A Cycle Menu for Maine Child Care
Spring 2008
Revised Spring 2013
2 0 0 5
Maine Department of Education
Maine Department of Health & Human Services
Adapted from: A Cycle Menu for Montana Child Care, Master Volume 3 September 2005
This booklet was designed for participants of the Maine Child and Adult Care Food Program. The menus (5 weeks of breakfast, lunch and afternoon snack), with accompanying recipes and resources, are provided to assist childcare providers in serving healthy meals which are cost effective, easy to prepare, and appealing to children. The Maine Child and Adult Care Food Program staff is willing to assist you with any questions you may have.
For More Information: Family/Group Day Care Providers please contact your local CACFP Sponsoring Organization.
Child Care Centers contact: Maine Child and Adult Care Food Program (CACFP)
Lyn Ludington, Agreement Administrator, Phone: (207) 624-7925
Developed by: Molly Stenberg, RD, Montana Team Nutrition Program; and Katie Bark, RD, Montana Team Nutrition Program,
202 Romney Gym, MSU, Bozeman, MT, 59717 Brenda Peppers, Nutrition Specialist, Montana Child and Adult Care Food Program
MT DPHHS, PO Box 202925, Helena, MT 59620-2925
Adapted by: Judy Gatchell, Coordinator: Child Nutrition and Agriculture Projects
Maine Nutrition Network, Muskie School of Public Service, USM, 2008 Lyn Ludington, Agreement Administrator, Child and Adult Care Food Program
Maine Department of Health and Human Services Chuck Leithiser, Nutrition Coordinator, Penquis Child Development Sonja Carvalho, Administrative Manager, Catholic Charities Maine Family Child Care Edited by: Karen Erickson, Administrative Assistant II, Muskie School of Public Service,
USM
This project was funded by a 2004 USDA Team Nutrition Training Grant, awarded to the Montana Office of Public Instruction, an equal opportunity program and the Child and Adult Care Food Program, “In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326–W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410, or call (202)720-5964 (voice and TDD). USDA is an equal opportunity provider and employer.”
Making It Balance and Kickin’ It Up!
A Cycle Menu for Maine Child Care
Table of Contents 1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
Introduction and General Information . . . . . . . . . . . . . . . . .
Menu Planning Tools List . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
5 Week Menu Cycle of Breakfast, Lunch and Snack . . . . . . .
CACFP Meal Pattern Requirements . . . . . . . . . . . . . . . . . . . . .
Sample Weekly Grocery List . . . . . . . . . . . . . . . . . . . . . . . . . .
Good Food Sources of Iron List . . . . . . . . . . . . . . . . . . . . . . .
Good Food Sources of Vitamin A List . . . . . . . . . . . . . . . . . . .
Good Food Sources of Vitamin C List . . . . . . . . . . . . . . . . . . .
Whole Grain Information Sheet . . . . . . . . . . . . . . . . . . . . . . .
Fiber Information Sheet . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Seasonal Produce List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Fruits and Vegetables by Color Listing . . . . . . . . . . . . . . . . . . .
Let’s Get Descriptive Word List . . . . . . . . . . . . . . . . . . . . . . .
Monthly Nutrition Events Calendar . . . . . . . . . . . . . . . . . . . . .
Menu Planning Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Maine and National Resources and Organizations . . . . . . .
Six Simple Steps to a Healthy Weight for Kids . . . . . . . . . . .
Team Nutrition and Child Care Working Together . . . . . . . . .
Evaluation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Page 2
Pages 3-4
Pages 5-9
Page 10
Page 11
Page 12
Page 13
Page 14
Pages 15-16
Pages 17-18
Page 19
Page 20
Page 21
Page 22
Pages 23-24
Pages 25-28
Pages 29-30
Page 31
Page 32
Appendix A
Introduction and General Information
Childcare providers play an important role in children’s lives, especially by helping them to learn life-long healthy eating and physical activity habits. Not only do caregivers have the opportunity to teach children but also to reach parents with nutrition and health information. Nutritious foods help young children grow physically and mentally. Enjoying meals and snacks in a pleasant setting with friends and a trusted caregiver is the perfect opportunity for children to learn social skills, table manners and become familiar with eating a variety of healthy foods.
Feeding children can be challenging, but it can also be fun! Get the children involved in simple food preparation tasks. Use your menus and recipes as a chance to teach children about foods- colors, tastes, textures, where food grows, and more. You are a role model for teaching healthy eating, not only about the food itself, but also attitudes related to meal times and feeding children. Don’t get frustrated. Many children need to be exposed to a new food at least 10 times (or more!) before they will taste it. Encourage them to put a spoonful of a new food on their plate, feel the texture, look at the colors, but do not make them eat it. It is the caregiver’s role to provide healthy food at regular meals and snacks. It is the child’s responsibility to decide what foods to eat and how much to eat. Please respect this division of responsibility. Children respond naturally to their own hunger and satiety cues. If forced to eat, these satiety cues can be overlooked, leading to overeating and emotional eating.* For more information on feeding preschool children, please refer to the resources listed on pages 23-28.
This menu cycle was originally designed for participants of the Montana Child and Adult Care Food Program (CACFP). Permission was granted to use and adapt this information for the child care givers in Maine. The 5 week menu cycle for breakfast, lunch, and one snack (with accompanying recipes) will help you serve cost effective, healthy meals that are easy to prepare and appealing to children. The menu cycle and recipes are designed to meet the recommendations of the Dietary Guidelines for Americans 2010 and encourage these healthful habits:
• At least half of the grains consumed by children should be whole grains. • Children ages 2-8 should consume 1.5 to 3 cups per day of fat-free or low-fat milk or
equivalent milk products. • Children should consume a variety of fruits and vegetables, lean meats or other
protein foods. • Children should spend 60 minutes per day being physically active.
Menu planning is an important step in preparing balanced meals and snacks. When planning menus, be sure to take into consideration variety, color, texture, meal pattern components, and how all of these blend together throughout an entire day. This fun and healthy menu cycle has been developed with suggestions from various Montana and Maine childcare professionals, providers and nutritionists. We hope it is a helpful tool for serving healthy, kid-friendly meals and snacks.
*Referenced from Ellyn Satter's book, How to Get Your Child to Eat, But Not Too Much 2
Included in This Resource: Cycle Menu, Recipes (Appendix A), and Menu Planning Tools
This resource includes a 5 week menu cycle, healthy and fun recipes, and a list of useful menu planning tools to make menu planning easy for you.
Five Week Menu Cycle: The menu cycle provides menus for 5 weeks of breakfast, lunch and afternoon snacks. The menu is designed for children ages 3-5 years old, but can be modified for different age groups as needed. The menu cycle meets the CACFP meal pattern requirements for iron, Vitamin A and Vitamin C sources, and low fat meats; and promotes whole grain consumption. All bread and bread alternates must be made with enriched or whole grains. CACFP meal pattern requirements can be found on page 10. Iron sources are indicated with an “I”, Vitamin A sources with an “A” and Vitamin C sources with a “C”.
The cycle menu can be used in its entirety or feel free to select menus and recipes to add variety to your current menu.
The meals and snacks are numbered for day care home providers using the Minute Menu System.
Recipes: There are 60 recipes included in Appendix A and they are organized alphabetically by recipe name.
Recipes are coded with the corresponding week, day and meal of the menu cycle. Recipes, highlighted in bold font on the menu cycle, are numbered corresponding to the meals and snacks for day care home providers using the Minute Menu System. Each recipe provides a nutrition and physical activity tip, found at the bottom of the recipe. We encourage you to share these tips with the children, parents, and families.
Recipes from Montana providers are noted on the recipe source, located at the bottom of each recipe.
Many of the recipes provided are from the United States Department of Agriculture (USDA) Child Care Recipes-Food for Health and Fun, listed on page 23 of this booklet.
1
Menu Planning Tools List:
1. A Weekly Grocery Shopping List-A blank weekly grocery list is provided as a sample. Shopping weekly can save you time and assures that you have ingredients on hand. Grouping similar food items together helps you shop quickly and efficiently.
2. Good Food Sources of Iron List - Make sure you are offering 3-4 iron rich foods daily. (Children who receive 3 meals plus snacks while at child care need 4-6 servings of iron rich foods per day.)
3. Good Food Sources of Vitamin A List - Make sure you are serving a Vitamin A rich food every other day.
4. Good Food Sources of Vitamin C List - Make sure you are serving at least one Vitamin C rich food daily.
5. Whole Grain Information Sheet - Learn what whole grains are and how to incorporate into your menus.
6. Fiber Information Sheet - Learn how to increase fiber in your menus.
7. List of Seasonal Produce - Take advantage of reasonably priced seasonal fresh fruits and vegetables and enjoy eating them!
8. Fruits and Vegetables by Color Listing - Children love colors. The natural colors of fruits and vegetables can make learning about nutrition fun.
9. Let’s Get Descriptive Word List - A quick and easy way to make a regular meal sound mouth- watering.
10. Monthly Nutrition Events Calendar - Use this calendar of food-related events to highlight special foods, colors, and holidays in your monthly menus. For example, celebrate Salad Month in May by trying a new salad each week, letting the children help prepare it, and sending healthy salad recipes home to parents.
4
Breakfast
r
Lunch/Suppe
Snack
Making It Balance and Kickin’ It Up A Cycle Menu for Maine Childcare
This menu meets the CACFP meal standards for children ages 3-5 years old; and may contain foods which present a choking hazard for younger children such as raw vegetables, raisins, pretzels, apples and grapes. Please substitute appropriate foods for children less than 3 years of age. Whole milk is recommended for children age 1-2 years. 1% milk or Skim is recommended for children age 2 and older. All bread and bread alternates must be made with enriched or whole grains. Frozen Fruit should be no sugar added. Canned fruit should be juice or water packed. The meals and snacks are numbered for day care home providers using the Minute Menu System.
Week 1
Brea
kfas
t
Monday Tuesday Wednesday Thursday Friday
• Whole Grain Banana Muffin I
• Applesauce
• Milk 56
• Yogurt/Fruit Parfait with
• Cereal I • Milk
57
• Banana Crunch Pop C
• Graham cracker I • Milk
58
• Oven French Toast I • Canned fruit cocktail A, C
• Milk
81
• High fiber cold cereal I • Seasonal melon or orange
slices C
• Milk 60
Lunc
h/Su
pper
• Macaroni (I) & Cheese with Ham I
• Frozen peas A,C
• Orange slices C
• Milk
156
• Porcupine Meatball I (recommend using brown rice and lean ground beef in recipe)
• Mashed potato C
• Green beans
• Whole wheat dinner roll I • Milk
157
• Corn Flake Baked Chicken Breasts I
• Brown rice pilaf I • Steamed broccoli A, C
• Canned peaches A
• Milk
158
• PB (I) & J sandwich on whole wheat bread I
• Low-fat mozzarella cheese stick
• Sunny Carrot Salad A
• Apple slices C
• Milk
181
• Baked Beans (I) • Perfect Cornbread I • Spinach Salad I, A, C • Canned apricots A, I • Milk
168
Sna
ck • Chex Mix I
• Strawberries C (fresh in season or frozen)
256
• Apple slices C
• Perfect Peanut Butter Dip I
257
• Tortilla chips I • Black Bean Dip I
258
• Fruit (to provide ½ cup fruit)
• Animal crackers I (made with enriched flour)
281
• Mini bagel (I) with cream cheese
• 100% Juice
260
Bold font indicates recipe provided.
