Meal Planning

Good nutrition and hydration (drinking plenty of fluids) are necessary for any outdoor activity. A well-nourished camper is more apt to be healthy, energetic, and strong. She will be more eager to participate in program activities. Sufficient food for every person is essential. Principles include eating more fruits, vegetables, and whole grains; reducing intake of saturated fat, trans fat, and cholesterol; limiting sweets and salt; controlling portion sizes and number of calories consumed. Remember: no single food group provides all nutrients your body needs. Also remember that if girls don't like a food item, they won't eat it-no matter how good it is for them! A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for: Orange – grains Green – vegetables Red – fruits Yellow – fats and oils Blue – milk and dairy products Purple – meat, beans, fish, and nuts Food plans must consider the weather conditions and activity level. Are you playing field games in July? You'll need plenty of fluids. A winter camping trip? You'll need hot foods and drinks and enough calories to keep you warm. Strenuous activity requires more calories than a slumber party. Include high-energy snacks such as dried fruit, nuts, cheese, and chocolate. Food plans also must consider girls' allergies and health issues, religious requirements, and customs. Is your trip scheduled during a religious fast? Will you need to prepare food after sundown? Check with the girls' families about food allergies. Drinking adequate amounts of fluids is vitally important year round. In order to stay well hydrated, each person should drink water with every meal and also frequently throughout the day. Drink water even when not thirsty. Limit drinks such as colas, tea, and coffee, which act as diuretics. Who Plans? Everyone included in an outing should take part in planning menus. Initially meals should be quick and require little to no preparation. Preparation may include washing fruit, peeling vegetables, putting food in serving dishes, or making powdered drinks. This will allow the girls to participate in the whole process. Let the girls use the food pyramid as a guide to plan nutritional meals. See that all menus are balanced and that all dietary concerns are addressed. Using a meal planning worksheet (in course handout) with the food groups listed as prompts will help facilitate this process. The worksheet can also serve as a grocery list. Once all meals have been scheduled, the final shopping list can be compiled. With adult guidance, the girls should begin to determine the quantities needed. They should accompany the adult to the grocery store and learn to read labels for servings per container. • The downloadable course handout describes 5 activities to do with girls to help them learn to plan nutritious meals as well as a suggested meal planning sheet. Let's Review: 1) Only adults should plan meals for camping trips and other outdoor activities.      A)  True      B)  False 2) Likes and dislikes should be considered when planning menus.      A)  True      B)  False 3) It is OK to disregard balanced meals when camping; girls can "catch up" when they return home.      A)  True      B)  False 4) Weather conditions should be considered when planning food for an outing.      A)  True      B)  False 5) Using a food pyramid can help you plan nutritional meals.      A)  True      B)  False 6) Chocolate is the only high-energy snack.      A)  True      B)  False 7) Drink water even if you are not thirsty.      A)  True      B)  False 8) Colas, tea, and coffee are the best beverages during outdoor activities.      A)  True      B)  False

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