sugar 200 ml
Breakfast Paratha with curd or 1 paratha
Egg and bread 1 egg, 2 slice of bread
Mid morning Fruit or fruit juice 1 fruit/ 1 glass
Lunch Rice Small plate
Mixed vegetables Small katori
Curd ½ katori
chapati 1-2
Evening tea Milk+buiscuit 150 ml, 4-6 buiscuits
Dinner Dal 1 katori
Chapati 2
Salad
Bed time Fruit custard 1 katori
NUTRITIONAL
REQUIREMENT FOR
SCHOOL GOING
CHILDREN
Factors influence diet for school
going children
 By school going age most of the children establish a
particular pattern of food intake relative their peers
 At school , he is exposed to food patterns which may
be different from those at homes and want to accept
them
 Behaviour at meal times may be a problem as
children are usually at hurry
 They may rush to their breakfast due to early school
timing and with their evening meals due to play and
other activities
 The adequacy of children’s food depends not only on
food available to them but also on food environment
 Advertising and TV have a strong influence on the
type of food chosen by children
Balanced diet for school going
children
Food items Quantity (in grams)
Cereals 300-400
Pulses 45
Leafy vegetables 50
Other vegetables 50
Roots and tubers 30
Milk 250
Fat and oil 40
Sugar and jaggery 45
A day sample diet plan for 8 year
old child
Meal Food Quantity
Breakfast Sandwich and 2
Milk 1 cup
Or omlet Egg, two slice
bread
Mid morning Stuffed paratha paneer 1
And one fruit
Lunch Rice 1 small plate
Small katori
Curd ½ katori
Mixe
d
vege
table
s
Evening snacks Milk or cold coffee 1 cup
buiscuits 4-6
Dinner Dal/meat Small katori
NUTRITIONAL
REQUIREMENT FOR
ADOLESCENCE
Characteristics of adolescents
 During this period growth and development take place at all
level namely physiological, psychological and social
 During this period rapid growth take place accomplished by
hormonal changes, sexual maturation and often emotional
bouts
 This stage is called as second growth spurt
 The growth spurt in girls occurs at 11-14 years and boys at
13-16 years
 Changes in body composition occur due to hormonal
influence which regulates the development of sex
characteristics
 At this stage of life adolescent girls and boys
develop sexual
maturity
 At this stage child develops his identity and decision making
ability
Balanced diet for adolescents(in
grams)
Food stuffs girls
Boys
13-15 years 16-18 years 13-18 years
Cereals 400 420 320
pulses 70 70 70
Leafy vegetables 100 100 150
Other vegetables 150 175 150
Roots and tubers
milk 600 600 600
Fat and oil 30 40 30
Sugar and 30 30 30
jaggery
A day sample diet plan for 14 years
boy
Meal Food Quantity
Early morning Milk with sugar 200 ml
Breakfast Boiled egg/omlet, bread 1 egg, 2 slice
Or paratha with curd 1, ½ katori
Mid morning Frit salad or fruit juice 200 ml
Lunch Fried rice, vegetables, One plate, one katori
curd chapati, salad 1-2
Dinner Dal/ channa/ chicken 1 katori
curry 1 katori, 2
Vegetables,
chapaties
At night Ice cream/ kheer/ fruit 1 katori
custard
NUTRITION FOR
ADULTHOOD
Characteristics of adulthood
 By this stage the body growth particularly in
terms of height and weight stops to a certain
extent but the breakdown and repair of
body tissues goes on.
 Proper nutrition in adulthood ensures good
health in old age
 Various factors like age, sex, climate, activity,
body growth, stress affect our body need for
different nutrients
Balanced diet for adult (in
grams)
Food Adul Adult
stuffs t women
man
Sedentar Moderate Heavy Sedentar Moderate Heavy
y workers workers y workers workers
workers workers
Cereals 460 520 670 410 440 575
Pulses 40 50 60 40 45 50
Leafy 40 40 40 100 100 150
vegetabl
e
Other 60 70 80 40 40 100
vegetabl
e
Roots 50 60 80 50 50 60
and
tubers
Milk 150 200 250 100 150 200
Oil and 40 45 65 20 25 40
 1 day menu for an adult (sedentary
work)
 Energy- 2875 kcal
 Protein- 60 gm(60 kg wt.)
Meal Food Quantity
Early morning Milk with sugar or tea 1 cup
Breakfast Egg with bread or paratha with curd, 1 egg, 2 bread, 2
coffee paratha, 1
Mid-day Fruit chatt or fruit juice or
Tea with buscuits 1 cup, 4-6
Lunch Vegetables, chapati, 1 katori, 2
Rice, curd, salad 1 plate, 1 katori,
mixed
Evening tea Tea with snacks 1 cup
Night dinner Dal/rajama 1 katori
1 katori
Vegetable 3
s chapati
Bed time Kheer/fruit 1 katori/fruit
Nutrition during pregnancy
 Nutrition requirement is increased during
pregnancy and lactation as the expectant
or lactating mother not only has to nourish
her self but also the growing fetus or the
infant who is being breast fed
 Poor diet during pregnancy also affects the
mother’s health
 Inadequate diet during pregnancy affects
the baby in infacy
1 day menu plan for pregnant
women
Breakfast Besan paratha-2
Curd-1 katori
Omlet-2 eggs
Bread- 4 slices
Mid day morning Fruit juice or fruit chatt or
One cup tea with roasted channa
Lunch Vegetables- 1 katori
Rice- 1 plate
Raita- 1 katori
Green salad- 1 plate
Chapatti- 1-2
Evening tea Milk-1 cup
Buscuits-4-6
dinner Chapati-2-3
Dal/meat- 1 katori
Vegetables- 1 katori
Kheer/ice cream/ fruit custard
1 day menu plan for lactating
mother
 Energy- 2575, work- sedentary, protein- 75 gm, calcium- 1000mg
Meal food Amount
Early morning Milk ith sugar, 1 glass
buiscuits
Breakfast Boliled egg with milk or 2, 4 slices
bread eith butter or
Milk with cornflakes
Mid morning Panjiri+tea 1 katori+1 cup
Lunch Vegetables, curd, 1 katori, 1 katori
chapatti,rice, green 2, 1 plate
salad
Evening tea Banana shakes or fruit
chatts or sprouts and
tea
Dinner Dal/bengal gram/meat, 1 katori, 3-4, 1 plate
chapaties, rice
NUTRITION FOR
AGED PEOPLE
Nutrition for aged people
 Adequate nutrition and balanced diet is important even in old age to
prevent and control the common hazards of aging
The following changes are associated with aging
 Loss of teeth