I = Iron source; A = Vitamin A source; C = Vitamin C source 5
Week 2
Brea
kfas
t
Monday Tuesday Wednesday Thursday Friday
• Whole wheat or whole grain waffles I
• Blueberries, blackberries, or strawberries C
• Milk 61
• Banana bread I • Orange slices C
• Milk
62
• Sunshine Tacos (eggs, cheese, taco shell)
• Melon C if in season or canned fruit
• Milk 63
• Homemade Biscuit I served with peanut butter I and
• Banana slices C
• Milk 64
• Pancakes (I) topped with
• Applesauce
• Milk
65
Lunc
h/Su
pper
• Turkey(I) and cheese sandwich on Pita bread I
• Cucumber slices w/ hummus dip I
• Fruit cocktail A, C or canned peaches A
• Milk
161
• Pork Stir Fry A, I, C (pork, broccoli, carrots, mixed vegetables)
• Brown rice (I) • Fresh fruit
• Milk
162
• Tater Tot Casserole (I) with chicken
• Frozen lima beans C, I or green beans
• Mandarin oranges A, C
• Breadstick I • Milk
163
• Bean (I) and Cheese Burritos on whole wheat tortilla I
• Romaine and dark green lettuce salad A, C, I
• Seasonal fresh fruit or canned apricots A, I
• Milk
164
• BBQ Beef Cups I (biscuit dough (I), ground beef (I) mixture in a muffin tin)
• Celery and carrot sticks A w/ Lowfat and Yummy Dressing
• Pineapple rings C
• Milk
165
Sna
ck • ½ Baked Apple (C)
sprinkled with ¼ cup raisins I
• Graham cracker I 261
• Low-fat or fat free Yogurt
• Kiwi fruit C
262
• Grapes cut in half
• Cottage cheese
263
• Pumpkin bread A, I • 100% juice
264
• Gone Fishin -low-fat or fat free yogurt, fish crackers, and pretzel sticks I
265
Bold font indicates recipe provided. I = Iron source; A = Vitamin A source; C = Vitamin C source
6
• Milk
Week 3
Brea
kfas
t
Monday Tuesday Wednesday Thursday Friday
• High fiber cold cereal (I ) • Strawberries C (fresh if in
season or frozen)
• Milk
66
• Hens on the Nest (½ English muffin (I), egg and cheese)
• Orange slices C
• Milk
67
• Whole wheat bagel (I) with peanut butter I
• Fresh or frozen berries C
• Milk
68
• Oatmeal I (fortified, instant) with raisins (I)
• 100% Juice
• Milk
82
• Pumpkin Pancakes A, I • Canned pears C
• Milk
70
Lunc
h/Su
pper
• Baked Spaghetti (made with lean ground beef or ground turkey (I) and noodles (I))
• Romaine and dark green lettuce salad A, C, I
• Mandarin Oranges A, C
• Milk 166
• Baked Turkey Breast I • Volcano Potato (mashed
sweet potato A, C)
• Whole wheat roll I • Fresh or frozen berries C
• Milk
170
• Hamburger (I) on whole wheat bun I
• Baked Beans I • Apple slices C
• Milk
168
• Lime-marinated ChickenBreasts I
• Peas and carrots A, C
• Brown rice pilaf I • Kiwi fruit or Vit C fruit
• Milk
182
• Tasty Lemony Fish Nuggets • Seven grain bread I • Frozen corn or corn on the
cob if in season • Watermelon (A, C) or
cantaloupe (A, C ) or seasonal fruit
167
Sna
ck
• Finger pancakes (I) • Fruit cocktail ( A, C)
266
• Peach Crisp (A, C, I) • Milk
267
• Low-fat or fat free Yogurt parfait w/ Granola (I) and fruit
268
• Apple Smiles C
• Fig bar I
282
• Junior Trail Mix I • Grapes cut in half
270
Bold font indicates recipe provided. I = Iron source; A = Vitamin A source; C = Vitamin C source
7
Week 4
Brea
kfas
t
Monday Tuesday Wednesday Thursday Friday
• Raisin toast I • Banana C
• Milk
71
• Whole wheat toast I served w/ scrambled egg I
• Grapefruit or Vit C fruit C
• Milk
72
• Baked French Toast Strips I
• Canned pears C
• Milk
73
• Cheese quesadilla (made with flour tortilla I)
• Apricots A (fresh if in season or canned (I))
• Milk 74
• High fiber cold cereal I • Fresh or frozen berries C
• Milk
75
Lunc
h/Sup
per
• Chili Corn Chip Bake I (ground beef (I), pinto beans (I), cheese, taco chips)
• Frozen corn
• Seasonal fresh fruit
• Milk
171
• Individual Pizzas (made with turkey sausageor chicken (I)
• Romaine and dark green lettuce salad A, C, I
• Grapes
• Milk
172
• Crock-pot Cheeseburger Sandwich I (ground beef and cheese mixture on a whole wheat bun (I)
• Baby Carrots and Raisins A, I
• Kiwi Fruit or Vit C fruit
• Milk 173
• Turkey Tetrazzini (turkey (I), noodles (I))
• Broccoli salad A, C
• Orange slices C
• Milk
174
• Ham & Cheese Rollup I (ham/cheese in crescent roll (I)
• ¾ oz cheese cubes
• Tomato soup A, C
• Fresh clementine oranges (A, C) or Vit C fruit
• Milk 175
Sna
ck
• Apple Cheese Square C
• 100% Juice
271
• Orange slices & pineapple chunks, kabobs C
• Whole wheat crackers I 272
• Pumpkin Patch Muffin A, I
• Apple slices C 273
• Animal Crackers I • Strawberries C or
seasonal fresh fruit 274
• Cucumber coins and carrot sticks A
• Cottage Cheese Dip 275
Bold font indicates recipe provided. I = Iron source; A = Vitamin A source; C = Vitamin C source
8
Week 5
Brea
kfas
t
Monday Tuesday Wednesday Thursday Friday
• Whole wheat cinnamon toast I
• Easy Winter Fruit Salad or seasonal fresh fruit salad A, C
• Milk 76
• Whole wheat or whole grain waffle I
• Seasonal fresh fruit
• Milk
77
• Apple Cheese Biscuit C, I • Banana C
• Milk
78
• Pancakes I • Berries (fresh or frozen) C
• Milk
83
• Cream of Wheat hot cereal I
• Apricots A, I • Milk
80
Lunc
h/Sup
per
• Tuna fish sandwich I on whole wheat bread (I )
• Vegetable Soup A
• Canned/fresh pears C
• Milk
176
• Chicken Enchilada Casserole I (chicken (I ),tortilla chips (I), cheese)
• Sugar snap peas C
• Mandarin oranges A, C
• Milk
177
• Vegetable Chili A,C, I • Grapes
• Corn Bread I • Milk
178
• Chicken Pita Sandwich I on whole wheat pita bread or a tortilla (I)
• Peas and carrots A, C
• Peaches A, C
• Milk
183
• Busy Day Stew I, C (ground beef, potato, carrot, celery)
• Pears C
• Crackers I • Milk
180
Sna
ck
• Nuts and Bolts I (cereal, pretzels, peanuts, raisins)
• Banana C
276
• Cherry tomatoes A, C (cut in 1/2) and celery sticks
• Cucumber Yogurt Dip
• Whole wheat crackers I
277
• Healthy Bran Muffin I • 100% juice
278
• Gingersnaps I • Applesauce
283
• Soft Pretzel I • Broccoli trees A, C with
• Cool Creamy Vegetable Dip
280
Bold font indicates recipe provided. I = Iron source; A = Vitamin A source; C = Vitamin C source
9
Meat Equivalents: These foods may be mixed/ matched to obtain the required meat equivalents
Meat 1/2 Ounce 1 Ounce Eggs 1/4 Egg 1/2 Egg Peanut Butter 1 Tbsp 2 Tbsp. Beans 1/8 Cup 1/4 Cup Yogurt 1/4 Cup 1/2 Cup
CHILD and ADULT CARE FOOD PROGRAM MEAL PATTERN FOR CHILDREN
Food Component 1 & 2 Years 3 - 5 Years 6 -12 Years
BREAKFAST Milk, fluid 1/2 Cup 3/4 Cup 1 Cup Fruit or Vegetable 1/4 Cup 1/2 Cup 1/2 Cup Bread/Bread Alternate * 1/2 Slice 1/2 Slice 1 Slice
LUNCH or SUPPER Milk, fluid: 1/2 Cup i Cup 1 Cup
Meat or Meat Alternate: 1 Ounce 1t Ounces 2 Ounces
Cheese 1 Ounce 1t Ounces 2 Ounces
Yogurt, plain or flavored, Unsweetened or Sweetened
1/2 Cup 3/4 Cup 1 Cup
Egg 1/2 Egg 3/4 Egg 1 Egg Cooked Dry Beans/Peas 1/4 Cup 3/8 Cup 1/2 Cup
Cottage Cheese 1/4 Cup 3/8 Cup 1/2 Cup Peanut Butter or other nut or seed butters 2 Tbsp. 3 Tbsp. 4 Tbsp.
Nuts and/or Seeds** 1/4 Cup 1/2 Cup 3/4 Cup
Vegetable/Fruit: Serve 2 or more separate and identifiable fruit/ vegetable dishes
1/4 Cup Total
1/2 Cup Total
3/4 Cup Total
Bread/Bread Alternate:* 1/2 Slice 1/2 Slice 1 Slice
SNACK - Select 2 of 4 Components Milk, fluid: 1/2 Cup 3/4 Cup 1 Cup 100% .Juice, Fruit or Vegetable: 1/2 Cup 1/2 Cup 3/4 Cup Meat/Meat Alternate:** 1/2 Ounce 1/2 Ounce 1 Ounce Bread/Bread Alternate:* 1/2 Slice 1/2 Slice 1 Slice *An acceptable serving of a bread alternate (cornbread, biscuits, muffins, etc.) is made of whole grain or enriched meal or flour, or a serving of whole-grain or enriched cereal, or cooked enriched or whole grain pasta product.
**Not more than 1 ounce of nuts and or seeds may be used in any meal and may not contribute more than 50':' of the total requirement of meat/meat alternate.
Bread Equivalents: These foods may be mixed/ matched to obtain the required bread equivalents
Breads 1/2 Slice 1 Slice Grains 1/4 Cup 1/2 Cup Pasta 1/4 Cup 1/2 Cup Cereal - DRY 1/3 Cup 3/4 Cup Cereal - HOT 1/4 Cup 1/2 Cup
10
Smart Shopping Weekly Grocery List
Adapted from University of Minnesota Extension Service
Fresh Fruits & Vegetables Canned Goods Breads & Cereals Pasta, Rice, Dried Beans & Peas Meat, Poultry & Fish
Milk, Cheese, Eggs & Dairy Frozen Foods Staples, Baking Supplies & Seasonings Other Grocery Items Non-Food Items
11
Food Sources of Iron
Meat and Meat Alternates
Beef Chicken Clams Egg Mackerel Meat in general Mussels Oysters Peanut Butter Shellfish Soybeans Trout Turkey Tuna
Bread and Bread Alternates Bagel, Plain, Pumpernickel or Whole wheat Cereals, Ready to Eat, Enriched Farina Muffin, Bran Noodles, Cooked Oatmeal, Instant, Fortified Pita Bread, Plain or Whole Wheat Pretzels, Soft Rice, White, Regular and Brown Rice White Flour Tortilla Please note: All bread and bread alternates must be made with enriched or whole grains.
Vegetables Spinach Lima Beans
Fruits Apricots (Canned or dried) Raisins Dried Beans,Peas
& Legumes Black Beans Black-eyed Peas Kidney Beans Lentils Pinto Beans
Baked Beans White Beans
12
Food Sources of Vitamin A
Vegetables Beet Greens Bok Choy Broccoli Carrots Chard Collards Kale Mustard Greens Peas and Carrots Pepper, Sweet, Red Plantain, Green or Ripe, Boiled Pumpkin Romaine Lettuce Spinach Squash, Winter Sweet Potatoes Tomatoes Tomato Juice, Paste or Puree Turnip Greens Vegetable Juice
Fruits Apricots Canned Plums, Purple Cantaloupe Cherries, red, fresh Mandarin Orange Sections Mango Melon Balls (includes Honey Dew) Nectarines Papaya Peaches Watermelon
Other
Mackerel -Canned Oatmeal -Instant, and Fortified Ready to Eat and Fortified Cereals Milk, Fortified with Vitamin A
13
Food Sources of Vitamin C
Vegetables Asparagus
Apples
Fruits Other Clams
Bean Sprouts Bok Choy Broccoli Brussel Sprouts Cabbage Cauliflower Chard Collards Kale Kohlrabi Lima Beans Mustard Greens Okra Onion, Parsnips Peas Peppers, Sweet Plantain, Green or Ripe, Boiled Poke Greens Potatoes, White Pumpkin Radishes Romaine Lettuce Rutabagas Snow Peas Spinach Squash, Summer & Winter Sweet Potatoes Tomatoes Tomato Juice Turnips Turnip Greens
Apple Juice Banana Blackberries Blueberries Cantaloupe Grapefruit Grapefruit Juice Grape Juice Honeydew Melon Kiwi Mandarin Oranges Mango Oranges Orange Juice Nectarines Papaya Peaches Pears Pineapple Pineapple Juice Plums Pomegranates Raspberries Strawberries Tangelos Tangerines Watermelon
Mussels
14
Healthful Whole Grains!
Are Whole Grains Important for Children? Yes! Whole grains provide the nutrients children (and adults) need to stay healthy. Whole grains are low in fat and have no cholesterol; they are high in fiber, vitamins, minerals, antioxidants and many other healthful substances. Whole grains provide healthful energy for a child's daily activities and reduce their risk of developing health problems. What Exactly Are Whole Grains? Whole grain foods contain all three parts of the grain: the bran, the endosperm and germ.
The outer bran layer is full of fiber, B vitamins, 50 to 80 percent of the grain's minerals, and other health-promoting substances called phytochemicals.
The third part is the germ, which is full of B vitamins, Vitamin E, trace minerals, healthful unsaturated fats, phytochemicals and antioxidants.
The large endosperm portion is full of complex carbohydrates, protein, and some B vitamins. If all three parts of the grain are present in processed foods, they are a whole grain. By comparison, refined grain foods contain only the endosperm. When the germ and bran portions are removed during milling, the nutrient content is reduced by 25 to 90 percent. The 2010 Dietary Guidelines for Americans recommends that at least half of the grains consumed by children should be whole grains. Sound impossible? It's easier than you may think. You have many delicious options for adding a whole grain food to each meal without spending a lot of time or money; the most inexpensive whole grains generally are large containers of store-brand oatmeal, breakfast cereals, crackers, and breads.
Common Types of Whole Grains Brown rice (regular or quick) Wild rice Oatmeal, whole or rolled oats
(regular, quick, instant) Pearl barley Whole wheat
Less Common Types of Whole Grains Amaranth Buckwheat or kasha Cracked wheat, also called bulgur Millet Quinoa Whole grain corn or cornmeal
(yellow and white) Whole rye
You, along with the variety of food you provide, are a role model for children in introducing new and healthy foods. Start gradually by introducing whole grains in baking, and then add whole grains to side dishes and entrees. Don't be afraid to try new whole grains. Practice being a savvy whole grain shopper. Your child care children and your family will benefit from eating whole grains.
15
Easy Ways to Add Whole Grains Breakfast: choose a quick and easy ready-to-eat or ready-to-cook whole grain cereal for like
Shredded Wheat, Total ®, Raisin Bran, or Oatmeal cereal. Portable Snacks: pour some dry, bite-size cereals into a bag, or put a whole
grain cereal bar into a backpack to take along during busy days. Baking: try substituting whole grain flour for one-fourth to one-half of the
white flour called for in recipes. Use or choose whole grain in muffins or cornbread made with whole grain corn meal. Add oats to cookies or other desserts.
Make it even healthier: provide low-fat whole grain crackers, baked tortilla chips or a brown
rice cakes as a snack. Cooking: add whole grains to mixed dishes. Try adding some pearl barley, wild or brown rice to
your favorite soup, stew or casserole. Shopping: choose whole grain pasta (macaroni, spaghetti, noodles), pancakes or waffles,
tortillas, rolls and pita pockets. Side dishes: try a hot or cold whole grain side dish (such as pilaf or stuffing) using brown or
wild rice, kasha, bulgur or pearl barley.
People who want to start eating more whole grain foods are often unsure how to find them. The
key is in knowing which words to look for and which ones are not helpful.
Identify Whole Grain Foods When You Are Shopping. Check ingredient lists carefully. Choose products that have a whole grain as the first
ingredient on the list. Look for products that say "100% whole grain" - meaning no refined flour. On the list of ingredients, the first ingredient listed should be the word "whole,” like "whole wheat" or "100% whole wheat."
A food's color is not helpful in identifying whether it contains whole grain ingredients. Dark or
brown bread may be a whole grain food or it may just have molasses or caramel food coloring
added. "Made with whole grains." These words alone do not guarantee that the product is nutrient-
rich or health enhancing. Some of these cereals are still nearly half sugar - their number one ingredient.
Phrases That Do Not Mean Whole Grain "100% wheat" This phrase means that the only grain contained in the product is wheat. This
may be all refined wheat flour, and no whole wheat flour. "Multigrain" A word that means the product contains more than one kind of grain; however,
the food may not contain whole grains. "Stone ground" This term refers to grain that is coarsely ground and may contain the germ,
but not the bran. Often, refined flour is the first ingredient, not whole grain flour. Check
the ingredient list. "Pumpernickel" is coarse, dark bread made with rye and wheat flours. In the U.S., it usually
does not contain mostly whole grain flours.
Adapted from Healthful Whole Grains!, Kansas State University, September 2002, Mary Meck Higgins, Ph.D., R.D., L.D., CDE and Eat Right Montana's Healthy Families Media Packet September 2005.
16
FIBER FACTS
Fiber is the main part of the cell walls of plants. The human body is not able to digest, or is able to digest very little, of the fiber in plants. Only foods that come from plants contain fiber. There are two types of fiber, soluble and insoluble. Both types of fiber promote a feeling of fullness, which can help people manage their weight.
Soluble Fiber Soluble fiber can help lower blood cholesterol and may reduce the risk of heart disease and stroke. You can get soluble fiber from oat bran, oatmeal, apples, oranges, grapefruit, cabbage, and legumes (dry beans, lentils or peas).
Insoluble Fiber Insoluble fiber provides the "bulk" needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation and intestinal disease. You can get insoluble fiber from whole grain breads and cereals. Examples include 100% whole wheat bread and 100% bran flakes, fruit with edible peels or seeds, and vegetables.
Recommended Intake Adults are recommended to consume 25 to 30 grams of fiber per day. A child's need for fiber is based on age: 10 grams plus the child's age. For example, a 4-year-old child would need (10 grams + 4 years) 14 grams per day.
Written by: Holly Humphrey, RD,LN, School Nutrition Programs, Montana Office of Public Instruction, 2001
17
Sources of Fiber To become familiar with the amount of fiber in foods, begin by looking at the Nutrition Facts label. Fiber is listed as Dietary Fiber, and the amount is given in grams (g) and Percent Daily Value. Whole grains are a great source of fiber, and are infinitely better than refined grains from
a nutritional standpoint. Check out the "Healthful Whole Grains!" handout in this resource. Another great source of fiber is legumes
(beans). An average adult serving of 1/2 cup of cooked dry beans contains about 5-7 grams of fiber.
