Meal Planning Fundamentals Tutorial

 

 

    What will I learn here?

    Planning Which Foods

    Five Simple Steps to Good Eating

    Basic Steps to Planning a Meal

    Planning a Typical Breakfast

    Planning a Typical Lunch

    Planning a Typical Supper

    Planning a Typical Snack

    How to Make a Recipe


What will I learn here

 

You will learn how to choose foods for including in a balanced meal, and how to pick a menu for a typical breakfast, lunch, supper, and snack. You will also learn how to use the meal planner to prepare recipes and how to store them.

 


Planning Which Foods

 

This method of eating requires planning your meals in advance and then running them through Georgia's Meal Planner for approval and balancing. Choosing which foods to eat is critical to this method of eating. Georgia's Meal Planner helps you to choose which foods to eat, even if it is not yet the perfect meal. But knowing something about the types of foods to eat is important.

 

Georgia's Meal Planner is a design tool that you play with until you have designed the perfect meal. The more you use the meal planner, the more you will see which foods you can include and which ones you can't. You can't make a mistake with this program. Selecting the wrong foods results in meal planner forbidding you to eat reasonable quantities of those selections. When that happens you need to delete that food and try another. It's simple, it's easy, it's fast and it's fun. This software will never let you eat what you should not eat, yet it will always allow what you may eat.

 

The primary element of  Georgia's Meal Planner is it balances proteins against carbohydrates and fats. Each meal needs to have adequate amounts of protein. The Meal Planner helps you choose adequate protein foods from the databases.

 

Tip: When you select a letter food, or do a search for a food, all foods meeting the Proportion Factor or higher are listed first and are preceded by an asterisk. When possible choose your main entree or entrees from foods listed in that group.

 

All other foods that are not preceded by an asterisk do not meet the criteria for being a substantial protein food, but you may select any of them to add into your plan.

 

 


Five Simple Steps to Good Eating

 

(1)  Plan your meals in advance using the Basic steps to planning a meal section below and using the methods in the tutorials.

(2)  Compute your meals and print your menu sheets for the period. Choose your planning period from 2 or 3 days to a week or more.

(3)  Shop for the foods you planned for in (1) and (2) above.

(4)  Prepare your planned meals.

(5)  Eat the planned meals

 


Basic Steps to Planning a Meal

 

(1) Choose at least one or two foods for your main entree from the asterisk foods showing in the Food Selection Box. Choosing foods with the asterisk insures that your final balanced meal will have  enough of protein foods needed for balancing.

 

(2) Enter your appetite serving size. The Your Serving Size should represent what you think you can eat or what we call a wish list. Try to be honest about the number. It should also represent what you have on hand to cook.  Entering a 16 ounce Porterhouse steak and and having a 10 ounce steak on hand to cook is not allowed. What you enter into this box is what you have on hand to cook from your period planning and shopping efforts.

 

(3) Choose other foods from any category you want. This can include most items from the Body Balance Pyramid groups, but you will soon learn what foods in the Blue and Violet groups are no no's. You can add foods to a maximum of 25 items.

 

(4) Enter the quantity you think you can eat and that you have in your food inventory to be cooked and/or consumed.

 

(5) Balance the meal

 

(6) Modify the meal, if necessary, and rebalance it as many times as required until the meal meets with your approval and your appetite requirements. You may to juggle foods around to get a meal that is edible and balanced.

 

(7) Print the balanced menu summary

 


Planning a Typical Breakfast

 

A typical breakfast in the Body Balance System, does not mean pancakes, or cereal and waffles with high fructose corn syrup. It means a substantial wish list breakfast of protein foods that build cells. A wish list breakfast is what you wish you could eat, it is not necessarily what the meal planner grants. Plan your wish list breakfast around meat(s), poultry, cheeses, fruits, eggs, and some lesser carbohydrate foods if desired. A breakfast in the Body Balance system does not need to mimic a typical American stereotype breakfast of bacon and eggs, or toast and cereal. It can be anything you want it to be, providing the meal planner grants it. None of the food items need to align with typical American breakfast themes and in fact most likely can't, since typical American breakfasts are generally not good health builders and usually come loaded with fats and carbohydrates.

 

A typical Body Balance wish list breakfast that builds cells might consist of the following:

 

Eggs, Cottage Cheese, Hamburger Patty, Strawberries, Slices of Toast (toast is not a recommended food but added here for tutorial purposes)

 

Decide how much of each you want to eat.

 

Your wish list might look like this:

  

Enter the wish list into the Meal Planner as shown in the tutorial from the Meal Planner database.

 

Set the maximum makeup protein value to 5 level teaspoons. Pull down the Database tab and select Max Protein. Enter the value 5.

 

Press the Balance button.

 

After balancing your wish list converts to this:

 

Single click on each food in the right box to see what you can eat for each food item. Now print the meal. You have the following:

  

This is what you cook and eat. No more, no less. It is the perfect allowed meal that will rebuild cells and reverse many health conditions. If it is not enough food and you think you might be hungry after eating, then you can modify the quantities and eat more. There is no limit to the amount you eat. The only limitation is that whatever you prepare must be balanced and you must eat it all. Leaving uneaten food will disrupt your chemistry for that meal, thus leaving your body in a state of unbalance. So what you cook, eat!

