Meal planning is a process of determining, selecting and preparing foods to ensure a balanced diet for target groups or individ-uals. People will always want to eat food that is acceptable, therefore knowing the consumers' characteristics, food preferences and location is important in proper meal planning.

Common terms used in meal planning

A meal is a selection of foods prepared and served in a single serving. The number of meals an individual eats in a day depends upon age, physiological status, health status, and physical activity level.
Children eat small portions because their stomachs are small. However they have increased nutrient requirements for growth and development and thus require more frequent feeding compared to adults.

A balanced diet is a feeding pattern that provides adequate amounts of nutrients in their correct proportions as required by the body at a particular time. In order to obtain an adequate supply of nutrients human beings need at least three balanced meals a day in case of adults and at least five meals a day for children. Attaining a balanced diet requires that one: eats various food stuffs in a day, makes careful food choices from different food groups, and eats food in the right proportions and quality as required by the body.

Variety means including different foods from different food groups and within each food group, for example consuming cereals, root tubers (sweet potatoes, cassava), meat, vegetables and variety of fruits.

A serving is a quantity of food suitable for or given to one person in one meal.

Moderation means keeping servings reasonable. This involves self-control and addresses the aspect of too much food intake that leads to becoming overweight and obese.


Family incomes and lifestyles

Individual habits and preferences

Nutritional/health status of target consumers

Daily routines of family members such as work and school
Availability of storage and cooking facilities

The occasion for which meals are required

Food availability and season

Nutritional needs of targeted consumers

Time available for cooking

Balance and variety in making food choices

Type of fuel available for food preparation

Meals are attractive and enjoyable

Meals satisfy the appetite

Meals are available when needed

Cost reduction in meal planning

Important issues to be considered:

Knowledge about nutrient content of foods, food groups and food guides. Foods are selected from each of the groups according to the required servings.

Plan several meals in advance.

Consider foods available according to season.

Take off time to look for affordable places to buy food to reduce on expenditure.

If possible purchase in bulk as it reduces expenditure.

Avoid foods which are poor value for money such as food containing only energy, e.g., sodas and many artificial soft drinks.

Except for special occasions, plan several meals at least a week before.

Within a week or the day take advantage of opportunities when food supply is plentiful and cheap. For instance on market days or times of the day when farmers are selling directly to urban consum-ers.









Selection of foods to achieve a balanced diet

Energy giving foods the "GO" foods (carbohydrates)

As much as possible eat more of cereals (millet, maize and sorghum) compared to tubers (cassava, sweet potato and banana). At least take
cereals in porridge form if you can't manage them in the bread form every day.

Body building foods "GROW" (proteins)

The best sources among these foods are animal foods i.e., milks, meats, fish, eggs, poultry. However, for those with a lot of money it is important to note that too much feeding on red fatty meat (meat from animals with four legs and hoofs, e.g., beef, goat, pork, and sheep) and eggs can also be dangerous. It can result in diseases such as high blood pressure, heart attack and to some extent diabetes.

Fish is the best among these animal proteins, followed by poultry and to some extent rabbits.

Many people cannot afford animal protein. In that case they can use much of plant protein, e.g., soybeans, peas, cow peas, pigeon peas, common beans and ground nuts. Soy bean protein is exceptional in the plant group as it is almost equivalent to animal meats except it needs better processing in order to utilize it in the body.

Feed on some little animal protein in particular milk which is also rich in protective nutrients, if you are getting most of your protein supply from plants. This lowers the cost of feeding but maintains the quality.

Milk is both a protective food and a body building food. Thus, as much as possible, it must be put in place for families to access it.

Protective foods "GLOW" (vitamins and minerals)

Select dark green leafy vegetables (DGLV), e.g., dodo, malakwang, (at least one serving per day) and yellow fruits (ripe bananas [2 small ripe apple/sweet bananas or 1 bogoya per day], one orange or one mango). Citrus fruits are very good but we don't have much in some parts of Uganda. The guavas can however substitute the citrus fruits well. Two guavas per day can be very healthy.