Good Sources of Fiber Fiber content listed in grams (g)
Food Grams of Fiber 1 cup of cooked dry beans 9-14 1 cup of raisin bran cereal 8 ½ cup brown rice 6 ½ cup corn 5 ½ cup broccoli 4 1 medium apple with skin 4 1 cup of carrot sticks 4 ¼ cup of whole wheat flour 3
Increase Fiber in Your Personal Diet and Your Children's Diets!
Try whole wheat flour, or half white and half whole wheat in baking. Use oatmeal, oat bran, or
rye to replace some of the white flour in breads, muffins and quick breads. Add beans, peas, or lentils (legumes) to main dishes. Choose a legume-based dish instead of a
meat, poultry or cheese dish at least once a week. Serve whole fruits and vegetables (with the peel if possible). Grate fresh carrot, cabbage and other vegetables into salads and main dishes. Add dried beans to soups. Add lentils or bulgur to hamburger dishes. Serve kid-friendly, high fiber breakfast cereals: Cheerios®, Frosted Mini Wheats®, Total®,
Raisin Bran®, or oatmeal.
Written by: Holly Humphrey, RD,LN, School Nutrition Programs, Montana Office of Public Instruction, 2001 18
Seasonal Fruits and Vegetables
FALL
WINTER SPRING SUMMER
September October November
December January February
March April May
June July August
• Apples
• Broccoli
• Brussels Sprouts
• Cabbage
• Chinese Cabbage
• Cauliflower
• Celery Root
• Chicory
• Cranberries
• Cucumbers
• Dates
• Eggplant
• Fennel
• Grapes
• Greens
• Lettuce: Head or
Iceberg
• Leaf Lettuce
• Mushrooms
• Nuts
• Okra
• Mandarin Oranges
• Pears
• Chili Peppers
• Sweet Peppers
• Persimmons
• Pomegranates
• Pumpkin
• Quince
• Shallots
• Spinach
• Winter Squash
• Star Fruit
• Sweet Potatoes
• Turnips
• Avocados
• Broccoli
• Brussels Sprouts
• Cabbage
• Chinese Cabbage
• Cauliflower
• Celery Root
• Chicory
• Dates
• Fennel
• Grapefruit
• Greens
• Lemons
• Wild Mushrooms
• Mandarin Oranges
• Sweet Oranges
• Pears
• Spinach
• Sweet Potatoes
• Tangerines
• Turnips
• Asparagus
• Avocados
• Basil
• Beans
• Beets
• Berries
• Broccoli
• Cabbage
• Chinese Cabbage
• Cucumbers
• Lettuce: Head or
Iceberg
• Mangoes
• Okra
• Sweet Oranges
• Papayas
• Peas
• Chili Peppers
• Sweet Peppers
• Radishes
• Rhubarb
• Shallots
• Spinach
• Summer Squash
• Turnips
• Apricots
• Basil
• Beans
• Beets
• Blackberries
• Blueberries
• Boysenberries
• Carrots
• Cherries
• Collards
• Corn
• Cucumbers
• Dates
• Figs
• Grapes
• Green Beans
• Limes
• Mangoes
• Melons
• Nectarines
• Okra
• Peaches
• Pears
• Chili Peppers
• Sweet Peppers
• Plums
• Raspberries
• Summer Squash
• Tomatoes
• Watermelon
Fruits & Vegetables by Color Category
Blue/Purple Green White Yellow/Orange Red Purple Asparagus Purple Belgian Endive Blackberries Black Currants Black Salsify Blueberries Purple Carrots Dried Plums Eggplant Elderberries Purple Figs Purple Grapes Purple Peppers Plums Potatoes (purple flesh) Purple Cabbage Raisins
Green Apples Artichokes Arugula Asparagus Avocados Green Beans Broccoli Broccoli Rabe Brussels Sprouts Green Cabbage Celery Chayote Squash Chinese Cabbage (Napa/Boc Choy) Cucumbers Endive Green Grapes Honeydew Melon Kiwifruit Leafy greens Leeks Lettuce Limes Okra Green Onion Peas (Green, Snap, Snow) Green Pears Green Pepper Spinach
Bananas Brown Pears Cauliflower Dates Garlic Ginger Jerusalem Artichokes Jicama Kohlrabi Mushrooms White Nectarines Onions Parsnips White Corn White Peaches Potatoes (white flesh) Shallots Turnips
Yellow Apples Apricots Yellow Beets Butternut Squash Cantaloupe Cape Gooseberries Yellow Figs Grapefruit Golden Kiwifruit Lemon Mangoes Nectarines Oranges Papayas Peaches Yellow Pears Yellow Peppers Persimmons Pineapples Yellow Potatoes Pumpkin Rutabagas Yellow Summer Squash Sweet Corn Sweet Potatoes Tangerines Yellow Tomatoes Yellow Watermelon Yellow Winter Squash
Red Apples Beets Blood Oranges Cherries Cranberries Pink/Red Grapefruit Red Grapes Red Onions Red Pears Red Peppers Pomegranates Red Potatoes Radicchio Radishes Raspberries Rhubarb Strawberries Tomatoes Watermelon
Let’s Get Descriptive
Alluring
Aromatic Attractive
Bitter
Blackened
Bland
Bright
Brilliant
Brittle
Bumpy
Chewy
Chilly
Chunky
Clean
Coarse
Cold
Colorful Cool
Creamy
Crimson
Crisp
Crumbly
Crunchy
Curly
Delectable
Delicate
Delicious
Distinctive
Dry
Earthy
Enticing
Exciting
Exquisite
Eye-catching
Fiery
Firm
Flaky
Flavorful
Fleshy
Florid
Fluffy
Fragrant
Freezing
Fresh
Frosty Fruity
Fuzzy
Gooey
Gorgeous
Green
Hard
Hearty
Heavy
Hot Icy
Inviting
Irresistible
Juicy
Knotty
Leafy
Lean
Lumpy
Luscious Lustrous
Mashed
Mellow
Mild
Milky
Moist
Mouth-watering
Mushy
Nutty Peppery
Pink
Piquant
Plump
Popping
Prickly
Pulpy
Pungent
Raw
Red
Refreshing
Rich
Ripe
Robust
Rough
Round
Salty
Savory
Scrumptious Sharp
Shiny
Showy
Slick
Slurpy
Smooth
Soft
Sour
Sparkling
Spicy
Springy Steaming
Sticky
Strong
Subtle
Succulent
Sugary
Sweet
Sweet-smelling
Tangy
Tantalizing
Tart Tasty
Tempting
Tender
Thick
Toasted
Understated
Velvety Verdant
Vibrant
Vivid
Warm
Wet
Wrinkled
Yellow
Yummy
Zesty
Events Calendar
January
February March
Fiber Focus Month
National Apricot Day
National Cherry Month
National Hot Breakfast Month
Potato Lover’s Month
Sweet Potato Month
National Frozen Food Month
National Nutrition Month
National School Breakfast
Week
National Agriculture Week
Johnny Appleseed Day
National Agriculture Day
April
May June
Florida Tomato Month
National Pecan Month
Soyfoods Month
Salad Month
Salsa Month
International Pickle Week
Fresh Fruit and Vegetable
Month
Papaya Month
Gazpacho Aficionado Time
July
August September
Baked Beans Month
Blueberry Month
National Culinary Arts Month
National Salad Week
Get Acquainted with Kiwifruit
Month
Watermelon Day
Sneak Some Zucchini Onto
Your Neighbor’s Porch Night
More Herbs, Less Salt Day
Better Breakfast Month
Ethnic Food Month
National 5 A Day Month
Organic Harvest Month
Potato Month
Food Service Employees
Week
October
November December
Peanuts Month
Popcorn Month
Vegetarian Month
National School Lunch Week
World Vegetarian Day
Spinach Lover’s Day
World Food Day
Good Nutrition Month
National Fig Week
National Split Pea Soup Week
Thanksgiving
Christmas
New Year’s Eve
Menu Planning Resources
The Maine Child and Adult Care Food Program (CACFP) Department of Health and Human Services, Child and Family Services
2 Anthony Avenue-2nd Floor, Augusta, ME 0433 3 Phone: (207) 624-7927, Fax: (207) 287-6156, TTY: 1-800-606-0215
Maine CACFP provides technical assistance, nutrition resources and meal reimbursement to non-profit centers, home day care provider sponsorships and some eligible for-profit centers in the State of Maine.
The Child Care Nutrition Resource System http://www.nal.usda.gov/childcare/index.ml This site provides recipes, resources, and information on preparing nutritious meals and food safety. Day care providers who participate in the CACFP will find this information useful. The Recipe Roundup section provides links to menu planning tools and recipes such as:
Child Care Recipes-Food for Health and Fun http://www.nal.usda.gov/childcare/Recipes/childcare.html
A collection of quick, delicious, cost-effective recipes http://www.fns.usda.gov/fncs-recipe-box
School Nutrition Association Recipe Ideas http://www.schoolnutrition.org/Level2_NSLW2012.aspx?id=16977
Building Blocks for Fun and Healthy Meals http://teamnutrition.usda.gov/resources/buildingblocks.html
5 a Day Recipes-simple, colorful fruit and vegetable recipes from the National Cancer Institute http://www.fruitsandveggiesmatter.gov
Recipes for Kids, from the National Network fo r Child Care http://www.nncc.org/Nutrition/recipe.kid.html
These links provide tools and resources for teaching children about healthy eating. These resources will help you put together great tasting, nutritious meals and snacks that kids will enjoy.
Nibbles for Health - Nutrition Newsletters for Parents of Young Children http://www.fns.usda.gov/tn/Resources/nibbles.html
Menu Magic for Children - Menu Planning Guide for Child Care Homes http://www.fns.usda.gov/tn/resources/menumagic.html Mealtime Memos and What's Cooking Fact sheets http://www.nfsmi.org/ResourceOverview.aspx?ID=87
USDA's Team Nutrition Program http://www.teamnutrition.usda.gov This agency can provide a variety of tools to create healthy meals and a pleasant eating environment, teach nutrition education, and support outreach efforts to parents. Check out the complete listing of Nutrition Education Resources for Childcare located here: http://teamnutrition.usda.gov/childcare.html The National Food Service Management Institute http://www.nfsmi.org This site provides information on recipes, nutrition and food safety training for staff, and resources for child care providers. MasterCook Nutrition Program http://www.mastercook.cdkitchen.com An affordable nutrition and menu planning software program:
Easy meal planning with 7,000+ recipes and expert nutritional analysis of each recipe Quickly search by ingredient, food type, cook time, and more Prepare and print shopping lists Prepare hundreds of recipes in less than 20 minutes
24
Maine and National Organizations for Child Care, Nutrition and Physical Activity
Maine Child and Adult Care Food Program (CACFP) Contact information on page 23, under Menu Planning Resources
The University of Maine Extension Service/Food and Nutrition http://umaine.edu/food-health/ This useful Web site provides a wealth of information on general food and nutrition, disease prevention, food safety, and links to other Maine and nationwide resources. Contact for ServSafe Food Safety Training, Hazard Analysis Critical Control Point (HACCP) Training and more.
Get ME Active--Governor's Council on Physical Activity http://www.maineinmotion.org
Peaceful Playgrounds http://www.peacefulplaygrounds.com
Maine Center for Disease Control http://www.state.me.us/dhhs/boh/hmp/panp/
Nutrition Program for Women, Infants, and Children (WIC) http://www.maine.gov/dhhs/wic/ A supplemental nutrition and education program for income-eligible pregnant and postpartum women and children birth to five years old. Call 1-800-437-9300 for information about a WIC Office in your local area.
Maine Department of Health and Human Services http://www.maine.gov/dphhs/index.shtml 221 State Street, Augusta, ME 04333 Phone 207-287-3707 Information and resources related to child and family health.
The 2010 Dietary Guidelines for Americans and MyPlate http://www.nutrition.gov/ Dietary Guidelines for Americans is published jointly every 5 years by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines provide advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases; and is the base upon which the Child and Adult Care Food Program recommendations are built. The MyPlate graphic replaces the previous Food Guide MyPyramid. This website provides information and allows Americans to develop their own personalized MyPlate plans. MyPlate materials for children are available. Food safety information can be accessed too.
Food and Nutrition Information Center National Agricultural Library/USDA 10301 Baltimore Avenue, Room 105, Beltsville, MD 20705-2351 Food and Nutrition Resources for Child Care and Preschool Staff, Resource available at: http://www.ccie.com/library/5016949.pdf This publication is a compilation of resources for people involved in the child care profession. It includes food and nutrition education print materials, audiovisuals, and other resources for child care and classroom use. Topics covered are general nutrition, food preparation, and food safety. Teaching materials for children and adults include: food models, games, kits, videocassettes, CD’s and lesson plans; materials available to loan out and/or copy.
Partnership for Food Safety Education http://www.fightbac.org/ This site is a good “one-stop shopping” place to find food safety information and links to other resources.
27
Centers for Disease Control and Prevention (CDC) www.cdc.gov/nccdphp/dnpa/ and www.cdc.gov/HealthyYouth/index.htm The CDC Web site is an essential resource for nutrition and activity issues. Search for: surveillance data (including maps of obesity prevalence); pediatric growth charts; and several national campaigns, like Kids Walk-to-School and Turn Off Your TV.
Nutrition Explorations www.nutritionexplorations.org/ This site, also sponsored by the National Dairy Council, provides dozens of fun and easy ways to teach and learn nutrition. There are in-depth sections for parents, teachers, and school foodservice professionals.
President’s Challenge ~ You’re It. Get Fit! www.presidentschallenge.org/ Physical activity and awards program for Americans of ALL ages. Site offers activity logs for kids, teens, and adults as well as cool online tools and ways to win awards for activity.
Dole 5 A Day www.dole5aday.com/ Dole was one of the first companies to create a nutrition education website – and this one keeps getting better. Log on for fruit and veggies facts, recipes, and fun. There are special sections for kids, parents, teachers, and school foodservice.
Wheat Foods Council: The Grains Information Center www.wheatfoods.org/ Yummy recipes, whole grain shopping list, resources – everything you wanted to know about grains, but didn’t know who to ask.
Ellyn Satter Resources http://www.ellynsatter.com/ Ellyn Satter Associates 4226 Mandan Crescent, Madison, WI 53715 Phone: 608-271-7976, Toll-free 800-808-7976, Fax: 866-724-1631 Ellyn Satter is a respected educator and has developed simple, clear and valuable resources on feeding children. Some of her books include: How to Get Your Kid to Eat…But Not Too Much, Child of Mine; Feeding With Love and Good Sense, and Secrets of Feeding a Healthy Family. Meals Without Squeals: Childcare Feeding Guide and Cookbook by Christine Berman, MPH, RD and Jacki Fromer, Published March 1997. This book is a great resource for parents and childcare providers, combining nutrition information with menus and recipes, while offering solutions to common feeding problems.
28
Six Simple Steps to a Healthy Weight for Kids
Be active by playing together inside and outside.
For a healthy weight, kids and adults need 30 to 60 minutes of daily physical activity. Play with your kids every day – fun for them, fun for you too!
Play inside: Turn off the TV and play an old-fashioned game of hide-and-seek. Clear a space for wiggling, dancing, and playing with soft-foam balls or squishy toys.
Play outside: The options for outdoor play are unlimited: bikes, trikes, scooters, balls, kites, Frisbees, jump ropes, squirt guns, hula-hoops, hopscotch, and tag.
Play at the park: Most towns have fun park facilities, sometimes close enough to walk or ride a bike. When the weather is nice, take a picnic and play before dinner.
Make family meals a special time to eat together.
