Meal Planning Activity

Meal Planning/Choice Activity Activity Overview: This activity will present participants with 2 scenarios emulating real-life eating situations. The purpose of this activity is to demonstrate how meal planning can be a fun, easy, and helpful tool for meeting daily caloric goals. Objectives: By the end of this activity participants will learn: 1. The importance of meal planning as a helpful tool in meeting their daily caloric intake goal. 2. How to plan meals to meet their daily caloric intake goal 3. How to recognize proper portion sizes in a setting outside the home 4. How to identify and make appropriate food choices to meet their daily caloric intake goal Materials: Calculator CalorieKing Book Pens/Pencils Paper Food models Projector (to display food and beverage choice lists for scenario 1) Directions: 1. Prior to starting the activity, set up the buffet table for Scenario 1 a. Place all food models associated with the food choices list in the activity on a table 2. Introduce activity to participants a. Briefly discuss how/why meal planning is important in terms of weight loss and maintenance 3. Instruct group to divide into teams of about 2-4 people, depending on size of the group 4. Present Scenario 1 to the group a. Give members about 3 minutes to complete the activity b. Bring group back together to discuss individual group responses (3 minutes) 5. Present Scenario 2 to the group a. Give members about 3 minutes to complete the activity b. Bring group back together to discuss individual group responses (3 minutes) 6. Present hand-out/discuss further the importance & purpose of meal planning and portion control in helping with weight loss and maintenance Scenario 1: You have all ready eaten 900 calories today. Your daily caloric limit is 1500 calories, so you are allotted 600 more for the remainder of the day. You have just arrived at a family cook-out and are about to make a plate for dinner from the buffet table. Listed below are the food choices available. Which choices could you pick in order to stay within and meet your daily caloric intake goal?

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Instructions for Scenario 1 - Groups will walk up to the buffet table and make one plate of food based off of the information given from the scenario. - Once the plate is made, groups will return to their seats. At this point the food and beverage choices with given caloric values (listed below) will be displayed. - Groups will now calculate the total calories from their plate and determine how close they have come to their calorie goal for this meal (600kcals). - Ask the groups to share whether or not they have met the calorie goal. If the goal was not met by any or all of the groups, lead a quick discussion asking the groups to share what changes in their food selections can be made in order to meet the calorie goal. Food Choices: 1 Hot Dog w/Ketchup, Mustard & Relish= 260kcals 1 Cheese Burger (beef patty, 1 slice American cheese, Ketchup, lettuce, tomato and bun) = 470kcals 1 Brat w/ bun, Ketchup, Mustard and Onions= 312kcals 1 cup Potato Salad= 350kcals 1 cup Pasta Salad (prep. w/Italian dressing) = 370kcals 1 Watermelon Wedge= 86kcals 1 piece (6oz) Grilled Chicken= 220kcals 1 cup Fruit Salad= 120kcals 1 Party Roll (0.6 oz) = 55kcals 17 Potato Chips= 150 kcals *w/2 Tbsp Frito Lay Onion Dip= 60kcals 12 Doritos= 150kcals 12 Tortilla chips=150kcals *w/1 Tbsp salsa= 15kcals ~5 ½ oz Ear of Corn = 80kcals *w/1 tsp regular butter= 35kcals ½ cup Baked Beans, original= 170kcals ½ cup Coleslaw, traditional= 150kcals 2cups Caesar Salad w/Light Dressing =100kcals Vegetable Platter (with Stop and Shop Veggie Dip, 2 Tbsp)= 110kcals -Carrots sticks (4- 1 ½ oz sticks)= 6kcals -Cauliflower (3 florets)=12kcals -Celery (4-½ oz sticks)= 2kcals -Cucumber (½ cup, sliced)= 5kcals -Bell Pepper (1/2 cup, chopped)= 12kcals -Cherry Tomato (1 cup)= 27kcals - Broccoli (3 florets)= 23kcals 1 Brownie= 224kcals 1 slice Pound Cake (All Butter)= 320kcals 1 slice Angel Food Cake=140kcals Topping Options for Angel Food Cake: 2 Tbsp Lite Cool Whip= 20kcals 6 medium Strawberries=15kcals ½ cup Blueberries=40kcals ½ cup Raspberries 30kcals

