Project on meal planning

Name: Sarafina Bowen

Name of School: McGrath High School
Name of Teacher:
Subject: Food and Nutrition
Year: 2021-2022
 Introduction

This project is about meal planning for all

different types of persons and ages. You
will be able to see the nutritional
requirements and how to develop
positive eating habits. This project will
demonstrate many things about meal
planning and different aspects of meal
preparation. It will sharpen your
understanding and you will benefit and
learn a lot.
Table of Contents
 References

■ Chrome.com
■ https://www.mealplansite.com/professions/manual-worker.aspx
■ https://www.ethozgroup.com/blog/diet-secrets-office-workers/
■ Bing.com
■
 Meal planning for toddlers

Who is a toddler: A toddler is a child approximately 12 to 36

months old, though definitions vary. The toddler years are a time of great
cognitive, emotional and social development. The word is derived from "to
toddle", which means to walk unsteadily, like a child of this age.

Toddler nutritional Requirement: Toddlers need

between 1,000 and 1,400 calories a day, depending on their age, size, and
physical activity level (most are considered active). The amount of food a
toddler requires from each of the food groups is based on daily calorie needs.

How to develop positive eating habits for toddlers:

Serve the right amount. Offer your child 1 tablespoon of each food
1. Be patient. Offer new foods many times
2. Let your child help. Let him or her choose foods in the grocery store
3. Make things fun
4. Offer choices
5. Mix new with old
6. Let them dip
7. Be a good example for them to follow

Meal planning for adolescent

Who is an adolescent: Adolescence, transitional phase of
growth and development between childhood and adulthood. The World Health
Organization (WHO) defines an adolescent as any person between ages 10 and
19. This age range falls within WHO's definition of young people, which refers
to individuals between ages 10 and 24.

Nutritional requirements for female adolescents:

Fruits and vegetables every day.
● 1,300 milligrams (mg) of calcium daily.
● Protein to build muscles and organs.
● Whole grains for energy.
● Iron-rich foods.
● Limiting fat.

Nutritional requirements for athletic adolescents:

An ideal diet comprises 45% to 65% carbohydrates, 10% to 30% protein and
25% to 35% fat. Fluids are very important for maintaining hydration and should
be consumed before, during and after athletic events to prevent dehydration.
Timing of food consumption is important to optimize performance.

Meal planning for pregnant and lactating women

Pregnant women: pregnant women are about to birth a baby.

Lactating women: Lactation women are in the process of producing

breast milk.

Nutritional requirements for Pregnant women:

Calcium. Helps to build strong bones and teeth.

● Iron. Helps red blood cells deliver oxygen to your baby. ...
● Vitamin A. ...
● Vitamin C. ...
● Vitamin D. ...
● Vitamin B6. ...
● Vitamin B12. ...
● Folate (Folic Acid)

Nutritional requirements for lactating women:An additional

450 to 500 kilocalories (kcal) of healthy food calories per day is recommended
for well-nourished breastfeeding mothers, compared with the amount they
were consuming before pregnancy (approximately 2,300 to 2,500 kcal per day
for breastfeeding women verses 1,800 to 2,000 kcal per day for moderately
active .

Explain breastfeeding vs bottle feeding: As a group, breastfed

infants have less difficulty with digestion than do formula-fed infants. Breast
milk tends to be more easily digested so that breastfed babies have fewer
bouts of diarrhea or constipation. Breast milk also naturally contains many of
the vitamins and minerals that a newborn requires.

Explain complementary breastfeeding:Complementary feeding

is defined as the process starting when breast milk alone is no longer
sufficient to meet the nutritional requirements of infants, and therefore other
foods and liquids are needed, along with breast milk.

Meal planning for the elderly

Identify those considered as elderly:

 Ageing, an inevitable process, is commonly measured by chronological age
and, as a convention, a person aged 65 years or more is often referred to as
'elderly.

Discuss problems that affects elderly nutritional status:

Normal age-related changes. Changes in taste, smell and appetite generally
decline with age, making it more difficult to enjoy eating and keep regular
eating habits.

● Illness.
● Impairment in ability to eat.
● Dementia.
● Medications.
● Restricted diets.
● Limited income.
● Reduced social contact.

List suitable foods for each group

Suitable food for toddlers:

Whole grain cereal or oatmeal with milk.
● Bite-sized pieces of leftover cooked beef, chicken or tofu and soft cooked
vegetables.
● Milk or yogurt-based fruit smoothies in an open cup.
● Plain yogurt with pieces of soft fresh fruit.
● Applesauce with whole grain crackers or roti.
Suitable food for adolescents:
● breakfast cereal with milk and fruit.
● dried fruit and nuts.
● yoghurt and fruit.
● English muffin with peanut butter and honey.
● banana and peanut-butter sandwich.
● fresh fruit smoothie with milk and/or yoghurt.
● low-fat muesli bar.
● small muffins made with oats or wholemeal flour and fruit or vegetables.

