Meal Planning Activity

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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 go
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  Meal Planning/Choice ActivityActivity 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 toolfor 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 intakegoal.2.How to plan meals to meet their daily caloric intake goal3.How to recognize proper portion sizes in a setting outside the home4.How to identify and make appropriate food choices to meet their daily caloric intake goal Materials: Calculator CalorieKing Book Pens/PencilsPaper Food modelsProjector (to display food and beverage choice lists for scenario 1) Directions: 1.Prior to starting the activity, set up the buffet table for Scenario 1a.Place all food models associated with the food choices list in the activity on atable2.Introduce activity to participantsa.Briefly discuss how/why meal planning is important in terms of weight loss andmaintenance3.Instruct group to divide into teams of about 2-4 people, depending on size of the group4.Present Scenario 1 to the groupa.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 groupa.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 portioncontrol 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 areallotted 600 more for the remainder of the day. You have just arrived at a family cook-out andare about to make a plate for dinner from the buffet table. Listed below are the food choicesavailable. Which choices could you pick in order to stay within and meet your daily caloricintake goal?1   Instructions for Scenario 1 -Groups will walk up to the buffet table and make one plate of food based off of theinformation 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 closethey 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 notmet by any or all of the groups, lead a quick discussion asking the groups to share whatchanges in their food selections can be made in order to meet the calorie goal.Food Choices:1 Hot Dog w/Ketchup, Mustard & Relish= 260kcals1 Cheese Burger (beef patty, 1 slice American cheese, Ketchup, lettuce, tomatoand bun) = 470kcals1 Brat w/ bun, Ketchup, Mustard and Onions= 312kcals1 cup Potato Salad= 350kcals1 cup Pasta Salad (prep. w/Italian dressing) = 370kcals1 Watermelon Wedge= 86kcals1 piece (6oz) Grilled Chicken= 220kcals1 cup Fruit Salad= 120kcals1 Party Roll (0.6 oz) = 55kcals17 Potato Chips= 150 kcals *w/2 Tbsp Frito Lay Onion Dip= 60kcals12 Doritos= 150kcals12 Tortilla chips=150kcals *w/1 Tbsp salsa= 15kcals~5 ½ oz Ear of Corn = 80kcals *w/1 tsp regular butter= 35kcals½ cup Baked Beans, srcinal= 170kcals½ cup Coleslaw, traditional= 150kcals2cups Caesar Salad w/Light Dressing =100kcalsVegetable 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)= 23kcals1 Brownie= 224kcals1 slice Pound Cake (All Butter)= 320kcals1 slice Angel Food Cake=140kcalsTopping Options for Angel Food Cake:2 Tbsp Lite Cool Whip= 20kcals6 medium Strawberries=15kcals½ cup Blueberries=40kcals½ cup Raspberries 30kcals2  Beverages:12 fl oz.Regular Beer=140kcals12 fl oz. Light Beer=110kcals8 oz. Pre-Sweetened Tea=100kcals8 fl oz. Unsweetened Tea=2kcals12 fl oz. Coca-Cola=140kcals12 fl oz. Diet Coke= 0kcals12 fl oz. Dr. Pepper=150kcals12 fl oz. Diet Dr. Pepper= 0kcals12 fl oz. Sprite=150kcals12 fl oz. Mountain Dew=170 kcals12 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 haveall 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 areallotted 630 more for the remainder of the day. Your dinner plans are at 6pm. What are someappropriate 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 andsnacks. In the blanks have them calculate the total calories for that meal/snack keeping in mindthey have set aside 870kcals for dinner and only have 630kcals left.Breakfast: Total _____ kcals Suggestions: Food Amount Calories Bran Flakes¾ cup100Oatmeal, cooked, no fatadded, unsweetened½ cup ckd or 1 pkg instant(plain)100Special K1 cup110Skim Milk4 oz43 Nonfat yogurt with aspartame(100-120calories and 0 gramfrom fat)6-8oz100-120Whole Wheat toast1 slice70English Muffin½ 67Egg Whites3 large42Banana, 8’’ long½ fruit48Orange. Fresh, 2 5/8’’ diam1 each623  Strawberries, fresh1 cup46Orange Juice, unsweetened4oz56Jam or Jelly, regular2 tsp 32Jam or Jelly no sugar added2 tsp27Cream cheese, fat free2 Tbsp30Margarine, low-calorie2 tsp34Snack Food: Total ______ kcalsLunch: Total _____ kcals Suggestions: Menu 1:SaladSalad Dressing, low-calorie or fat free (1 serving)Chicken, turkey, salmon, tuna, or ham (1 serving)Condiment (1 serving)Fruit (1 serving)Menu 2:SaladSalad Dressing, low-calorie or fat free (1 serving)Beans, cottage cheese, tofu, or hummus (1 serving)Bread (1 serving)Fruit (1 serving)Menu 3:SaladSalad Dressing, low-calorie or fat free (1 serving)Low-calorie frozen entrée (< 300 calories and < 10 grams fat)Fruit (1 serving) Food Amount Calories Tuna, canned in water, drained3oz99Turkey Breast, processedluncheon meat, oven-roasted3oz90Ham, processed luncheonmeat, sliced or chipped3 oz90Cottage cheese, 1 % milk½ cup82Hummus, plain2 tbsp79Tofu, regular, no fat added½ cup94Pita or pocket bread, shite, 7’’diam½ pita96Whole Wheat Bread1 slice70Apple, 2 ¾ diam1 each 81Peach, fresh, 2 ½ diam, or canned in water 1 each37Mayonnaise, low-calorie1 Tbsp494
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