 Decrease neuromuscular coordination

 Impaired hearing and failing vision

 Diminished sense of taste and smell

 Anorexia

 Physical discomfort

 Incomplete digestion of food or takes long time to digest food

 Rate of blood flow through kidneys decrease

 Loneliness, depression, anxiety

 Bones become weak and susceptible to fracture

Energy requirement for elderly
people
Bogy weight (kg) 60 and above 60 years
Activity- sedentary
Male Female
40 - 1544
45 1664 1624
50 1768 1704
55 1872 1784
60 1976 1864
65 2072 1944
70 2176 2024
75 2280 -
Diet and feeding pattern
 Intake of energy reach food like sweets, fried or
high fat foods, cereals and starches need to be
reduced
 Liberal amount of milk and milk products, fresh
fruits, vegetables should be given to meet vitamin
and mineral need
 Adequate intake of calcium should be insure
 Intake of simple sugar is reduced
 Give more fibre rich diet
 Number of meal should be increased
 Soft cooked egg, milk and milk products and soft
food should be given
14 TYPES OF
VITAMINS AND
FOOD
SOURCES
Terms to remember

Carbohydrates are subdivided into several categories on the basis

of the number of sugar units and how the sugar units are
chemically bonded to each other. Categories include sugars,
starches, and fibers.
Sugars are intrinsic in fruits and milk products. Sugars also are
added to foods during processing and preparation or at the table.
These “added sugars” (or extrinsic sugars) sweeten the flavor of
foods and beverages and improve their palatability. Sugars are
also used in food preservation and for functional properties such
as viscosity, texture, body, and browning capacity. They provide
calories but insignificant amounts of vitamins, minerals, or other
essential nutrients. 
Starches are made up of many glucose
units linked together. They are found in
many foods, including vegetables,
legumes, and grains. Most starches are
broken down to sugars by digestive
enzymes in the body, but some starches
are resistant to digestive enzymes
.Proteins

is a naturally occurring, extremely complex substance that

consists of amino acid residues joined by peptide
bonds. Proteins are present in all living organisms and
include many essential biological compounds such as
enzymes, hormones, and antibodies.
•Eggs. Whole eggs are among the healthiest and most
nutritious foods available. ...
•Almonds. Almonds are a popular type of tree nut. ...
•Chicken breast. Chicken breast is one of the most
popular protein-rich foods. ...
•Oats. ...
•Milk. ...
Minerals

are those elements on the earth and

in foods that our bodies need to develop and
function normally. Those essential for health
include calcium, phosphorus, potassium,
sodium, chloride, magnesium, iron, zinc,
iodine, chromium, copper, fluoride, 
•Eggs. ...
•Beans. ...
•Cocoa. ...
•Avocados.
Vitamins

A vitamin is an organic molecule that is an essential micronutrient which

an organism needs in small quantities for the proper functioning of its
metabolism. Essential nutrients cannot be synthesized in the organism,
either at all or not in sufficient quantities, and therefore must be obtained
through the diet.