Eating more meals together can make a big difference in your family’s health, happiness, and finances. Dinners at home are easier (and cheaper) than you think!
Plan a weekly menu: Make it simple or make it detailed – the key is to have a plan. Involve the whole family; let each person have a night to pick their favorite dishes.
Cook once, eat twice: Cut down on prep time. Cook and freeze key ingredients, like ground beef for tacos and spaghetti sauce, or main dishes, like lasagna and casseroles.
Keep the cupboard stocked: Pack your pantry (and freezer) with staples like canned beans, tuna, and fruit; pasta, rice, and baking mixes; and frozen vegetables.
Save fast food for a once or twice a week treat.
Fast food is loaded with calories, fat, and sugar. Whether you drive-thru or go inside, here are some smart tips to help you eat better in the fast food lane.
Share a super size: There’s a way to make mega portions work for you: share them! By sharing a large order of fries, you eat fewer calories, less fat, and save money too.
Rethink your drink: A 32-oz. soft drink has over 300 calories, almost 1/2-cup sugar, and no nutritional value. Switch to low-fat milk for protein, calcium, and more than a dozen other bodybuilding nutrients.
Choose nutrient-rich options: Many national chains now offer tasty, fun choices in kids’ meals – like flavored milk instead of pop and mandarin oranges instead of fries.
OVER
Enjoy tasty fruit and veggie snacks together.
Serve a rainbow of produce every day – at least 5 juicy, crunchy, crispy, tasty fruits and vegetables. Fresh, frozen, dried, canned, and juice – they all count for 5 A Day!
Enjoy green fruits and veggies: For snacks or dinner, green comes in dozens of delicious flavors – like sliced kiwi fruit or broccoli trees with light Ranch dip.
Enjoy yellow-orange fruits and veggies: For morning, afternoon, or evening snacks, choose a fresh orange, canned pineapple, or baby carrots and yellow pepper slices.
Enjoy red fruits and veggies: Red is a tasty color for produce – any time of day! Try frozen berries, watermelon, or canned tomato sauce on pasta, pizza, or tacos.
Drink milk with meals and drink water with snacks.
Dairy products can help kids (and adults) maintain a healthy weight, build strong bodies, and lower blood pressure. Water is always refreshing – and calorie-free.
Serve low-fat milk with meals: The best way to get your kids to drink milk is to drink milk yourself with every meal. Aim for a total of 16 to 24 ounces per day.
Offer water at snack time: Everybody needs fluid to stay well hydrated, especially in warm weather. Water quenches your thirst – without adding extra calories or sugar.
Steer clear of sugary drinks: For beautiful teeth and strong bodies, wise parents limit soft drinks, fruit punch, fruit drinks, sweet tea, and other high-sugar drinks.
Take the TV out of the bedroom and read together.
Pediatricians recommend no TV for children under three years, no more than two hours of total screen time a day for older kids, and no TVs in children’s rooms.
Improve your child’s fitness level: Turning off the TV gives kids more time for active play – plus they miss all those commercials for candy, chips, and sugar cereals.
Improve your child’s school performance: Children who have less screen time (TV, computers, and video games) tend to read more and do better in their classes.
Improve your child’s sleeping habits: There are many benefits to taking the TV out of a child’s bedroom: calmer bedtime routines, more bedtime stories, and better sleep.
Sponsored by Montana Chapter, American Academy of Pediatrics Montana Area Health Education Center (AHEC) • Montana Cardiovascular Health Program, Department of Health and Human Services
Eat Right Montana • Montana Team Nutrition, Office of Public Instruction • Montana Action for Healthy Kids
Team Nutrition and Child Care: Working Together for a Healthier Tomorrow
What is Team Nutrition? Team Nutrition provides the nutrition education component of the U.S. Department of Agriculture’s (USDA) National School Lunch Program. The Child and Adult Care Food Program is part of the National School Lunch Act. Through public and private partnerships, Team Nutrition promotes healthy food and lifestyle choices through six channels: foodservice, classrooms, school-wide events, home activities, community programs and the media.
The goal of Team Nutrition is to improve children's lifelong eating and physical activity habits through nutrition education based on the principles of the Dietary Guidelines for Americans and MyPlate. Through fun, interactive nutrition education, children are encouraged to:
• Eat a variety of foods; • Eat more fruits, vegetables, and grains; • Eat lower fat foods more often; • Get your calcium-rich foods; and • Be physically active.
How Can Team Nutrition and Child Care Work Together? Child care programs are natural partners for Team Nutrition. The goals of Team Nutrition are consistent with those of the Child and Adult Care Food Program (CACFP). They share the commitment to nutrition education that promotes our children’s nutritional health and well-being as well as that of their families. Both programs are committed to meeting children’s nutritional needs, promoting parental and community involvement in proper nutrition and health-related care of children, and providing follow-up to reinforce healthy eating and lifestyle habits. Activities for children and their parents reinforce messages that children learn at school and in the community. Activities also provide opportunities for students to influence parental shopping and food preparation decisions.
Team Nutrition’s Goals for Nutrition Education Activities in Child Care 1. Encourage children to eat a greater variety of foods for better nutrition. 2. Encourage children to use all of their senses to explore different foods. 3. Help introduce children to the basic sources of foods such as animals and plants. 4. Encourage children to learn and enjoy fun and new ways to be physically active every day.
Team Nutrition has developed many resources and materials appropriate for the child care setting with these goals in mind. A listing of resources is available on the Team Nutrition Website: http://teamnutrition.usda.gov/childcare.html.
Information adapted from Tickle Your Appetite for Child Care, USDA Team Nutrition Program, developed September 1998, http://www.fns.usda.gov/tn/Default.htm
31
Evaluation Making It Balance and Kickin' It Up
Please help us make this resource better in the future. After you have used this guide, please take a minute to fill out this evaluation form. Your input is important to us. Thank you for your time and suggestions. 1. What type of childcare provider are you? (Circle one)
a. Childcare Center b. Family or Group Childcare Provider
2. Please tell us how you used this guide.
3. Please rate the usefulness of the guide: (Circle one) (not very useful) 1 2 3 4 5 (very useful)
4. What sections did you find the most helpful?
5. Did the information in this guide help you make any changes to your menus? If so. what
changes did you make? 6. Were the recipes appropriate and appealing? (Circle one) Yes No 7. Please note any comments regarding the recipes.
8. Is there anything that the Maine Child and Adult Care Food Program and Maine Roads to Quality can do to further support your efforts to serve healthy meals in childcare settings?
9. Additional comments: Thank you for your feedback! Please fax or mail completed forms to: Muskie School of Public Service, University of Southern Maine, Attn: Mary Ann Bennett Fax: (207) 626-5024 Mailing Address: 45 Commerce Drive, Suite #11, Augusta, ME 04330 Phone: 207-626-5044
.........fold............................................ .........fold............................................
MARY ANN BENNETT MNN/ MUSKIE SCHOOL OF PUBLIC SERVICE, USM 45 COMMERCE DRIVE, SUITE #11 AUGUSTA, ME 04330
PLACE STAMP HERE
Appendix A Recipes
There are 60 recipes included in this section. The recipes are organized alphabetically by recipe name.
Recipes are coded with the corresponding week, day and meal of the menu cycle. Each recipe provides a nutrition and physical activity tip, found at the bottom of the recipe. We encourage you to share these tips with the children, parents, and families.
Montana child care providers generously shared their favorite “tried and true” recipes. Recipes from Montana providers are noted on the recipe source, located at the bottom of each recipe.
Here are some ways to make this menu cycle and the recipes even more flexible and useful:
• Looking for a quick snack in a pinch? Try something from the breakfast menus! Many of the breakfast meals in this cycle menu can also be served as a credible snack. All breakfast meals have milk, fruit or vegetable, and bread components. Using 2 of the 3 food components will create a credible snack.
• The lunch meals/recipes in this cycle menu can also be served as a credible supper meal.
Recipes
A Apple Cheese Biscuits Apple Cheese Squares Apple Smiles
B Baby Carrots & Raisins Baked Apples Baked Beans Baked French Toast Strips Baked Spaghetti Banana Bread Banana Crunch Pop BBQ Cups Bean and Cheese Burrito Black Bean Dip Broccoli Salad Brown Rice Pilaf Busy Day Hamburger Stew
C Chicken Enchilada Casserole Chicken Pita Sandwich Chili Corn Chip Bake Cool Creamy Vegetable Dip Corn Flake Baked Chicken
Breast Cottage Cheese Dip Crockpot Cheeseburger
Sandwich Cucumber Yogurt Dip
E Easy Winter Fruit Salad
F Finger Pancakes
G Gone Fishin’ Granola
H Ham and Cheddar Roll-ups Healthy Bran Muffins Hens on the Nest Homemade Biscuits Hummus Dip
I Individual Pizzas
J Junior Trail Mix
L Lime Marinated Chicken
Breasts Lowfat and Yummy Dressing
M Macaroni & Cheese with Ham
N Nuts and Bolts
O Oven French Toast
P Pancakes Peach Crisp Perfect Cornbread Perfect Peanut Butter Dip Porcupine Meatballs Pork Stir Fry Pumpkin Bread Pumpkin Pancakes Pumpkin Patch Muffins
S Soft Pretzels Spinach Salad Sunny Carrot Salad Sunshine Tacos
T Tasty Lemony Fish Nuggets Tater Tot Casserole Turkey Tetrazzini
V Vegetable Chili Vegetable Soup Volcano Potatoes
W Whole Grain Banana Muffins
Y Yogurt/Cereal/Fruit Parfait
Recipes
A Apple Cheese Biscuits Apple Cheese Squares Apple Smiles
B Baby Carrots & Raisins Baked Apples Baked Beans Baked French Toast Strips Baked Spaghetti Banana Bread Banana Crunch Pop BBQ Cups Bean and Cheese Burrito Black Bean Dip Broccoli Salad Brown Rice Pilaf Busy Day Hamburger Stew
C Chicken Enchilada Casserole Chicken Pita Sandwich Chili Corn Chip Bake Cool Creamy Vegetable Dip Corn Flake Baked Chicken Breast Cottage Cheese Dip Crockpot Cheeseburger Sandwich Cucumber Yogurt Dip
E Easy Winter Fruit Salad
F Finger Pancakes
G Gone Fishin‛ Granola
H Ham and Cheddar Roll-ups Healthy Bran Muffins Hens on the Nest Homemade Biscuits Hummus Dip
I Individual Pizzas
J Junior Trail Mix
L Lime Marinated Chicken Breasts Lowfat and Yummy Dressing
M Macaroni & Cheese with Ham
N Nuts and Bolts
O Oven French Toast
P Pancakes Peach Crisp Perfect Cornbread Perfect Peanut Butter Dip Porcupine Meatballs Pork Stir Fry Pumpkin Bread Pumpkin Pancakes Pumpkin Patch Muffins
S Soft Pretzels Spinach Salad Sunny Carrot Salad Sunshine Tacos
T Tasty Lemony Fish Nuggets Tater Tot CasseroleTurkey Tetrazzini
V Vegetable Chili Vegetable Soup Volcano Potatoes
W Whole Grain Banana Muffins
Y Yogurt/Cereal/Fruit Parfait
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to 1
2 or
24
piec
es,
acco
rdin
g to
ser
vin g
s in
rec
ipe.
Sh
ape
each
pie
ce in
to a
bal
l. 5.
Rol
l eac
h ba
ll in
mel
ted
mar
gari
ne, t
hen
in t
he s
ugar
m
ixtu
re.
6. A
rran
ge in
a s
ingl
e la
yer
in t
wo
grea
sed
9” r
ound
bak
ing
pans
. 7.
Bak
e in
a 4
00 d
egre
e F
oven
for
25
-30
min
utes
or
unti
l gol
den
brow
n. C
ool f
or 5
min
utes
. 8.
Rem
ove
from
pan
; ser
ve w
arm
.
1/3
cup
½ ts
p 1
¾ cu
ps
½ cu
p 1
med
ium
1/
3 cu
p ¼
cup
Port
ion
size
for
3-5
yea
r old:
1 s
mall bi
scuit
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Nut
riti
on T
ip:
App
les
prov
ide
fibe
r to
hel
p ke
ep y
our
hear
t he
alth
y. F
iber
als
o ai
ds in
dig
esti
on a
nd k
eeps
bow
els
regu
lar.
Ph
ysic
al A
ctiv
ity:
Wal
k to
a n
earb
y m
arke
t/gr
ocer
y st
ore
(if c
onve
nien
t) a
nd c
ount
the
dif
fere
nt k
inds
of
appl
es. B
uy a
few
of
each
and
hav
e a
“tas
te t
est”
. Re
cipe
Sou
rce:
Wha
t’s C
ooki
n’ II
, Neb
rask
a D
ept.
of
Educ
atio
n N
utri
tion
Ser
vice
s
2 Tb
sp+2
tsp
¼
tsp
¾ c
+2 T
bsp
¼ cu
p
½ m
ediu
m
2 Tb
sp+2
tsp
2 Tb
sp
App
le C
hees
e Sq
uare
s
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Grah
am c
rack
ers,
p
lain
/hon
ey/c
inna
mon
Cr
eam
che
ese
App
le s
lices
Co
conu
t (o
ptio
nal)
Spre
ad t
he g
raha
m
crac
ker
squa
re w
ith
crea
m c
hees
e.
Top
it w
ith
an a
pple
sl
ice.
It
’s op
tion
al t
o sp
rink
le
with
coc
onut
.
25 la
rge
rect
angl
es
¾c+½
Tbs
p 25
slic
es
Spri
nkle
10 la
rge
rect
angl
es
¼c+1
Tbs
p 10
slic
es
Spri
nkle
Nut
riti
on T
ip:
Let
the
child
ren
top
thei
r ow
n gr
aham
cra
cker
squ
ares
wit
h th
e ap
ple
slic
es a
nd c
ocon
ut.
Phys
ical
Act
ivit
y: A
s a
grou
p, t
ry t
o pi
ck a
pple
s fo
r yo
ur r
ecip
e. V
isit
a lo
cal a
pple
orc
hard
. Re
cipe
Sou
rce:
Lau
ra E
ngla
nd, K
oote
nai V
alle
y H
ead
Star
t
Port
ion
size
for
3-5
yea
r old:
2 s
quar
es
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Wee
k 4
Mon
day
Snac
k
Min
ute
Men
u #
271
App
le S
mile
s
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Wee
k 3
Thur
sday
Sn
ack
Min
ute
Men
u #
282
A
pple
s, f
resh
,
with
ski
n Pe
anut
But
ter,
sm
ooth
,
with
sal
t M
arsh
mal
lows
Cut
appl
e in
to 4
equ
al
piec
es.
Spre
ad ½
Tbs
p pe
anut
bu
tter
in t
he m
iddl
e of
2
wedg
es.
Put
4 m
inia
ture
m
arsh
mal
lows
for
tee
th
betw
een
wedg
es.
Top
mar
shm
allo
ws a
nd
pean
ut b
utte
r wi
th a
noth
er
appl
e we
dge
to r
esem
ble
a sm
ile.
12 ½
eac
h ¾c
up+½
Tbs
p 6
¼ oz
Nut
riti
on T
ip:
App
les
(wit
h th
e sk
in o
n) a
re a
gre
at s
ourc
e of
fib
er.
The
skin
con
tain
s ph
ytoc
hem
ical
s (t
he r
ed c
olor
in t
he a
pple
sk
in) w
hich
hel
p pr
even
t di
seas
es.
Phys
ical
Act
ivit
y: P
ract
ice
jum
ping
tod
ay.