 

Mix the Body Balance protein powder in any desired amount of water and drink or sip with your breakfast. And drink it all! The makeup protein is essential to maintaining proper meal balance while promoting a more balanced body chemistry. If you omit this step, the results may be less than expected and immediate benefits might not be realized.

 

If you do not want to use the Makeup protein powder, you may set it to zero. With a zero value, chosen carbohydrate foods may be severely limited in edible quantities..

 

For instance for the above wish list, setting the makeup protein to zero, decreased two of the carbohydrate foods as depicted by the yellow cells

 

 

 

 

 

 

 

 

 

The carbohydrate foods were reduced to small amounts and might not be practical to eat.  A 1/4 of a slice of toast is almost not worth eating. So, let's try increasing the meat and then rebalance but first putting back the original wish list amounts for the bread and berries.

 

Increasing the lean hamburger to 9 ounces results in the following more edible balanced meal:

 

Increasing the meat by 3 ounces allowed 4 more strawberries and 1/2 slice of toast. You see how precise and picky this software is. It just knows.

 

When you plan a meal and you get results that you would like to save, then save it using the File/Save, and assign any name that makes sense.


 

Planning a Typical Lunch

 

Now we will design a lunch. The plan is to make a wish list of some tuna fish salad, a beef patty, rye crackers, cottage cheese and some tomato. Notice that meals cannot consist of large amounts of bread, pastas, sweets, sugars or other high carbohydrate or fat foods. If you add excessive carbohydrate and fat foods, you must add adequate protein foods to balance them. All items in our wish list are chosen from the USDA database except for the lean hamburger, that came from the Meal Planner database.

 

Here is our wish list for lunch:

   

Adding the above wish list the meal planner Unbalanced Food Items box results in the following unbalanced preview summary report:

    

Balancing results in the following edible meal:

    

Notice that the balanced meal is fairly close to the wish list. Since we learned a little more about what it takes to plan a meal, we avoided breads and those foods that tend to increase the carbohydrate and fat content of our meal. Note, also, that 10 tsp of Body Balance protein has been added to this meal to balance it so it resulted in edible quantities of everything selected.


Planning a Typical Supper

 

Now we will plan a typical supper. Planning is no different than a lunch or breakfast and the same rules apply.

Our Wish list is taken from the Meal Planner Data base. Set the make-up protein value to 10 tsp.

 

   Here is our wish list for supper:

 

Adding the above wish list the meal planner Unbalanced Food Items box results in the following unbalanced preview summary report:

   

Balancing results in the following edible meal:

  

Note that considerable slicing has been done to the carbohydrate/fat foods. This meal will have to be adjusted and readjusted until you find food combinations that are suitable in quantity to eat. You could eat the above meal, however is cooking a 1/4 white potato or eating a 1/8 of a 4 inch sector (1/2 inch strip) of pie worth it? You be the judge. The meal planner told you what you can eat, you may eat it or try something else.


Planning a Typical Snack

 

The word "snack" in the Body Balance system might have a different meaning than what one usually associates with a snack. Snacks are not vending machine items, or so called packaged snack foods. Instead a snack consists of hard boiled eggs, cheeses, nuts, dried beef snacks, etc. We are leaving you on your own to compute a snack. And remember, most all snacks, regardless of how good you planned them, will require makeup protein. A snack consisting of one hardboiled egg, will need to include the makeup protein.


How to Make a Recipe

 

You can make a recipe and store it in the Personal database and then use that recipe to eat in portions. Here is how it works:

 

You have to know how much the recipe makes. That is you need to know the serving units. If you are making a pizza, then you need to know how many pieces the recipe will make. If you are making a casserole you will need to know the number of servings it serves or how many ounces total the recipe makes. If you don't know, then you weigh it when the recipe is completed and note the total weight of the final cooked recipe.

 

(1)    Enter the recipe ingredients into the meal planner. If all or some of the ingredients are not included in the read only databases, add them to the Personal Database.

(2)    When the entire list of ingredients has been placed in the Unbalanced Food Items box, print the unbalanced menu.

(3)    Go to the Database menu and open Edit Database/Setup

(4)    In the Personal Database Edit Utility, enter the name of your recipe in the Food Name box.

(5)    In the Serving Size, enter the number of servings from the recipe. If the recipe makes 6 servings, enter 6. If the recipe makes 28 ounces enter 28.

(6)    In the Your Serving Size box, enter 1

(7)    In the Serving Measurement box, enter the measurement. If the units are servings, then enter "serving." If the units are ounces, then enter "ounces."

(8)    In the Protein box, enter the total protein from the Unbalanced Summary meal summary sheet you printed.

(9)    In the Carbohydrates box, enter the total carbohydrates and Fats from the Unbalanced Summary meal summary sheet you printed.

(10)  In the Fats box, enter 0

(11)  Press  Add/Update Food button

(12)  Press Close

(13)  Save the recipe ingredients for future updating or recall. Assign a name to the recipe and under File/Save, save the recipe.

(14)  When planning a meal and you want to include a portion of this recipe, bring it into the Food Selection Box and treat it like any other food.