Make the menu special

For during this time of the year, families and communities come together to celebrate Christmas and welcome the New Year.

Do not plan alone for the celebration; involve other people; value their input and include the ideas to make the occasion grand.

You will find that a collaborative approach works better.

Planning and management When planning the menu, the meal manager should take into consideration, the number of people, type of meal, service, cooking skills, serving/cooking/ storage equipment, money to purchase food using the Caribbean Food Groups as a guide, produce available (utilising the farm to table approach), dietary practices, cultures represented, religious beliefs, food preferences, special needs and much more.

Besides choosing nutritious foods, “variety is the spice of life,” the colour, size and shape, texture, flavour, temperature, availability and aroma are also essential points. Note that these are just a few of the influencing factors that can probably impact menu planning. Moreover, keep in mind that during this busy season efficient ways of planning should be thought of to avoid making several trips to the grocery, financial institutions and businesses to get what is to save time, money and energy.

You can begin by planning the breakfast, lunch and supper menus; the meals should comprise of staples, legumes, foods from animals, vegetables and fruits.

If you or your household prefer a basic breakfast as the two other meals may be heavier, the usual pattern includes these food items: fruit, cereal, toast or bake/bread, and hot or cold beverage (a glass of milk).

An example a one day’s menu:

Breakfast – seasonal fruit, coconut bake or sada roti, pumpkin talkari with veggie or chicken strips, beverage (optional);

Lunch – baked turkey with stuffing and gravy, vegetable rice or ground provision medley, stewed garden peas, chunky vegetables, tossed salad with dressing, “Trini” black cake, sorrel drink;

Supper – veggie burger, lettuce and tomato salad with dressing, yogurt with chopped local fruit pieces. Nutrition check Whatever the occasion, good nutrition needs to be the main focus in meal planning.

When reviewing the day’s menu, check to ensure that all food groups are represented indicating nutritional adequacy.

This, of course, can probably aid meal planners in taking a second look at the menu to ensure that it is balanced and not overcrowded with starchy dishes, and foods high in fat, concentrated sweets, sugary drinks and salty products. But rather include cooked and raw vegetable dishes, legumes, foods moderate to high in dietary fibre and fruits.

Studies show that your food choices and the amount consumed can have an effect on body weight.

In today’s society, overweight and obesity negatively impact health. Obesity can result from various factors including behaviour, diet and genetics. Overall, Obesity is a major problem as it contributes to “poor mental health outcomes, reduced quality of life, cardiovascular disease, some types of cancers, diabetes mellitus, stroke and the leading causes of death in the US and worldwide.

Helpful hints The dishes that comprise the menu should be tasty, and also aid people in maintaining health. The meal manager can also consider ways to limit the calorie content of meals: Select methods of cooking such as boiling, steaming, baking, and grilling in the preparation of menu items. Limit fried and greasy foods.

Modify recipes, reducing the quantity of fat, sugar and salt.

Flavour foods with fresh herbs and spices without adding extra calories or preparing rich sauces.

Use fat-free milk or low-fat milk and milk products as required for the preparation of selected cuisines and desserts.

Claudette Mitchell, PhD, RD is an assistant professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health