Jum
p on
bot
h fe
et.
Jum
p on
left
foo
t. J
ump
on r
ight
foo
t.
Reci
pe S
ourc
e: L
aura
Eng
land
, Koo
tena
i Val
ley
Hea
d St
art
Prog
ram
, MT
Port
ion
size
for
3-5
yea
r old:
2 s
mile
s (to
equa
l 4
apple
slices
, 1
Tbsp
pea
nut
butt
er)
Each
ser
ving
pro
vide
s: ¼
cup
fru
it,
½ oz
mea
t alte
rnat
e
5 ea
ch
¼cup
+1 T
bsp
2 ½
oz
Ba
by C
arro
ts &
Raisins
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Baby
car
rots
, raw
* W
ater
Ra
isin
s, s
eedl
ess,
pac
ked
Slic
ed a
lmon
ds, d
ry r
oast
ed
(o
ptio
nal)
Butt
er, w
/sal
t H
oney
(or
suga
r)
Cinn
amon
, gro
und
Salt
*R
ecip
e ti
p: C
ut c
arro
ts in
hal
f le
ngth
wise
to
decr
ease
cho
king
ris
k.
Wee
k 4
Wed
nesd
ay
Lunc
h
Plac
e th
e ca
rrot
s an
d wa
ter
in
a m
icro
wave
able
dis
h. C
over
, an
d m
icro
wave
on
high
unt
il th
e ca
rrot
s ar
e te
nder
, abo
ut
10 m
inut
es.
Stir
abo
ut h
alf
way
thro
ugh.
D
rain
the
wat
er.
Stir
in t
he r
est
of t
he
ingr
edie
nts,
cov
er, a
nd
mic
rowa
ve o
n hi
gh f
or 1
to
2 m
inut
es m
ore.
6 cu
ps
¼ cu
p ½
cup
½ cu
p ¼
cup
1/3c
+2 t
sp
½ ts
p To
tas
te
Port
ion
size
for
3-5
yea
r old:
¼ c
up
Each
ser
ving
pro
vide
s: ¼
cup
veg
etab
le
Nut
riti
on T
ip: C
arro
ts a
re a
n ex
celle
nt s
ourc
e of
Vit
amin
A; w
hich
is im
port
ant
for
heal
thy
eyes
ight
. A
lmon
ds, r
aisi
ns, a
nd c
arro
ts
are
all g
reat
sna
ck f
oods
. Hav
e ch
ildre
n cu
t pi
ctur
es o
f sn
ack
food
s fr
om m
agaz
ines
or
draw
dif
fere
nt t
ypes
of
snac
k fo
ods.
Tal
k ab
out
what
are
“som
etim
es” f
oods
and
wha
t ar
e “e
very
day”
foo
ds.
Phys
ical
Act
ivit
y: G
et o
ut a
bro
omst
ick,
pla
y yo
ur f
avor
ite
mus
ic, a
nd d
ance
the
lim
bo.
Reci
pe S
ourc
e: h
ttp:
//ww
w.ch
ildre
nsre
cipe
.com
3 cu
p 2
Tbsp
¼
cup
¼ cu
p 2
Tbsp
3
Tbsp
¼
tsp
To t
aste
Min
ute
Men
u #
173
Bake
d App
les
W
eek
2 M
onda
y Sn
ack
Min
ute
Men
u #
261
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Core
d A
pple
s Pa
ts o
f bu
tter
M
aple
syr
up
Rais
ins
Step
1
Plac
e co
red
appl
es in
a b
akin
g di
sh
and
put
a pa
t of
but
ter
and
rais
ins
into
the
cen
ter
of e
ach
one.
D
rizz
le o
n m
aple
syr
up.
Step
2
Pour
an
inch
of
wate
r in
to t
he
dish
. Bak
e at
375
deg
rees
unt
il te
nder
(abo
ut 3
0 m
inut
es).
Bast
e an
d se
rve
warm
.
12 ½
med
ium
¼
cup+
½ t
sp
¾ cu
p+ ½
Tbsp
3
� cu
p
Port
ion
size
for
3-5
yea
r old:
½ a
pple
Each
ser
ving
pro
vide
s:
½ ap
ple
and
¼ cu
p ra
isins
= ½
cup
fruit
Nut
riti
on T
ip:
The
appl
e sk
in h
as a
lmos
t ha
lf o
f th
e to
tal V
itam
in C
con
tent
, whi
ch h
elps
war
d of
f di
seas
e. T
he s
kin
also
has
fib
er!
Phys
ical
Act
ivit
y: B
uild
an
Obs
tacl
e Co
urse
. Pl
an 5
-6 s
tati
ons
of v
ario
us p
hysi
cal a
ctiv
itie
s an
d ti
me
each
chi
ld.
Reci
pe S
ourc
e: F
amily
Fun
Mag
azin
e
5 m
ediu
m
1 Tb
sp+2
tsp
¼ cu
p +
1Tbs
p 1
¼ cu
p
Bake
d Be
ans
Wee
k 1-
-Fri
day
Wee
k 3-
-Wed
nesd
ay
Lunc
h M
inut
e M
enu
#16
8
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Bean
s, b
aked
, can
ned,
Plai
n/ve
geta
rian
O
nion
s, f
resh
, cho
pppe
d M
olas
ses
Mus
tard
, dry
Su
gar,
bro
wn
Wat
er
Tom
ato
past
e, c
anne
d H
am, s
liced
(opt
iona
l)
Pour
can
ned
bean
s in
to a
larg
e pa
n.
Com
bine
oni
ons,
mol
asse
s, d
ry
mus
tard
, bro
wn s
ugar
, wat
er,
tom
ato
past
e, a
nd h
am. B
lend
wel
l. Po
ur m
ixtu
re o
ver
bean
s in
eac
h pa
n. S
tir
to c
ombi
ne.
Cove
r pa
ns.
Bake
: Con
vent
iona
l ove
n: 3
50
degr
ees
for
2 ¼
hrs.
Co
nvec
tion
ove
n: 3
25 d
egre
es f
or
1 ¼
h.rs
Re
mov
e co
ver
duri
ng la
st h
alf
hour
of
bak
ing
to b
rown
bea
ns.
Port
ion
with
4-o
z la
dle
(1/2
cup
)
3 lb
+ 4
oz
1 cu
p ¼
cup
½ Tb
sp
3 ¼
Tbsp
½
cup
¼ cu
p 1
½ cu
p
Port
ion
size
for
3-5
yea
r old:
1/3
cup
Ea
ch s
erving
pro
vide
s: ¼
cup
veg
etab
le 1
lb +
5 o
z 6
½ Tb
sp
1 ½
Tbsp
½
tsp
1 Tb
sp+1
tsp
2
½ Tb
sp
1 ½
Tbsp
2/
3 cu
p
Nut
riti
on T
ip: U
se lo
w fa
t or
fat
fre
e ca
nned
bak
ed b
eans
. Ve
geta
rian
bak
ed b
eans
are
als
o ta
sty.
Ph
ysic
al A
ctiv
ity:
Hav
e a
bean
bag
tos
s. T
eam
chi
ldre
n up
in p
airs
and
let
them
pla
y ca
tch
with
the
bea
n ba
gs.
Reci
pe S
ourc
e: U
SDA
I-6
B
aked
Fre
nch
Toas
t St
rips
W
eek
4 W
edne
sday
Br
eakf
ast
Min
ute
Men
u #
73
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Texa
s To
ast/
Fren
ch b
read
, ½
” thi
ck
Eggs
, who
le, f
resh
, lar
ge
Suga
r, g
ranu
late
d Sa
lt, t
able
Va
nilla
ext
ract
Ci
nnam
on, g
roun
d M
ilk, 1
% lo
w-fa
t
Preh
eat
oven
to
425
degr
ees
F.
Cut
each
slic
e of
bre
ad in
to 4
eve
n st
rips
. Pla
ce s
trip
s of
bre
ad o
n lig
htly
gre
ased
9” x
13”
x 2
” bak
ing
pan.
In
a la
rge
bowl
, whi
sk t
oget
her
eggs
, m
ilk, s
ugar
, sal
t, a
nd v
anill
a un
til w
ell
blen
ded.
Pou
r eg
g m
ixtu
re o
ver
brea
d sl
ices
and
cov
er w
ith
plas
tic
wrap
. Ch
ill f
or 4
to
24 h
ours
. Rem
ove
wrap
. Sp
rink
le c
inna
mon
on
top
of b
read
st
rips
. Bak
e fo
r 30
-40
min
utes
unt
il eg
gs a
re s
et a
nd t
oast
is li
ghtl
y br
owne
d. S
erve
wit
h fr
uit
sauc
e, lo
w-fa
t yo
gurt
, fre
sh f
ruit
, or
map
le
syru
p.
12 s
lices
8
eggs
1/
3c+2
tsp
¼
tsp
½ Tb
sp
1 ts
p 2
cups
Port
ion
size
for
3-5
yea
r old:
2 s
trips
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
6 sl
ices
4
eggs
3
Tbsp
�
tsp
¾ ts
p ½
tsp
1 cu
p
Nut
riti
on T
ip: L
ook
for
Fren
ch b
read
mad
e wi
th e
nric
hed
flou
r (c
heck
the
ingr
edie
nt la
bel).
Enr
iche
d fl
our
is f
lour
(no
bran
or
germ
) tha
t ha
s be
en e
nric
hed
with
thi
amin
, rib
ofla
vin
and
niac
in a
nd m
ay in
clud
e Vi
tam
in D
, iro
n an
d ca
lciu
m t
hat
are
lost
dur
ing
flou
r pr
oces
sing
. Ph
ysic
al A
ctiv
ity:
Hav
e a
hula
hoo
p co
ntes
t!
Reci
pe S
ourc
e: A
Too
lkit
for
Hea
lthy
Sch
ool M
eals
, USD
A
Bake
d Sp
aghe
tti
Wee
k 3
Mon
day
Lunc
h
Min
ute
Men
u #
166
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Spag
hett
i, dr
y, e
nric
hed
Eggs
, who
le, f
resh
M
ilk 1
% lo
w-fa
t Sa
lt
Beef
gro
und,
O
nion
s, f
resh
Sp
aghe
tti s
auce
, can
ned
Chee
se, m
ozza
rella
, par
t sk
im
1.Co
ok s
pagh
etti
; dra
in
2.In
a la
rge
bowl
, bea
t th
e eg
g, m
ilk, a
nd s
alt;
add
sp
aghe
tti a
nd t
oss
to c
oat.
3.
Tran
sfer
to
a gr
ease
d ba
king
dis
h.
4.Br
own
mea
t an
d ch
oppe
d on
ion;
dra
in. A
dd s
pagh
etti
sa
uce
and
mix
wel
l. Sp
oon
over
noo
dles
. 5.
Bake
, unc
over
ed, a
t 35
0 de
gree
s fo
r 20
min
. 6.
Spri
nkle
wit
h sh
redd
ed
chee
se a
nd b
ake
10 m
inut
es
mor
e. L
et s
tand
10
min
. be
fore
cut
ting
.
1 lb
+ 4
oz
2
½ lg
. egg
s 1
¼ cu
ps
1 ¼
tsp
2 lb
s+8
oz
raw
wt.
2
½ sm
all
4 lb
+ 1
oz
5 oz
Port
ion
size
for
3-5
yea
r old:
1/1
0 of
rec
ipe
Each
ser
ving
pro
vide
s: 1
½ o
z mea
t/mea
t alte
rnat
e, ¼
cup
veg
etab
le,
½ slice
brea
d alte
rnat
e (1
/4 c
up p
asta
)
8 oz
1
larg
e eg
g ½
cup
½ ts
p 1
lb
raw
wt.
1
smal
l 1
lb+1
0 oz
2
oz
Nut
riti
on T
ip: T
ry u
sing
who
le w
heat
pas
ta in
thi
s re
cipe
as
a wa
y to
incr
ease
fib
er.
Phys
ical
Act
ivit
y: L
ead
the
kids
in a
noo
dle
danc
e, p
rete
ndin
g th
at y
our
arm
s an
d le
gs a
re m
ade
of w
iggl
y no
odle
s.
Reci
pe S
ourc
e: K
athy
Pem
bert
on, S
idne
y, M
T
Bana
na B
read
I
ngre
dien
ts 1
loa
f 2
loav
es D
irec
tion
s
Wee
k 2
Tues
day
Brea
kfas
t
Min
ute
Men
u #
62
Fl
our,
all
purp
ose,
enr
iche
d (T
ry m
akin
g th
is r
ecip
e wi
th ¼
who
le w
heat
f
lour
. M
ay n
eed
to a
dd a
litt
le e
xtra
milk
.) Su
gar
Baki
ng p
owde
r Sa
lt
Cano
la O
il Sk
im m
ilk
Eggs
Ba
nana
, rip
e, m
ashe
d*
*Con
nie’
s ti
me-
savi
ng t
ip:
As
bana
nas
beco
me
ov
er-r
ipe,
jus
t po
p th
em in
the
fre
ezer
(wit
h th
e pe
el o
n).
Take
out
as
need
ed f
or t
his
reci
pe.
Th
e ba
nana
s fa
ll ri
ght
out
of t
he p
eel u
pon
th
awin
g an
d ar
e re
ady
to s
tir
into
rec
ipe.
Hea
t ov
en t
o 35
0-de
gree
s.
Spra
y tw
o 9x
5x3
inch
loaf
pa
ns.
Mea
sure
all
ingr
edie
nts
into
la
rge
bowl
and
bea
t on
med
ium
sp
eed
½ m
inut
e.
Pour
into
pan
s an
d ba
ke f
or
55-6
5 m
inut
es.
5 cu
ps
2 cu
ps
7 ts
p 1
tsp
6 Tb
sp
1 ½
cup
2 eg
gs
2 cu
ps
2 ½
cups
1
cup
3 ½
tsp
½ ts
p 3
Tbsp
¾
cup
1 eg
g 1
cup
Th
is is
a v
ery
dens
e br
ead.
1
loaf
pr
ovid
es 4
2
½ sl
ice
serv
ings
of
brea
d al
tern
ate.
Port
ion
size
for
3-5
yea
r old:
½ s
lice
(cut
loa
f into
10
slices
, th
en c
ut s
lices
in
½ to
yield 2
0 se
rvings
per
loa
f pa
n)
Each
ser
ving
pro
vide
s: 1
slic
e br
ead/
brea
d alte
rnat
e =
2 br
ead
serv
ings
Nut
riti
on T
ip: W
hole
whe
at f
lour
can
be
used
in t
his
reci
pe t
oo.
Whe
n us
ing
whol
e wh
eat
flou
r, y
ou m
ay n
eed
to a
dd a
litt
le e
xtra
liqu
id t
o th
e re
cipe
. In
thi
s re
cipe
, add
a li
ttle
ext
ra m
ilk.
Phy
sica
l Act
ivit
y: C
rabw
alk
rela
y –
team
s di
vide
d up
equ
ally
and
rac
e fr
om p
oint
A t
o po
int
B wa
lkin
g lik
e a
crab
. Fas
test
tea
m w
ins.
Re
cipe
Sou
rce:
Con
nie
Nel
son,
MT
Child
care
Pro
vide
r
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Fat
free
yog
urt
(any
fla
vor)
W
oode
n st
icks
La
rge
bana
nas,
pee
led
and
cut
in
ha
lf
Cris
p ri
ce c
erea
l, cr
ushe
d gr
aham
crac
kers
, Gra
pe N
uts
cere
al, o
r
lo
w fa
t gr
anol
a
1. P
lace
yog
urt
and
cere
al in
se
para
te s
hallo
w di
shes
. 2.
