Georgia's Meal Planner - How to Plan and Balance a Meal, Tutorial.

   

What will I learn here?
Introducing the Control Panel
Loading Foods Into the Food Selection Box
Selecting Foods for Meal Planning

Changing the Your Serving Size
Balancing the Meal 

Printing or Viewing the Balanced Meal Summary

Modifying a Balanced Meal

Searching for a Food

Setting the Proportion Factors

Setting the Make-Up Protein Factor

What is the Offending Food Readout?

What is the Makeup Protein Readout?


What will I learn here?

You will learn the mechanics of using Georgia's Meal Planner and how to balance meals. You will be using the planner to design perfect meals in minutes. The estimated learning curve for this program is less than fifteen minutes. So in fifteen minutes you will be planning real meals.


Introducing the Control Panel

 

First let's get familiar with the buttons and menu selections on the tool bar before we design the perfect meal. The tool bar is uncluttered, very simple and user friendly. This very simple tool bar has all the functions needed to design perfect meals every time.

 

 

 

File

Allows you to save a planned meal for future reference, recall or open a saved planned meal, preview or print your planned meal

Proportion Factor

Selects the proportion factor that you choose. We highly recommend always using the Ideal until you are happy with the results then move to Sustaining

Database

Chooses from which food database you will be selecting your foods. Selections are USDA, Meal Planner, or Personal. Also included is the utility for setting the Maximum amount of make-up protein and Editing the Personal database information.

Search

Search for any food in the selected database using any combination of letters or words.

Letter Buttons

Loads every food in the selected database into the Food Selection Box that begins with the letter pushed.

Balance

Balances food items in the Unbalanced Food Items window to the selected Proportion Factor

 

Default values have been set via the Database menu selection for the Proportion Factor, and the Make-up Protein Factor.

 


Loading Foods Into the Food Selection Box

 

For the purpose of this tutorial, we have chosen these foods to be included in this meal in this tutorial. You would have chosen your foods using the guidelines in the Meal Planning Fundamentals help section. This list does not necessarily represent the perfect meal, and in a real situation might represent what we call a wish list or the foods that one might like to eat. The wish list list may include up to 25 food items.

 

 Tutorial wish list

Chicken, Roast, no bones

8 ounces

Cauliflower, Fresh Cooked 

1/2 cup

Bread, whole wheat 

2 slice

Potatoes, White Baked

1 Medium

Butter, tablespoon

1/2 tablespoon

Cottage cheese, 4%

 1/2 cup

 

Chicken is first, so Press  the "C"  button. All foods in the database starting with "C" are loaded into the Food Selection Box. Some foods loaded into the Food Selection Box  are preceded by an asterisk. They have been extracted from the database for immediate loading and are foods meeting or exceeding the nutrient content criteria for the selected Proportion Factor. This tutorial uses the Ideal proportion Factor.. That means those foods will have, as a minimum, the necessary protein required for balancing the meal. The recommendation is to choose your main entree from at least one or more food items preceded by an asterisk. Your Meal Planner screen should now look like this.

 


Selecting Foods for Meal Planning

 

Select a food for inclusion in your meal by clicking on it. A single click highlights it and shows the nutrient content in the Nutrition Facts  box. Your serving Size is grayed and cannot be changed at this time. The Nutrient Content is the computed amount for the stored serving size in the current selected data base. (Note: Serving Size is always 1.00 when either the Meal Planner or the USDA database is in use.) We are selecting an asterisk food, *Chicken, roast, no bones.

Put the food into the Unbalanced Food Items box by double clicking it. The serving size can be changed when Your Serving Size box is yellow or shows a flashing cursor. Note in this screen the box has a yellow background and can be changed.


Changing the Your Serving Size

 

Here we are going to change the quantity from one ounce to an 8 ounce serving. Change the 1.00 to 8.00 and press enter. The Summary shows we now have 61.3 grams of protein and 18.7grams of carbohydrates in our sample meal. Note that the Your Serving Size box has a white background with cursor, indicating the value can be changed.

 

TUTOR TIP -- You can enter fractions, decimals or whole numbers in the Your Serving Size box. You may enter a whole number with or without decimals. In the example above, you may enter just 8 or 8.00.If the serving size was 8.5 ounces, you could enter 8.5 or 8.50.

