Meal Planning Made Simple

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Q: We just got one of those new scales that tells body-fat percentage. My husband and I are opposites. He has too much fat and I am underfat. How do I plan a family menu to help both of us?

A: Scales that report your body fat are good triggers for thinking about your overall wellness. They can signal it may be time to make changes for your health and well being. However, your scale readings do not translate into markedly different nutrient needs for you and your husband, beyond a few gender-specific dietary guidelines. Your differences in body fat don’t mean you need vastly different food options for meals and snacks.

I don’t have a way of knowing how to interpret your husband’s body fat without the actual percent. But here are ways you can assess his body weight. First, does his weight tend to concentrate around his waist? If he has an apple body shape, he is at increased risk for diabetes, heart disease and high blood pressure. Second, if his waist measures greater than 40 inches, he is at increased risk for these conditions as well. Also measure the circumference his waist at the top of his hip bone and divide it by the circumference of his hips at the broadest point. If the ratio is greater than 0.95, you need to be concerned.

Your husband’s high proportion of body fat suggests that he probably needs to exercise more, decrease his portion sizes and increase his intake of more filling foods like fruits, vegetables and whole grains. He should also eat lean cuts of meat and decrease “hidden calories” that come from sauces, spreads and beverages including alcohol, fruit drinks and regular soft drinks. Snacking may also be an area where he could cut back on extra calories.

Regardless of your body fat, you can likely benefit from the same. Approaching each meal as an opportunity to explore a vast array of colors and flavors is good for everyone (barring allergies and some health conditions). At the same time, as a woman, your body has some special needs. Iron is one of them. Food likes meat, poultry, beans, enriched grains and fortified cereals are excellent sources of iron. In your reproductive years, you need more iron than your husband to account for blood losses during menstruation. The recommended dietary allowance for women age 19 to 50 is 18 milligrams per day. If you are pregnant, the recommendation increases to 27 milligrams. If you have gone through menopause, you needs are equal to your husband’s—8 milligrams.

Also, menopause increases your need for calcium due to changes in hormones that regulate bone health. If you are not taking estrogen, you will require more calcium— 1,500 milligrams each day. If you are taking estrogen, you will need the same amount as non-menopausal women—1,000 milligrams. Foods like milk, cheese, yogurt and sardines with the bone in are excellent sources of calcium.

So, what does this mean in terms of meal planning? Well, you need to go a step further to find out what each of your specific needs are. The body fat readings on the scale don’t tell you enough. Since one size doesn’t fit all, www.MyPyramid.gov is an easy way to determine what real differences exist in your nutrition needs from your husband’s.

Go to MyPyramid and enter your activity level, age and gender on the first page; do the same for your husband. You’ll get detailed information on how much from each food group you both need every day. As for meal planning, two separate meals aren’t necessary. You should prepare meals to include a variety of foods from each group, with an emphasis on vegetables, fruits and whole grains. Include lean meats and low-fat dairy as well. Be sure to include favorites that you and your husband both enjoy. Each of you should choose portion sizes of these foods that meet your needs. Remember that a lower proportion of body fat doesn’t mean you get carte blanc to eat whatever you’d like. And your husband’s higher level of body fat doesn’t signal the end to occasional desserts for him. However, you both should learn to enjoy fruit more often as an after-dinner refresher.

Still need guidance on meal planning? Meet with a registered dietitian. She or he will be able to help you come up with specific menu plans to fit your nutritional needs, appetite and budget.

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Keecha Harris is President of Harris and Associates, a food systems and public health consulting firm based in Birmingham, Ala. (Read her full bio.)