Ins
ert
a wo
oden
sti
ck in
to e
ach
bana
na p
iece
3.
Rol
l ban
ana
piec
es in
yog
urt
then
in c
erea
l, th
orou
ghly
cov
erin
g ea
ch p
iece
. Pla
ce b
anan
as o
n a
baki
ng s
heet
line
s wi
th w
ax p
aper
. Pl
ace
in f
reez
er.
4. W
hen
froz
en, w
rap
each
in
free
zer
wrap
and
labe
l. St
ore
in
free
zer.
Le
t st
and
at r
oom
tem
pera
ture
fo
r 10
min
utes
bef
ore
serv
ing.
10 o
zs
12 ½
larg
e 1
¾ cu
p +
2
Tbsp
4 oz
s 5
larg
e ¾
cup
Nut
riti
on T
ip:
Bana
nas
have
Vit
amin
C t
o de
velo
p a
stro
ng im
mun
e sy
stem
. Ph
ysic
al A
ctiv
ity:
Pla
y “S
imon
Say
s” a
nd in
clud
e at
leas
t 3
phys
ical
act
ivit
ies
(run
, jum
p, e
tc)
Reci
pe S
ourc
e: P
enns
ylva
nia’s
Hea
lthf
ul M
enus
and
Rec
ipes
Port
ion
size
for
3-5
yea
r old:
1 p
op (1/
2 a
bana
na)
Each
ser
ving
pro
vide
s: ½
cup
fru
it/v
eget
able
Wee
k 1
Wed
nesd
ay
Brea
kfas
t Ba
nana
Cru
nch
Pop
Min
ute
Men
u #
58
Wee
k 2
Frid
ay
Lunc
h BB
Q C
ups
Min
ute
Men
u #
165
I
ngre
dien
ts 1
0 Se
rvings
20
Ser
ving
s Direc
tion
s
Grou
nd b
eef
BBQ
sau
ce
Fres
h on
ions
(cho
pped
) Br
own
suga
r Bi
scui
t do
ugh
(10
bisc
uits
per
tub
e)
Chee
se (A
mer
ican
/Che
ddar
) (
shre
dded
)
Hea
t ov
en t
o 35
0 Gr
ease
10
muf
fin
cups
. Br
own
grou
nd b
eef
and
drai
n.
Stir
in B
BQ s
auce
, oni
ons,
and
br
own
suga
r.
Cook
1 m
inut
e to
ble
nd f
lavo
rs
stir
ring
con
stan
tly.
Se
para
te d
ough
into
10
bisc
uits
an
d pl
ace
each
one
in a
muf
fin
cup.
Fi
rmly
pre
ss in
to b
otto
m a
nd u
p si
des.
Sp
oon
abou
t ¼
cup
mea
t m
ixtu
re
into
eac
h bi
scui
t lin
ed c
up.
Sp
rink
le w
ith
chee
se.
Ba
ke f
or 1
2 m
inut
es o
r un
til
edge
s ar
e go
lden
bro
wn.
2 lb
(raw
wei
ght)
1 cu
p 2
Tbsp
4
Tbsp
2
tube
s
2 cu
ps
Nut
riti
on T
ip:
Show
the
chi
ldre
n wh
at a
muf
fin
pan
look
s lik
e. S
ing
a so
ng “D
o yo
u kn
ow t
he m
uffi
n m
an?”
Ph
ysic
al A
ctiv
ity:
Pla
y a
gam
e of
muf
fin
tag-
The
muf
fin
man
is “i
t”.
The
kids
can
pre
tend
to
be t
he r
unaw
ay m
uffi
ns.
The
muf
fin
man
tag
s as
man
y m
uffi
ns
as h
e ca
n. T
agge
d m
uffi
ns s
tand
in 2
row
s of
6, l
ike
a m
uffi
n ti
n. L
et e
ach
child
hav
e a
turn
bei
ng t
he m
uffi
n m
an.
R
ecip
e So
urce
: Yo
ung
Pare
nts
Educ
atio
n Ce
nter
, Gre
at F
alls
, MT
Port
ion
size
for
3-5
yea
r old:
1 B
BQ c
up
Each
ser
ving
pro
vide
s: 1
½ o
z mea
t/mea
t alte
rnat
e, ½
slic
e br
ead
alte
rnat
e
1 lb
(raw
wei
ght)
½
cup
1 Tb
sp
2 Tb
sp
1 tu
be
1 cu
p
Wee
k 2
Thur
sday
Lu
nch
Bean
and
Che
ese
Burr
ito
Min
ute
Men
u #
164
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Who
le W
heat
Tor
tilla
(6” d
iam
eter
) Re
frie
d Be
ans
(16
oz. c
an)
Fres
h To
mat
oes
(cho
pped
) Fr
esh
Lett
uce
(cho
pped
) A
mer
ican
/Che
ddar
Che
ese
(s
hred
ded)
Plac
e to
rtill
as in
cas
t ir
on s
kille
t an
d wa
rm o
ver
low
heat
or
wrap
in
alum
inum
foi
l and
war
m a
t 32
5 de
gree
s fo
r 10
min
utes
. Sp
read
4 T
bsp
refr
ied
bean
s on
to
rtill
as.
Add
2 T
bsp
each
of
tom
atoe
s an
d sh
redd
ed le
ttuc
e on
eac
h to
rtill
a.
Top
with
2 T
bsp
shre
dded
che
ese.
O
ptio
nal:
Add
1 t
sp p
inea
pple
, ch
ilies
, and
/or
onio
n ac
cord
ing
to
child
’s ta
ste
pref
eren
ce.
Roll
burr
ito
up, c
ut in
hal
f an
d se
rve.
16
5 ca
ns
8 to
mat
oes
6
cups
4
cups
(1 lb
)
Port
ion
size
for
3-5
yea
r old:
½ a
bur
rito
eac
h Ea
ch s
erving
pro
vide
s:
1 ½
oz m
eat/
alte
rnat
e, ½
slic
e br
ead
alte
rnat
e, ¼
cup
veg
etab
le
8 2 ½
cans
4
tom
atoe
s 3
cups
2
cups
(1/2
lb)
Nut
riti
on T
ip: B
uy lo
w fa
t or
fat
fre
e re
frie
d be
ans
to m
ake
this
mea
l eve
n he
alth
ier!
Ph
ysic
al A
ctiv
ity:
Mak
e pa
per
mas
ks a
nd h
ave
a m
arch
ing
para
de.
Reci
pe S
ourc
e: “W
hat’s
Coo
kin
II”,
Neb
rask
a D
ept.
of
Ed.
Blac
k Be
an D
ip
Wee
k 1
Min
ute
Men
u #
258
Wed
nesd
ay
S
nack
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Cann
ed b
lack
bea
ns
Chee
se, s
hred
ded
Garl
ic p
owde
r Ch
ili p
owde
r Bl
ack
pepp
er
Vine
gar
Dra
in a
nd m
ash
cook
ed
bean
s.
16 o
z ca
n 32
oz
can
2 oz
4
oz
Stir
in o
ther
ingr
edie
nts.
½
tsp
Serv
e wi
th t
orti
lla, t
orti
lla
chip
s, c
rack
ers,
or
fres
h ve
ggie
s.
¼ ts
p
½
tsp
¼ ts
p
½ ts
p
¼
tsp
2 ts
p
1 ts
p
Port
ion
size
for
3-5
yea
r old:
1/8
cup
Ea
ch s
erving
pro
vide
s: ½
oz
mea
t alte
rnat
e N
utri
tion
Tip
: Bl
ack
bean
s co
ntai
n ir
on t
o he
lp c
hild
ren
feel
goo
d an
d pl
ay h
ard!
All
cann
ed le
gum
es p
rovi
de ir
on.
Phys
ical
Act
ivit
y: C
hild
ren
are
natu
rally
act
ive,
esp
ecia
lly o
utdo
ors.
Let
the
m o
utsi
de a
nd w
atch
the
m r
un!
Take
tim
e to
bun
dle
them
up
in t
he w
inte
r an
d le
t th
em o
utsi
de t
o pl
ay a
s we
ll.
Reci
pe S
ourc
e: M
T CA
CFP
Broc
coli
Salad
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Min
ute
Men
u #
174
Wee
k 4
Thur
sday
Lu
nch
Fr
esh
broc
coli,
raw
Ra
isin
s, s
eedl
ess
Red
onio
n, d
iced
D
ress
ing:
Lo
w-fa
t m
ayon
nais
e Su
gar,
gra
nula
ted
Vine
gar,
cid
er
Milk
, Ski
m o
r 1%
Low
-fat
Was
h br
occo
li. C
ut h
eads
in
to f
lore
ts. D
ice
stem
s.
5 cu
ps
10 c
ups
1 cu
p
2 cu
ps
Add
rai
sins
and
red
oni
ons.
1/
8 cu
p ¼
cup
Com
bine
low-
fat
may
onna
ise,
su
gar,
vin
egar
, and
milk
. Mix
we
ll. A
dd t
o br
occo
li,
rais
ins,
and
red
oni
ons.
½ cu
p 1
cup
¼ cu
p ½
cup
Chill
bef
ore
serv
ing.
(For
be
st r
esul
ts, c
hill
for
at
leas
t 2
hour
s be
fore
se
rvin
g.)
½ Tb
sp
1 Tb
sp
½ Tb
sp
1 Tb
sp
Port
ion
size
for
3-5
yea
r old:
½ c
up
Each
ser
ving
pro
vide
s: 3
/8 c
up f
ruit/v
eget
able
Nut
riti
on T
ip: E
at 5
ser
ving
s of
fru
it a
nd v
eggi
es p
er d
ay f
or b
ette
r he
alth
. Th
e br
occo
li pr
ovid
es V
itam
in A
in t
his
reci
pe.
Phys
ical
Act
ivit
y: T
ake
a tr
ip t
o yo
ur lo
cal F
arm
er’s
Mar
ket
to p
urch
ase
som
e fr
esh
broc
coli.
Wal
k to
dif
fere
nt b
ooth
s an
d ta
lk
abou
t th
e di
ffer
ent
kind
s of
pro
duce
. Re
cipe
Sou
rce:
Hea
lthy
Sch
ool M
eals
Bro
wn R
ice
Pilaf
M
inut
e M
enu
#15
8 W
eek
1 W
edne
sday
Lunc
h I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Brow
n ri
ce, l
ong
grai
n, r
egul
ar
Enri
ched
whi
te r
ice,
long
gra
in,
re
gula
r
Ch
icke
n st
ock
( non
-MSG
pre
ferr
ed)
Grou
nd b
lack
or
whit
e pe
pper
Fr
esh
onio
ns, d
iced
¼”
4 �
ozs
11 ½
ozs
1.
Pla
ce b
rown
ric
e an
d wh
ite
rice
in
pan
s.
2. H
eat
the
chic
ken
stoc
k,
pepp
er, a
nd o
nion
s in
a p
ot. B
ring
to
a b
oil.
11 ½
ozs
4
� oz
s
3.
Add
hot
chi
cken
sto
ck m
ixtu
re
to e
ach
pan.
Cov
er w
ith
foil
or
met
al li
d.
1½cu
ps+1
½Tbs
p 1
qt+
2 ½
cup
� ts
p ¼
tsp
4. B
ake:
Conv
enti
onal
ove
n: 3
50�
F fo
r 50
min
.
� oz
s 2
ozs
� Co
nvec
tion
ove
n: 3
50F
for
40 m
in.
St
eam
er: 4
0 m
inut
es
Port
ion
size
for
3-5
yea
r old:
¼ c
up
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Nut
riti
on T
ip: W
hole
Gra
ins
are
an e
xcel
lent
sou
rce
of im
port
ant
nutr
ient
s lik
e fi
ber,
Vit
amin
B, I
ron,
and
Zin
c.
Phys
ical
Act
ivit
y: D
uck,
Duc
k, W
heat
– A
gam
e ju
st li
ke “D
uck,
Duc
k, G
oose
”, bu
t on
ly u
sing
the
wor
k W
heat
inst
ead
of G
oose
. Thi
s wi
ll gi
ve t
hem
exe
rcis
e wh
ile r
unni
ng a
roun
d, a
nd a
lso
rem
ind
them
of
an e
ssen
tial
foo
d in
gred
ient
. Re
cipe
Sou
rce:
USD
A B
-22
Min
ute
Men
u #
180
B
usy
Day
Ham
burg
er S
tew
Wee
k 5
Frid
ay
Lu
nch
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Lean
gro
und
beef
bur
ger
–
c
rum
bled
up
and
seas
oned
libe
rally
wit
h:se
ason
sal
t,
p
eppe
r, a
nd v
ery
littl
e re
gula
r
sal
t.
Smal
l oni
on, c
hopp
ed
Cele
ry, d
iced
Ca
rrot
s, c
hopp
ed
Pota
toes
, qua
rter
ed
Tom
ato
soup
, can
ned
Crea
m o
f M
ushr
oom
sou
p,
ca
nned
, con
dens
ed
Wat
er
Mix
tog
ethe
r to
mat
o so
up a
nd
crea
m o
f m
ushr
oom
sou
p an
d
wate
r.
1 lb
+ 8
oz
3 lb
raw
weig
ht
ra
w we
ight
Mix
all
ingr
edie
nts
toge
ther
an
d pl
ace
in c
asse
role
dis
h wi
th g
ood
lid.
1 sm
all
2 sm
all
1 cu
p
2 cu
ps
1
QT+
2 cu
ps
3 cu
ps
Bake
at
350
degr
ees
for
2
QT
1
QT
2-
2 ½
hour
s.
1- 1
0.75
oz
can
2-
10.7
5 oz
can
s
1- 1
0.75
oz
can
2-
10.7
5 oz
can
s
1
soup
can
½ so
up c
an
Po
rtion
size
for
3-5
yea
r old:
1 c
up
Each
ser
ving
pro
vide
s: 1
½ o
z mea
t an
d ½
cup
vege
tabl
e N
utri
tion
Tip
: Vit
amin
C in
the
pot
atoe
s an
d to
mat
o so
up a
ids
in k
eepi
ng y
our
gum
s he
alth
y fo
r a
winn
ing
smile
! Th
is s
oup
also
has
a
good
am
ount
of
fibe
r in
it w
ith
all o
f th
e ve
ggie
s.
Phys
ical
Act
ivit
y: T
alk
abou
t an
imal
s th
at s
tand
on
one
foot
and
pra
ctic
e do
ing
it.
Whi
ch a
nim
als
hop?
Pra
ctic
e ho
ppin
g.
Reci
pe S
ourc
e: K
athy
Pem
bert
on, S
idne
y, M
T
Min
ute
Men
u #
177
Ch
icke
n En
chila
da C
asse
role
In
gred
ient
s 12
Ser
ving
s 2
4 Se
rvings
D
irec
tion
s
Crea
m o
f m
ushr
oom
sou
p,
Ca
nned
, Con
dens
ed, u
ndilu
ted
Crea
m o
f ch
icke
n so
up,
Ca
nned
, Con
dens
ed, u
ndilu
ted
M
ilk, 1
% L
ow-f
at
Garl
ic p
owde
r O
nion
pow
der
Pepp
er
Gree
n ch
ilies
, can
ned,
dic
ed
Chic
ken,
dic
ed, c
ooke
d Lo
w-fa
t to
rtill
a ch
ips,
pla
in
Shre
dded
che
ddar
che
ese,
low-
fat
1. Pr
ehea
t ov
en t
o 35
0 de
gree
s 2.
