MENU PLANNING BASICS

America is a melting pot of cultures, experiences and lifestyles. Nowhere is that more evident than in the kitchen, in what we eat. The variety of foods and flavors and fresh ingredients available make cooking and eating an everyday adventure for the entire household.

The way we approach everyday entertaining has changed, too. Most social gatherings have gone from traditional, formal occasions, to more casual get-togethers, potlucks and hassle-free gatherings.

These changes make real planning and entertaining fun! The perks of planning menus, whether they are for everyday dinners or entertaining purposes, is that it makes cooking easier because you are sure you will have everything you need on hand. The following tips can take some of the guesswork out of planning menus.

• Choose from the hundreds of recipes in this Web site to create menus to fit any occasion. Or combine a recipe with convenience foods from your supermarket deli or carryout to make a meal.
  
• Make a list. Some people carry a mental meal-planning checklist in their heads; others prefer to write everything down. Whatever your technique, a list will help make grocery shopping faster and more economical, and it will cut down on those last-minute dashes to pick up missing items. Don't forget to do a quick check of what you already have on hand, and work those ingredients into your plan.
  
• Keep your eating patterns and preferences in mind. Does your family eat two main meals plus snacks rather than the more traditional three meals a day or eat a heavier meal at noon instead of in the evening? Or how about a special family night that features a meatless, ethnic or other type of dinner with a theme?
  
• Plan the main course first. Then plan the other foods, such as vegetables and breads, to complement your main course.
  
• Make sure flavors go together instead of competing with each other. A strongly flavored main dish needs a milder-flavored side dish for balance; a subtle main dish works well with a boldly flavored side dish. If the meal has been on the heavier side, choose a lighter dessert; if the meal was a bit lighter try something indulgent and rich.
  
• Involve all your senses - sight, taste, smell, touch. Keep flavors, textures, colors, shapes and temperatures in mind. For example, serve spicy with mild; creamy with crisp; white or brown with red, yellow or green; tiny pieces with big chunks; and hot dishes with cold.
  
• Use seasonings, sauces, condiments, salsas, relishes and marinades to jazz up easy-to-make plainer foods, such as broiled dish, cooked pasta or steamed vegetables.
  
• Use the Food Guide Pyramid. It provides the recommended number of servings from each food group in order to maintain a balanced and healthful diet. The guide will help you plan an entire day of meals that include at least the minimum recommended number of servings from each food group.
  
• Aim for moderation and variety. Try planning meals with less than 30 percent of their total calories from fat, and include plenty of complex carbohydrates and fiber. Emphasize grain-based foods as well as lots of different vegetables and fruits. Eat moderate amounts of low-fat dairy foods and lean meats and only a few fats and sweets each day.
  
• Watch that fat. To control fat, saturated fat and cholesterol, choose more plant-based foods, such as cereals, rice, pasta and beans. Use meat, poultry and fish in smaller amounts rather than as the main feature. Try the lighter variations for recipes in this book, and use fats and oils sparingly in all your cooking.