The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B
vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5),
pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).
Fat soluble vitamins

The four fat-soluble vitamins—A, D, E, and K—are

stored in the body’s fatty tissues. The other nine vitamins
are water-soluble and therefore must be replenished
regularly because they are removed from the body in
your urine. Vitamin B12 is the only water-soluble
vitamin that is stored in the liver..
Vitamin A

 plays an important role in growth and cell development. It also

promotes healthy skin, hair, nails, gums, glands, bones and teeth;
prevents night blindness
Where to get Vitamin A: Salmon, other cold-water fish, egg
yolks, fortified dairy products.
 Vitamin D
aids calcium absorption, and builds and maintains strong
bones and teeth.
Where to get Vitamin D: Fortified milk, fortified
soy/rice beverages, butter, egg yolks, fatty fish, fish-liver
oil; made by the body when exposed to the sun.
Vitamin E 

protects fatty acids; maintains muscles and red blood

cells; and serves as an important antioxidant
. Where to get Vitamin E: Eggs, vegetable oils,
margarine, mayonnaise; nuts, seeds, fortified cereals.
Vitamin K 
is an essential vitamin for your body. Your body needs it
for proper blood clotting.
Where to get Vitamin K: spinach, broccoli, green leafy
vegetables, liver.
Vitamin C (Ascorbic Acid)

 found in citrus fruits, is an essential vitamin and

important for your body.
Why you need Vitamin C: Strengthens blood vessel
walls; promotes wound healing and iron absorption;
helps prevent atherosclerosis; supports immunity; serves
as a key antioxidant.
Where to get Vitamin C: Citrus fruits, juices, melons,
berries, peppers, broccoli, potatoes.
Essential vitamins your body needs:
Thiamine (Vitamin B1)
Vitamin B1 is important for maintaining a healthy metabolism. It
also helps maintain normal digestion, appetite and proper nerve
function.
Where to get Vitamin B1: Pork, nuts, seeds, fortified cereals,
grains.
Riboflavin (Vitamin B2)
Why you need Vitamin B2: Vitamin B2 is essential for energy
metabolism. It also aids adrenal function, supports normal vision
and helps maintain healthy skin.
Where to get Vitamin B2: Fortified cereals, grains, lean meat,
poultry, dairy products, fortified soy/rice beverages, raw
mushrooms.
Niacin (Vitamin B3)

Vitamin B3 is important for the body. It’s used to metabolize

energy and promote normal growth. In large doses, Vitamin B3
can also lower cholesterol.
Where to get Vitamin B: Lean meats, poultry, seafood, milk;
eggs, legumes, fortified breads, cereals.

Pantothenic Acid (Vitamin B5)

Although it’s one of the essential vitamins, Vitamin B5 is

relatively easy to come by.
Why you need Vitamin B5: Aids energy metabolism and
normalizes blood sugar levels.
Where to get it: Almost all foods contain Vitamin B5.
 Pyridoxine (Vitamin B6)

Vitamin B6 is an essential vitamin for good health.

It promotes protein metabolism, metabolism of
carbohydrates and the release of energy. It also plays a
role in proper nerve function and the synthesis of red
blood cells.
Where to get Vitamin B6: Meat, fish, poultry, grains,
cereals, bananas, green leafy vegetables, potatoes,
soybeans.
Biotin (Vitamin B7)

Vitamin B7 (also known as biotin) is an essential vitamin that

plays an important role in maintaining a healthy metabolism.
Where to get Vitamin B7: Egg yolks, soybeans, whole grains,
nuts, yeast.

 Folate, Folic Acid (Vitamin B9)

Vitamin B9 is an essential vitamin, and is especially important for pregnant

women.
Why you need Vitamin B9: To make DNA, RNA, red blood cells, and
synthesize certain amino acids. Vitamin B9 is also important for pregnant
women, as it helps prevent birth defects.
Where to get Vitamin B9: Liver, yeast, leafy green vegetables, asparagus,
orange juice, fortified flour, avocados; legumes.
Folate, Folic Acid (Vitamin B9)

Vitamin B9 is an essential vitamin, and is especially

important for pregnant women,
Why you need Vitamin B9: To make DNA, RNA, red
blood cells, and synthesize certain amino acids. Vitamin
B9 is also important for pregnant women, as it helps
prevent birth defects.
Where to get Vitamin B9: Liver, yeast, leafy green
vegetables, asparagus, orange juice, fortified flour,
avocados;
Cobalamin (Vitamin B12)

Why you need Vitamin B12: To make red blood cells,

DNA, RNA, and myelin for nerve fibres.
Where to get Vitamin B12: All animal products.