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Beverages: 12 fl oz.Regular Beer=140kcals 12 fl oz. Light Beer=110kcals 8 oz. Pre-Sweetened Tea=100kcals 8 fl oz. Unsweetened Tea=2kcals 12 fl oz. Coca-Cola=140kcals 12 fl oz. Diet Coke= 0kcals 12 fl oz. Dr. Pepper=150kcals 12 fl oz. Diet Dr. Pepper= 0kcals 12 fl oz. Sprite=150kcals 12 fl oz. Mountain Dew=170 kcals 12 fl oz. Ice Water=0kcals Scenario 2: Tomorrow night you and your closest friends are going out to your favorite restaurant for dinner! Luckily, the restaurant’s website is equipped with the nutrition facts of all menu items. You have all ready consulted the online menu and have planned what you will order. The menu items you plan on ordering consist of 870kcals. Your daily caloric intake goal is 1500kcal, so you are allotted 630 more for the remainder of the day. Your dinner plans are at 6pm. What are some appropriate food choices you could make through out the day in order to meet/stay within your daily caloric intake goal? Please refer to your CalorieKing book to select foods/prepared meals. Instructions for Scenario 2: - Have participants list in blank spaces all foods would eat for their breakfast, lunch and snacks. In the blanks have them calculate the total calories for that meal/snack keeping in mind they have set aside 870kcals for dinner and only have 630kcals left. Breakfast: Total _____ kcals Suggestions: Food Bran Flakes Oatmeal, cooked, no fat added, unsweetened Special K Skim Milk Nonfat yogurt with aspartame (100-120calories and 0 gram from fat) Whole Wheat toast English Muffin Egg Whites Banana, 8’’ long Orange. Fresh, 2 5/8’’ diam

Amount ¾ cup ½ cup ckd or 1 pkg instant (plain) 1 cup 4 oz 6-8oz

Calories 100 100

1 slice ½ 3 large ½ fruit 1 each

70 67 42 48 62

110 43 100-120

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Strawberries, fresh Orange Juice, unsweetened Jam or Jelly, regular Jam or Jelly no sugar added Cream cheese, fat free Margarine, low-calorie

1 cup 4oz 2 tsp 2 tsp 2 Tbsp 2 tsp

46 56 32 27 30 34

Snack Food: Total ______ kcals Lunch: Total _____ kcals Suggestions: Menu 1: Salad Salad Dressing, low-calorie or fat free (1 serving) Chicken, turkey, salmon, tuna, or ham (1 serving) Condiment (1 serving) Fruit (1 serving) Menu 2: Salad Salad Dressing, low-calorie or fat free (1 serving) Beans, cottage cheese, tofu, or hummus (1 serving) Bread (1 serving) Fruit (1 serving) Menu 3: Salad Salad Dressing, low-calorie or fat free (1 serving) Low-calorie frozen entrée (< 300 calories and < 10 grams fat) Fruit (1 serving) Food Tuna, canned in water, drained Turkey Breast, processed luncheon meat, oven-roasted Ham, processed luncheon meat, sliced or chipped Cottage cheese, 1 % milk Hummus, plain Tofu, regular, no fat added Pita or pocket bread, shite, 7’’ diam Whole Wheat Bread Apple, 2 ¾ diam Peach, fresh, 2 ½ diam, or canned in water Mayonnaise, low-calorie

Amount 3oz 3oz

Calories 99 90

3 oz

90

½ cup 2 tbsp ½ cup ½ pita

82 79 94 96

1 slice 1 each 1 each

70 81 37

1 Tbsp

49 4

Salad Dressing, fat free 1 Tbsp 16 Mustard (check label of honey 2 Tbsp 24 mustards for fat grams) Frozen entrée or dinners, low- < 300calories and < 10 grams calorie of fat **Please note all suggestions came from the Healthy Habits meal plan. For more opinions, please refer to Healthy Habits meal plan handout in your notebook. Dinner: Total 870 kcals

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