Suitable food for pregnant and lactating women:

Pregnant and breastfeeding women need more nutrients than other women. It is
important to consume balanced meals that have a variety of foods, including fruits
and vegetables, whole grains, lean protein and low-fat dairy products.Feb 25, 2015

Suitable food for the elderly:

● Lean protein (lean meats, seafood, eggs, beans)

● Fruits and vegetables (think orange, red, green, and purple)
● Whole grains (brown rice, whole wheat pasta)
● Low-fat dairy (milk and its alternatives)

Plan a meal for each group listed (breakfast, dinner, snack)

Meal for toddlers:

breakfast-Mini Egg Cups with Diced Sweet Potatoes and Melon
Dinner-Baked Mac-and-Cheese Bites.
Snack- yogurt

Meal for adolescent:

Breakfast- cereal with milk and fruit.
Dinner- Rice and peas with stew chicken and cucumber

Snack-Cheese sticks.
Meal for pregnant and lactating women:
Breakfast- scrambled eggs and toast with tomato slices

Dinner- baked chicken and rice and peas with lettuce and an apple
Snack- Sliced/cut fruit or berries

Meal for the elderly:

Breakfast- Fruit Smoothies.
Dinner- Baked fries Slice parboiled red potatoes with baked beans.

Snack- Frozen grapes or a frozen banana.

The sedentary worker and the manual worker

Definition of sedentary worker: Although a sedentary job is defined

as one which involves sitting, a certain amount of walking and standing is
often necessary in carrying out job duties. Jobs are sedentary if walking and
standing are required occasionally and other sedentary criteria are met.

Definition of manual worker:a person whose job involves working

with the hands.

Nutritional requirements for sedentary worker:

Office workers should limit starches like bread, pasta, rice and other grains.
Instead, eat carbohydrates from vegetables and limit starches to one or two a
day.
● The above is what you would call a healthy meal – Salmon (Omega 3 –
healthy fats + Protein), and lots of greens.
● Snacking late at night

Nutritional requirements for manual worker:

it's always best to have a nice combination of both protein and good
carbohydrates. Working as a manual laborer or contractor can be hard, intense
work, that's why you need to ensure you have a sufficient meal that can fulfill your
dietary requirements: Pan roasted salmon. Steak and brown rice.

Suitable foods for each group:

Manual worker:
Fresh fruit.
● Yogurt and whole grain cereal.
● Organic fruit shakes and smoothies.
● A lean turkey sandwich/wrap.

Sedentary worker: starchy food red meat and vegetables

Meals for sedentary and manual worker (breakfast
dinner snack)

Manual workers:
Breakfast:Large bowl high fibre cereal (like Weetabix, bran flakes,
Shreddies, muesli, porridge, etc) + 250ml skimmed milk + 3 tsp sugar toasted
bread + olive oil based spread + jam/peanut butter 200ml fruit juice
Mug tea/coffee

Dinner:250g chicken breast or 250g white fish or 180g lean meat

80g tbsp rice or 100g wholewheat pasta or large serving potatoes
Loads of veg or large salad

Snack:Sandwich: 2 slices granary bread + olive oil-based spread + 2 slice

chicken/ham or 60g cheese
Drink

Sedentary worker:

Breakfast:High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli,

porridge, etc) + 200ml skimmed milk + 1 tsp sugar
1-2 slices bread (toasted) + olive oil based spread
200ml fruit juice
Mug tea/coffee

Dinner:180g chicken breast or 200g white fish or 180g lean meat

3-4 tbsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato
Loads of veg or large salad
Snacks:cakes or home-made easy flapjack Item fruit drink

Convalescent

Who is a convalescent: a person who is recovering after

an illness or medical treatment.

Nutritional needs for convalescent:Convalescent diets are typically

high in calories, protein and have additional vitamins and minerals, making
them very nutrient dense. They are designed so that even a small intake makes
up a large portion of the animal's dietary requirements on a daily basis.

Suitable foods for convalescence:Flour, oatmeal and rice are

given as toast, bread, milk puddings and plain cakes but not mixed with large
quantities of fat, fruit and sugar as rich puddings, cakes or pastry. alimentary
tract. Fruit is one of the last of the foods to appear on the menu of the
convalescent- and then sparingly.

Plan a meal for this group:

Breakfast- Fruit Smoothies.
Dinner- Crispy White Beans with Greens and Poached Egg.

Snack- raisins apples and banana

Pictures for each group

Adolescents toddlers
Pregnant women lactating women

Elderly manual worker

Sedentary worker
convalescent