 

Enter fractions, like 1/4, by typing 1/4. The value 0.25 appears in the box. Any fractional values with a single digit in the numerator or denominator are valid for entry like: 1/2, 1/6, 3/8, 3/5, 7/9, etc. Whole number fractions, such as 6/4 are also valid, and convert to whole numbers plus the decimal.  

 

Next we are going to select and add the remaining foods and put them into the Unbalanced Food Items box. Do this by following the same above procedures. You are free to choose foods from any database during the fool selection phase. You can flip between databases at anytime. For purposes of this tutorial, we are leaving the database selection on Meal Planner.

                       

Notice that the Ideal Summary box has listed the Protein and Carbs + Fats as 82.9and 82.2 grams respectively.  This will not qualify for an edible meal since it is not balanced yet to the Ideal Proportion Factor. The protein is low for this Proportion Factor that balances to 70% protein and 30% carbs plus fats. We did not do a good job in selecting foods. However, the power of this meal planner occurs during  Balance.

 

TUTOR TIP: This tutorial is stored as tutor1 in the Program Files/Meal Planner/Help/Tutorials directory. From the Meal Planner main screen, go to File/Open and when the dialog box appears find the Tutorials directory and then open tutor1.mpr. The unbalanced meal for this example will appear in the Unbalanced Food Items box. You may open the file as often as you want and experiment with changing the serving sizes and food types for this example.

 


 Balancing the Meal     

 

Press the Balance button. The following screen appears. Notice that Body Balance Protein has been added to the right hand box with the title Balanced Food Items. When a meal is balanced the green title appears. Since the protein value was low, then a make-up protein was computed in and added to the meal to bring it into balance with the selected Proportion Factor. You may single click any of the foods in the right box to view your Balanced Meal Serving size for each of the chosen foods. The Yellow Serving size box shows the decimal values, while the Balanced Meal Serving in the Nutrition Facts box shows fractional rounded amounts. The results are what you can cook and eat for this meal.


Previewing or Printing the Balanced Meal Summary

 

From the File menu click on Preview or Press Ctrl-P to preview or Print to print the balanced meal.

 

.                  

This list is the perfect meal to cook and eat.

 


Modifying a Balanced Meal

 

Balanced meals may be modified. You may delete foods, add foods or change serving sizes.

Deleting a food from the right hand box

(1) Select the food to delete by clicking once and then press Clear Item button.

        or

(2) Double click on the food

You may add other foods or change serving sizes.

When you are finished modifying, press Balance again to balance the meal. You may modify and re-balance meals as often as needed until you get the meal you want to eat. With this meal planner you can eat as much as you want but many times however, the amounts carbohydrate food will be reduced to negligible amounts. When that happens, it is best to delete that food and replace it with another, or increase the protein foods if possible. This was the case with the potato. It was reduced to 1/8 of a medium size. Not hardly worthwhile eating.

 


Searching for a Food

 

You may search for foods in any selected database from the main screen. Press Search and enter the any characters contained within the name of the food to search. The entered characters may comprise any part of the search word. All foods that contain the characters are listed in the Food Selection Box

 


Setting the Proportion Factors

 

The proportion factors are specific numeric ratio values used to perfectly balance the three nutrients for all meals in the Balanced Food Items box. These numbers, being specific, were found to be the values needed to either increase health or sustain a degree of health. In many situations seriously deteriorating health conditions have been seen to reverse when the Ideal factor is used. Post patients from the Lowell Clinic had to struggle for hours to balance their meals by hand in the 60's, 70's and 80;s as no programs existed to do the job. It was tedious and frustrating work for them, but they knew they had to do it or suffer the alternative. So most did and saw the results of what precise nutrient balancing did for them.

 

Georgia's Meal Planner removes the drudgery and the mystery from nutrient balancing, leaving you with only the essentials to deal with. Georgia's meal planner does all the work behind the scenes and does not clutter your mind with useless numbers as so many other diet and meal planner programs do. Your primary interest is in gaining health, not in numbers and complex theory. However, the proportion factor numbers are not secret, but we hide them. If you want to access them press ALT and BACKSPACE from the main planner screen. Two new fields appear on the screen showing how your meal was balanced and to what numerical proportion factor. This feature is for the curious as most people don't really care. If you don't then just hit the keys one more time to hide them. We know you are interested in gaining health, and not in numbers. 