In
a la
rge
bowl
, com
bine
bot
h so
ups
and
milk
. Mix
. 3.
Add
gar
lic p
owde
r, o
nion
pow
der,
pe
pper
and
chi
lies.
Mix
wel
l. 4.
Fol
d in
dic
ed c
hick
en. S
et a
side
. 5.
Spr
ay 9
” x 1
3” b
akin
g pa
n wi
th
non-
stic
k ve
geta
ble
spra
y.
6. L
ight
ly c
rush
tor
tilla
chi
ps in
bo
ttom
of
pan.
7.
Spr
ead
½ of
the
chi
cken
mix
ture
ov
er t
he c
hips
. 8.
Lay
er ½
of
the
chee
se o
ver
the
chic
ken
mix
ture
. 9.
Rep
eat
a se
cond
laye
r of
chi
ps,
chic
ken
mix
ture
and
che
ese.
10
. Bak
e fo
r 30
min
utes
. 11
. Let
sta
nd f
or 5
min
utes
bef
ore
serv
ing.
2- 1
0 oz
can
s 2-
10
oz c
ans
½ ts
p 2
tsp
½ ts
p
8 oz
1
qt+2
cup
1
lb
4 cu
ps
1- 1
0 oz
can
1-
10
oz c
an
¼ ts
p 1
tsp
¼ ts
p
4 oz
3
cup
8 oz
2
cup
Nut
riti
on T
ip: U
sing
low-
fat
chip
s, c
hees
e, a
nd s
oup
will
help
lim
it t
he a
mou
nt o
f sa
tura
ted
fat.
Ph
ysic
al A
ctiv
ity:
Go
to y
our
loca
l YM
CA o
r re
crea
tion
cen
ter
for
swim
min
g an
d ot
her
fun
acti
viti
es t
hey
offe
r.
Reci
pe S
ourc
e: W
hat‛s
Coo
kin‛
II, N
ebra
ska
Dep
t. o
f Ed
ucat
ion
Nut
riti
on S
ervi
ces
Port
ion
size
for
3-5
yea
r old:
2/3
cup
Ea
ch s
erving
pro
vide
s: 1
½ oz
mea
t/mea
t alte
rnat
e, ½
ser
ving
bre
ad
Wee
k 5
Tues
day
Lunc
h
Chicke
n Pita
San
dwich
I
ngre
dien
ts 8
Ser
ving
s 1
6 Se
rvings
D
irec
tion
s
Chic
ken
brea
st (n
o sk
in),
ro
aste
d, c
hopp
ed/d
iced
M
ozza
rella
che
ese,
low-
fat,
shre
dded
O
nion
pow
der
Fat-
free
ran
ch d
ress
ing
Salt
, tab
le
Garl
ic p
owde
r Pi
ta b
read
rou
nds,
mad
e w/
w
hole
whe
at o
r en
rich
ed
flo
ur (c
an a
lso
use
a wh
ole
whea
t to
rtill
a)
1. In
a m
ixin
g bo
wl, c
ombi
ne
chic
ken,
moz
zare
lla c
hees
e, o
nion
po
wder
, ran
ch d
ress
ing,
sal
t an
d ga
rlic
pow
der.
Mix
wel
l. 2.
Cut
eac
h pi
ta b
read
rou
nd in
ha
lf.
3. P
ut 1
/8 o
f th
e m
ixtu
re in
to
each
pit
a ha
lf.
*Var
iati
on: f
inel
y ch
oppe
d co
oked
tu
rkey
, ham
or
beef
may
be
subs
titu
ted
for
chic
ken.
24 o
z.
(or
5 cu
p)
1 cu
p 2
tsp
1 cu
p
1 ts
p ¼
tsp
8 (6
inch
)
12 o
z.
(or
2 ½
cup)
½
cup
1 ts
p
½ cu
p
½ ts
p 1/
8 ts
p
4 (6
inch
)
Nut
riti
on T
ip: U
se a
who
le w
heat
pit
a br
ead
or w
hole
whe
at t
orti
lla s
hell
for
adde
d fi
ber
and
bett
er n
utri
tion
. Ph
ysic
al A
ctiv
ity:
Ask
chi
ldre
n to
imit
ate
the
acti
on o
f th
eir
favo
rite
ani
mal
s or
oth
ers
(tre
e sw
ayin
g in
win
d, c
at a
rchi
ng it
s ba
ck,
kang
aroo
jum
ping
, tra
in c
hugg
ing
alon
g, o
r sp
ider
clim
bing
) Re
cipe
Sou
rce:
Wha
t’s C
ooki
n’ II
, Neb
rask
a D
ept.
of
Educ
atio
n N
utri
tion
Ser
vice
s
Port
ion
size
for
3-5
yea
r old:
½ p
ita
sand
wich
Ea
ch s
erving
pro
vide
s: 1
½ oz
mea
t/mea
t alte
rnat
ive,
½ s
lice
brea
d/br
ead
alte
rnat
e
Wee
k 5
Thur
sday
Lu
nch
Min
ute
Men
u #
183
Ch
ili C
orn
Chip B
ake
I
ngre
dien
ts 8
Ser
ving
s 1
6 Se
rvings
D
irec
tion
s
Grou
nd B
eef
(lean
) Ch
oppe
d on
ion,
fre
sh
Cann
ed p
into
bea
ns
Cann
ed t
omat
o sa
uce
Garl
ic p
owde
r Sa
lt
Chili
pow
der
Grat
ed c
hedd
ar c
hees
e Co
rn c
hips
Brow
n gr
ound
bee
f an
d on
ion,
dr
ain.
A
dd b
eans
, tom
ato
sauc
e,
garl
ic a
nd c
hili
powd
er, a
nd
salt
. Si
mm
er o
ver
med
ium
hea
t 5
min
utes
. St
ir in
che
ese
Spre
ad 1
cup
cru
shed
cor
n ch
ips
in g
reas
ed 8
” x 8
” pan
. Po
ur m
eat
mix
ture
on
top
Top
with
rem
aini
ng c
hips
. Co
ver
with
foi
l. Ba
ke a
t 35
0 de
gree
s fo
r 30
min
utes
.
2 lb
½
cup
1 qt
1
lb
1 ts
p 1
tsp
2 Tb
sp
8 oz
6
oz
(or
4 cu
ps)
1 lb
¼
cup
2 cu
ps
8 oz
½
tsp
½ ts
p 1
Tbsp
4
oz
3 oz
(o
r 2
cups
)
Bean
s ar
e a
good
sou
rce
of p
rote
in a
nd a
n ex
celle
nt s
ourc
e of
fib
er.
Phys
ical
Act
ivit
y: I
ncre
ase
child
‛s ab
ility
to
jum
p an
d la
nd s
afel
y by
gra
spin
g hi
s/he
r ha
nd w
hile
jum
ping
fro
m b
oxes
, ste
ps, e
tc.
Prac
tice
land
ing
on b
oth
feet
and
ben
ding
kne
es.
Reci
pe S
ourc
e: Y
oung
Par
ents
Edu
cati
on C
ente
r, G
reat
Fal
ls
Port
ion
size
for
3-5
yea
r old:
1/8
of
recipe
Ea
ch s
erving
pro
vide
s: 1
.5 o
z mea
t/mea
t alte
rnat
e, 1
/2 s
lice
brea
d alte
rnat
e, ¼
cup
veg
etab
le
Wee
k 4
Mon
day
Lunc
h M
inut
e M
enu
#17
1
Cool C
ream
y Ve
geta
ble
Dip
I
ngre
dien
ts 2
Cup
s 1
Qua
rt D
irec
tion
s
Low
fat
plai
n yo
gurt
Re
duce
d ca
lori
e sa
lad
dres
sing
OR
Lo
w Fa
t m
ayon
nais
e In
stan
t no
nfat
dry
milk
,
reco
nsti
tute
d Pa
rsle
y, d
ried
Gr
anul
ated
gar
lic
Oni
on p
owde
r Sa
lt
Grou
nd b
lack
or
whit
e pe
pper
Com
bine
cot
tage
ch
eese
, milk
, and
you
r se
ason
ing
in a
ble
nder
or
bea
t un
til s
moo
th in
a
bowl
. Se
rve
with
a t
ray
of
vege
tabl
es.
1 cu
p 2
½ cu
ps
½ cu
p 2
Tbsp
¾
tsp
¾ ts
p 1
½ ts
p ½
tsp
Yiel
ds 1
6
2 o
z se
rvin
gs.
½ cu
p 1
¼ cu
ps
¼ cu
p 1
Tbsp
3/
8 ts
p 3/
8 ts
p ¾
tsp
¼ ts
p Yi
elds
8
2 o
z se
rvin
gs.
Nut
riti
on t
ip:
This
low
fat
dip
is t
asty
wit
h ve
geta
bles
and
who
le w
heat
cra
cker
s. T
his
is a
hea
lthie
r al
tern
ativ
e to
sto
re-b
ough
t Ra
nch
dres
sing
as
it is
muc
h lo
wer
in f
at a
nd s
alt.
Ph
ysic
al A
ctiv
ity:
Pla
y Ri
ng a
roun
d th
e Ro
sy.
Reci
pe S
ourc
e: U
SDA
E-1
3
Port
ion
size
for
3-5
yea
r old:
2 o
z or
1/8
cup
Wee
k 5
Frid
ay
Snac
k
Min
ute
Men
u #
280
Min
ute
Men
u #
158
Cor
n Fl
ake
Bake
d Ch
icke
n Br
east
s
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Skin
less
, bon
eles
s ch
icke
n
brea
sts
Cr
ushe
d co
rn f
lake
cru
mbs
Sk
im m
ilk
Mel
ted
mar
gari
ne
Trim
all
of t
he f
at f
rom t
he
Brea
sts.
Cut
eac
h br
east
int
o 3-
4 st
rips
. So
ak in
skim
milk
. Dre
dge
in C
orn
Flak
e cr
umbs
on
both
sides
.
Plac
e on
oile
d pa
n. D
rizz
le
mar
garine
ove
r piec
es.
Bake
at
400-
degr
ees
for
one
hour
.
3 lb
+ 2
ozs
(raw
wei
ght)
3
1/3
cup
¾ cu
p+ 1
Tbsp
3T
bsp
+ 1
tsp
1 lb
+ 4
oz
(raw
wei
ght)
1
1/3
cup
1/3
cup
1Tbs
p+1t
sp
Nut
riti
on T
ip: I
ron
in t
he c
hick
en a
nd t
he c
orn
flak
es h
elps
to
prev
ent
dise
ases
by
build
ing
a he
alth
y im
mun
e sy
stem
. Ph
ysic
al A
ctiv
ity:
Pla
y “F
reez
e Ta
g”. A
chi
ld c
an o
nly
be “I
T” f
or 3
min
utes
. Pic
k a
new
pers
on t
o be
it if
it is
tak
ing
long
er t
han
this
. To
un-f
reez
e so
meo
ne t
hey
mus
t cr
awl i
n-be
twee
n th
e ot
hers
legs
. The
per
son
who
is it
mus
t ta
g ev
eryo
ne.
Reci
pe S
ourc
e: C
onni
e N
elso
n
Port
ion
size
for
3-5
yea
r old:
1.5
oz
of c
hick
en (ap
prox
imat
ely
1/2
the
size
of
a de
ck o
f ca
rds)
Each
ser
ving
pro
vide
s: 1
.5 o
z mea
t
Wee
k 1
Wed
nesd
ay
Lunc
h
Cott
age
Chee
se D
ip
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Low-
fat
cott
age
chee
se, 1
%
Milk
A
ny o
f fo
llowi
ng:
Oni
on p
owde
r
Garl
ic p
owde
r
Chili
sau
ce
Pa
ckag
e dr
y so
up m
ix
Pa
ckag
e Ra
nch
D
ress
ing
mix
Com
bine
cot
tage
ch
eese
, milk
, and
you
r se
ason
ing
in a
ble
nder
or
bea
t un
til s
moo
th in
a
bowl
. Se
rve
with
a t
ray
of
vege
tabl
es.
1 qt
½
cup
1 ts
p 2
pack
ages
2 cu
ps
¼ cu
p ½
tsp
1 pa
ckag
e
Nut
riti
on t
ip: C
otta
ge c
hees
e is
a g
reat
sou
rce
of p
rote
in f
or y
oung
chi
ldre
n. M
ake
sure
you
buy
a lo
w fa
t ve
rsio
n.
Phys
ical
Act
ivit
y: P
lay
Follo
w-th
e-Le
ader
. Inc
lude
hop
ping
, ski
ppin
g, a
nd ju
mpi
ng a
s yo
u m
ove
alon
g.
Reci
pe S
ourc
e: M
onta
na C
hild
and
Adu
lt C
are
Food
Pro
gram
Port
ion
size
for
3-5
yea
r old:
1/8
cup
(2
Tbsp
) Ea
ch s
erving
pro
vide
s: ½
oz
mea
t alte
rnat
e
Wee
k 4
Frid
ay
Snac
k
Min
ute
Men
u #
275
Croc
kpot
Che
eseb
urge
r Sa
ndwi
ches
I
ngre
dien
ts 1
4 Se
rvings
28
Ser
ving
s Direc
tion
s
Lean
gro
und
beef
Pe
pper
, bla
ck
Past
euri
zed
proc
ess
chee
se
spr
ead,
Am
eric
an
Milk
, 1%
low-
fat
Gree
n be
ll pe
pper
, cho
pped
Sm
all o
nion
, cho
pped
Ga
rlic
clo
ves,
min
ced
Sand
wich
bun
s, s
plit
N
ote:
Gar
lic-p
eppe
r bl
end
is a
m
ixtu
re o
f ga
rlic
pow
der
and
cr
acke
d bl
ack
pepp
er.
In la
rge
skill
et, b
rown
gro
und
beef
and
gar
lic p
eppe
r bl
end
unti
l tho
roug
hly
cook
ed. D
rain
. In
3 ½
to
4-qu
art
slow
coo
ker,
co
mbi
ne c
ooke
d gr
ound
bee
f an
d al
l rem
aini
ng in
gred
ient
s ex
cept
bun
s; m
ix w
ell.
Cove
r, c
ook
on L
ow f
or 6
-7
hour
s. T
o se
rve,
spo
on
mix
ture
into
san
dwic
h bu
ns.
3 lb
raw
wei
ght
½ ts
p 1
lb
¼ cu
p 2
smal
l 2
smal
l 4
clov
es
14 e
ach
1 lb
+ 8
oz
ra
w we
ight
¼ ts
p
8 oz
2 Tb
sp
1 sm
all
1 sm
all
2 cl
oves
7
each
Nut
riti
on T
ip: R
insi
ng t
he b
rown
ed b
urge
r in
hot
wat
er r
emov
es s
ome
of t
he f
at.
If y
ou p
lan
to r
inse
the
bur
ger,
sea
son
it a
fter
it
is r
inse
d.
Phys
ical
Act
ivit
y: D
esig
n a
bala
nce
trai
l of
obje
cts
cons
isti
ng o
f wo
oden
pla
ns, t
wist
ed r
ope,
and
tap
ed p
athw
ays
that
spa
rk c
hild
‛s m
ovem
ent
and
impr
ove
bala
nce
skill
s. T
ell t
hem
to
mov
e lik
e a
snai
l whi
le r
aisi
ng a
rms
out
to s
ide
for
bala
nce.