 

Fast Start is the highest ratio of proteins to carbohydrates and fats. It also is the most difficult to use since extremely high values of proteins are required with this factor. This factor is used when there is a severe loss of health and a fast turnaround is needed. At the Lowell clinic, person's assigned to using this particular factor, had shown greatly improved health when each meal and snack was computed and consumed based upon this particular factor. The Fast Start proportion factor is not commonly used. Before using this factor, it is recommended that one consult with a qualified health practitioner..

 

Ideal is the recommended proportion factor for persons desiring to improve their health, lose weight, or reverse many typical health conditions. This factor is the perfect ratio of balance and the body responds almost miraculously to this ratio in most situations. Use this factor when you want to achieve a high degree of results. Sometimes results are seen within a couple days of eating all meals computed with this factor, but long term stable results usually require months to achieve when health been in long term deterioration. It is highly recommended that the user start with the "Ideal" proportion factor, and eat all meals and snacks based upon it. When results have been achieved, and the user is satisfied with the health benefits, then it is possible to select to the "Sustaining" factor and continue to plan all meals based upon that factor for several months and even years.

 

Sustaining may be used once a person has achieved the established health goals. This factor maintains health, but may not necessarily improve already established health goals. But for those persons who feel they have gained enough benefits from using the Ideal factor, may switch to this factor and continue using it for as long as they wish to maintain health.

 

Minimal is not recommended, but may be used to maintain a minimal standard of health. It does not necessarily promote cell growth, but will usually maintain a person at a level without further major deterioration. It is the easiest factor to incorporate into a person's eating habits, since the protein value is the lowest of the four proportion factors. In other words, it is the most forgiving and you can also include some of your favorite junk foods. It is a good factor to use for persons without specific health problems if they want to maintain good eating habits for life. It will design perfect meals for health maintenance.

 

To set the Proportion Factor, pull down the Proportion Factor menu, and click on the desired Factor. The default is set to Ideal and may be changed through the Edit Database/Setup screen.

 


Setting the Make-Up Protein Factor

 

Meal balancing is best accomplished when it can be balanced against a 100% protein source when inadequate amounts of protein have been chosen for any planned meal. The Meal Planner has a built in feature that allows any meal to be balanced using 100% protein powder. We highly recommend using Georgia's Protein for Balance  The protein powder must be mixed with water and consumed simultaneously with eating the balanced meal.The Meal Planner has constants based upon this protein's nutrient values, but may also be valid for other 100% protein powders on the market with carbohydrates not exceeding 1 gram per ounce.

 

Protein is good for the body. It is highly recommended that some protein power drink be consumed at every meal. The use of make-up protein allows the inclusion of larger amounts of carbohydrate and/or fat foods in your meal. So if you like your bread or pasta in somewhat larger amounts, then include make-up protein to complete the balance.

 

The Make-Up Protein Factor upper limit is 500 level teaspoons. Each level teaspoon contains 2 grams of pure protein and negligible carbohydrates. This constant cannot be user changed. A level teaspoon means the protein is to be measured using a standard measuring teaspoon (not a tableware teaspoon), filling the spoon with protein and leveling the measured amount with a knife or other straight edge utensil.

 

To set the Protein Make-up factor, pull down the Database menu, click on Max Protein. Enter the desired maximum amount in level teaspoons. The recommended value should be no greater than 12 level teaspoons otherwise the protein drink might be too thick to drink, but that is a preference and may anything you want. 

 

The default value has been set to 10 teaspoons for this tutorial


What is the Offending Food Readout?

 

At the bottom of the Nutrition Facts  box is the line "Offending food = (food)." The offending food is the worst food in the list and the most responsible for making the food list most out of balance. When the meal is hard to balance and the amount of makeup protein is excessive, the suggestion is to remove that particular food from the list.


What is the Makeup Protein Readout?

 

Located directly above the "Offending food" type is a running calculation of the makeup protein required to balance the unbalanced food list. The more makeup protein that is required, the farther from balance you are. Click foods into the Unbalanced Food Items box that tend to lower the makeup protein and click foods out of the list that tend to raise it. By clicking foods in and out of the Unbalanced Food Items box you can balance your meal yourself without using the dynamic balancer to do it for you. This feature lets you pick and choose the foods that work best for you with the makeup protein value you want.

 

You may also press Alt/Backspace to display a real time proportion factor. You may watch the proportion factor change as you click and unclick foods from the Unbalanced Food Items box. Press Alt/Backspace again to hide the proportion factor display if you do not desire to use it.