Re
cipe
Sou
rce:
htt
p://
www.
child
rens
reci
pe.c
om
Port
ion
size
for
3-5
yea
r old:
½ s
andw
ich
Each
ser
ving
pro
vide
s: ½
slic
e br
ead,
1 ½
oz
mea
t/mea
t alte
rnat
e
Wee
k 4
Wed
nesd
ay
Lunc
h
Min
ute
Men
u #
173
Cucu
mbe
r-Yo
gurt
Dip
I
ngre
dien
ts 1
4 Se
rvings
28
Ser
ving
s Direc
tion
s
Yogu
rt, p
lain
, low
-fat
Crea
m c
hees
e, lo
w-fa
t Cu
cum
ber,
raw
, pee
led,
dic
ed
Garl
ic, f
resh
, clo
ves
Dill
wee
d, f
resh
or
drie
d Le
mon
juic
e, c
anne
d/bo
ttle
d Bl
ack
pepp
er
Lem
on z
est
Opt
iona
l: Cu
cum
ber,
slic
ed t
hin
Julie
nne
min
t le
aves
Stir
yog
urt
and
crea
m
chee
se u
ntil
smoo
th. A
dd
rem
aini
ng in
gred
ient
s; s
tir
to b
lend
. Se
rve
with
raw
or
blan
ched
veg
etab
les,
suc
h as
car
rots
, cel
ery,
to
mat
oes
or z
ucch
ini.
4 cu
p 16
oz.
2
cup
4
clov
es
4 Tb
sp
4 ts
p 2
tsp
4 ts
p
2 cu
p 8
oz.
1 cu
p 2
clov
es
2 Tb
sp
2 ts
p 1
tsp
2 ts
p
Nut
riti
on T
ip: Y
ogur
t pr
ovid
es h
ealt
hy b
acte
ria
to a
id in
dig
esti
on.
Plai
n yo
gurt
has
muc
h le
ss s
ugar
tha
n fl
avor
ed y
ogur
t.
Phys
ical
Act
ivit
y: B
uild
an
obst
acle
cou
rse
in t
he y
ard
and
prac
tice
run
ning
, wal
king
, or
craw
ling
thro
ugh
it.
Reci
pe S
ourc
e: 3
-A-D
ay o
f D
airy
Port
ion
size
for
3-5
yea
r old:
2 o
z. o
r 1/
8 cu
p Ea
ch s
erving
pro
vide
s: ¼
oz.
mea
t alte
rnat
e
Wee
k 5
Tues
day
Snac
k
Min
ute
Men
u #
277
Easy
Winte
r Fr
uit
Salad
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Cann
ed s
liced
pea
ches
, lig
ht s
yrup
drai
ned
Cann
ed p
each
or
apri
cot
pie
filli
ng
Cann
ed p
inea
pple
chu
nks,
dra
ined
Re
d or
gre
en s
eedl
ess
grap
es
Larg
e ba
nana
s, r
aw
Cut
slic
ed p
each
es in
to
smal
ler
chun
ks. C
ombi
ne
frui
t (e
xcep
t ba
nana
s) a
nd
pie
filli
ng a
nd r
efri
gera
te.
Just
bef
ore
serv
ing,
sti
r in
slic
ed b
anan
as. T
his
sala
d wi
ll ke
ep in
the
re
frig
erat
or.
2- 2
9 oz
can
s 2-
21
oz c
ans
2- 2
0 oz
can
s 3
cups
8
larg
e
1- 2
9 oz
can
1-
21
oz c
an
1- 2
0 oz
can
1
½ cu
p 4
larg
e
Nut
riti
on T
ip:
Apr
icot
s an
d pe
ache
s ar
e go
od s
ourc
es o
f be
ta-c
arot
ene
– im
port
ant
phyt
oche
mic
als
to f
ight
off
dis
ease
. Ph
ysic
al A
ctiv
ity:
Tak
e a
walk
aft
er/b
efor
e lu
nch
arou
nd b
lock
. Lit
tle
ones
can
ped
dle
on t
heir
tri
cycl
e.
Reci
pe S
ourc
e: T
eam
Mea
ls, I
owa
Beef
Ind
ustr
y Co
unci
l, Io
wa
Port
ion
size
for
3-5
yea
r old:
½ c
up
Each
ser
ving
pro
vide
s: ½
cup
fru
it
Wee
k 5
Mon
day
Brea
kfas
t
Min
ute
Men
u #
76
Fing
er P
anca
kes
I
ngre
dien
ts 1
5 Se
rvings
30
Ser
ving
s Direc
tion
s W
ALK
Eg
gs, w
hole
, fre
sh
Milk
1%
Low
-fat
Fl
our,
all-
purp
ose,
whi
te,
enr
iche
d Sa
lt
Baki
ng p
owde
r, D
oubl
e-A
ctin
g Su
gar,
Gra
nula
ted
Powd
ered
sug
ar a
s ne
eded
Beat
egg
s; a
dd m
ilk.
Com
bine
the
dry
ingr
edie
nts
and
sift
into
egg
and
milk
m
ixtu
re; m
ix w
ell.
Pour
sm
all a
mou
nt o
f ba
tter
(a
bout
1/8
cup
) on
hot,
gr
ease
d gr
iddl
e; s
prea
d ev
enly
. W
hen
gold
en b
rown
, tur
n an
d br
own
the
othe
r si
de.
Whe
n pa
ncak
e is
coo
ked,
sp
rink
le li
ghtl
y wi
th p
owde
red
suga
r. R
oll u
p in
jelly
rol
l fa
shio
n an
d ea
t wi
th f
inge
rs.
4 eg
gs
1 qt
+ 2
cup
4
cups
1
tsp
2 ts
p 2
tsp
2 eg
g 3
cup
2 cu
ps
½ ts
p
1 ts
p 1
tsp
Nut
riti
on T
ip: F
inge
r pa
ncak
es a
re f
un e
at a
nd f
un t
o m
ake.
Let
the
chi
ldre
n ro
ll th
eir
panc
akes
the
mse
lves
. Gr
eat
fing
er
dext
erit
y bu
ildin
g!
Phys
ical
Act
ivit
y: R
oll d
own
a ge
ntly
-slo
ped
gras
sy h
ill.
Clim
b ba
ck u
p an
d do
it a
gain
. D
o th
is s
ever
al t
imes
. Re
cipe
Sou
rce:
Wha
t‛s C
ooki
ng I
I
Port
ion
size
for
3-5
yea
r old:
2 s
mall pa
ncak
es
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rate
Wee
k 3
Mon
day
Snac
k
Min
ute
Men
u #
266
Gone
Fishin‛
I
ngre
dien
ts
10
Serv
ings
20 S
erving
s
Direc
tion
s
Pret
zel s
tick
s (H
ard,
pla
in, s
alte
d)
Low-
fat
or f
at f
ree
vani
lla y
ogur
t
Blue
foo
d co
lori
ng
Chee
se c
rack
ers
(fis
h sh
aped
)
Mix
blu
e fo
od c
olor
ing
and
yogu
rt.
Spre
ad t
he y
ogur
t m
ix t
hick
on
a pl
ate.
Pre
ss f
ish
shap
ed c
rack
ers
into
yog
urt/
pudd
ing.
Use
pre
tzel
st
icks
to
scoo
p up
the
fis
h. W
hen
you
catc
h on
e, e
at it
!
2 cu
ps
40 o
z a
few
drop
s 3
cups
1 cu
p
20 o
z a
few
drop
s 1
½ cu
p
Nut
riti
on T
ip: T
his
acti
vity
wor
ks b
est
if y
ou m
ake
an in
divi
dual
fis
h bo
wl f
or e
ach
child
. Sm
all p
aper
cup
s or
pla
tes
work
wel
l. Ph
ysic
al A
ctiv
ity:
Pla
y an
old
fas
hion
ed g
ame
of t
ag, h
ide
and
go s
eek
or k
ick
the
can!
Re
cipe
Sou
rce:
Con
nie
Nel
son,
MT
Prov
ider
Port
ion
size
for
3-5
yea
r old:
app
rox.
¼ c
up c
rack
ers/
pret
zels a
nd 2
oz
yogu
rt
Each
ser
ving
pro
vide
s:
½ slice
brea
d alte
rnat
e, ½
oz
mea
t alte
rnat
e
Wee
k 2
Frid
ay
Snac
k
Min
ute
Men
u #
265
Gran
ola
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Oat
mea
l Br
own
suga
r A
pple
juic
e, c
anne
d,
un
swee
tene
d, w
ith
Vita
min
C
Vege
tabl
e O
il
Hon
ey
Salt
Ci
nnam
on, g
roun
d Va
nilla
, ext
ract
Ra
isin
s, s
eedl
ess
Preh
eat
oven
to
250
degr
ees.
In
a s
mal
l sau
cepa
n, c
ombi
ne
brow
n su
gar,
app
le ju
ice,
oil,
ho
ney,
sal
t, c
inna
mon
, and
van
illa.
St
ir w
ell t
o di
ssol
ve s
ugar
. Sim
mer
ov
er m
ediu
m h
eat
for
5 m
inut
es.
Mea
sure
oat
s in
to a
mix
ing
bowl
. Po
ur b
rown
sug
ar m
ixtu
re o
ver
oats
. Tos
s we
ll to
eve
nly
coat
. Sp
read
gra
nola
eve
nly
on a
n un
grea
sed
cook
ie s
heet
. Bak
e fo
r 60
-75
min
utes
, unt
il gr
anol
a is
cr
unch
y an
d lig
htly
bro
wned
. W
hile
gra
nola
is h
ot, a
dd r
aisi
ns
and
stir
to
blen
d. C
ool t
horo
ughl
y be
fore
sto
ring
.
1 Q
T dr
y wt
.
½ cu
p pa
cked
¾ cu
p 1
Tbsp
½
cup
½ ts
p ½
Tbsp
½
Tbsp
¾
cup
pack
ed
2 cu
ps d
ry w
t.
¼ cu
p pa
cked
1/3c
up+2
tsp
1 Tb
sp
¼ cu
p ¼
tsp
¾ ts
p ¾
tsp
1/3c
up+2
tsp
pac
ked
Nut
riti
on T
ip:
Oat
mea
l is
a wh
ole
grai
n fo
od, i
mpo
rtan
t in
pro
vidi
ng f
iber
and
B V
itam
ins.
Ph
ysic
al A
ctiv
ity:
Pla
y a
gam
e of
soc
cer
in t
he b
acky
ard
or a
t a
loca
l par
k.
Reci
pe S
ourc
e: U
SDA
A T
oolk
it f
or H
ealt
hy S
choo
l Mea
ls
Port
ion
size
for
3-5
yea
r old:
¼ c
up
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Wee
k 3
Wed
nesd
ay
Snac
k M
inut
e M
enu
#26
8
Ham
and
Che
ddar
Roll-
ups
I
ngre
dien
ts 8
Ser
ving
s 1
6 Se
rvings
D
irec
tion
s
Pack
age
of (8
) ref
rige
rate
d
Cr
esce
nt r
olls
Pr
epar
ed m
usta
rd, y
ello
w Ch
edda
r ch
eese
, low
-fat
,
shre
dded
H
am, d
eli,
fine
ly c
hopp
ed
Unr
oll c
resc
ent
rolls
. Tea
r al
ong
perf
orat
ions
. Pla
ce 8
tr
iang
les
on a
ligh
tly
grea
sed
baki
ng s
heet
. Spr
ead
light
ly
with
mus
tard
. Spr
inkl
e ea
ch
with
che
ese
and
cook
ed h
am.
Star
ting
at
larg
e en
d, r
oll
doug
h to
ward
poi
nt. F
old
ends
in
slig
htly
to
form
“hor
ns”.
Bake
in a
375
deg
rees
F o
ven
for
11 t
o 13
min
utes
or
unti
l go
lden
.
16 b
iscu
it
2 Tb
sp+2
tsp
½
cup
8 oz
8 bi
scui
ts
1 Tb
sp +
1 t
sp
¼ cu
p 4
oz
Nut
riti
on T
ip: T
ry u
sing
low
fat
chee
se a
nd lo
w fa
t cr
esce
nt r
olls
in t
his
reci
pe.
Phys
ical
Act
ivit
y: P
ract
ice
kick
ing,
thr
owin
g, c
atch
ing,
tos
sing
, etc
a b
each
bal
l or
othe
r la
rge
soft
bal
l. Re
cipe
Sou
rce:
htt
p://
hom
ehea
rth.
virt
uala
ve.n
et
Port
ion
size
for
3-5
yea
r old:
1 R
oll-
up
Each
ser
ving
pro
vide
s: 1
slic
e br
ead
alte
rnat
e, ¾
oz
mea
t/mea
t alte
rnat
e
Wee
k 4
Frid
ay
Lunc
h M
inut
e M
enu
#17
5
Hea
lthy
Bra
n M
uffins
I
ngre
dien
ts 1
5 M
uffins
30
Muf
fins
D
irec
tion
s
Brow
n su
gar,
pac
ked
Oil
Eggs
Sk
im m
ilk
Crus
hed
pine
appl
e, d
rain
ed
(s
ave
¾ cu
p ju
ice)
W
hole
whe
at f
lour
O
at b
ran
Whe
at g
erm
Ba
king
sod
a Ba
king
pow
der
Ci
nnam
on, g
roun
d N
utm
eg, g
roun
d Sa
lt, t
able
Ca
rrot
s, g
rate
d Ra
isin
s, p
acke
d (s
oak
in h
ot w
ater
and
dra
in)
1. Be
at s
ugar
, egg
s an
d oi
l, ad
d m
ilk a
nd p
inea
pple
juic
e, t
hen
add
pine
appl
e an
d ca
rrot
s.
2. M
ix d
ry in
gred
ient
s in
a la
rge
bowl
. A
dd w
et in
gred
ient
s to
the
dr
y in
gred
ient
s. M
ix u
ntil
batt
er
is m
oist
. D
o no
t ov
er m
ix.
3.
Bak
e 37
5 de
gree
s fo
r 18
to
20
min
utes
. Fi
ll m
uffi
n cu
ps ¾
ful
l. D
o no
t ov
er b
ake.
4.
Put
left
over
bat
ter
in
refr
iger
ator
and
it w
ill k
eep
up t
o si
x we
eks.
1 cu
p ¾
cup
2 lg
. egg
s 1
½ cu
p 10
oz
2 cu
ps
1 cu
p 1
cup
2 ts
p 2
tsp
1
tsp
½
tsp
½ ts
p
1 m
ediu
m
1 cu
p
½ cu
p 1/
3 c+
2 t
sp
1 lg
. egg
¾
cup
5 oz
1
cup
½ cu
p ½
cup
1 ts
p 1
tsp
½ ts
p ¼
tsp
¼ ts
p ½
med
ium
½
cup
Nut
riti
on t
ip: T
he s
olub
le f
iber
in o
at b
ran
and
oatm
eal m
ay b
e he
lpfu
l in
redu
cing
blo
od c
hole
ster
ol.
Food
s hi
gh in
sol
uble
fib
er
incl
ude
oat
bran
, oat
mea
l, be
ans,
pea
s, r
ice
bran
, bar
ley,
cit
rus
frui
ts, s
traw
berr
ies
and
appl
e pu
lp.
Phys
ical
Act
ivit
y: S
elec
t a
favo
rite
act
ion
stor
yboo
k an
d in
spir
e ch
ild t
o m
imic
the
act
ions
and
exp
ress
ions
of
the
char
acte
rs.
Reci
pe S
ourc
e: B
arba
ra O
ehl
Port
ion
size
for
3-5
yea
r old:
½ m
uffin
Each
ser
ving
pro
vide
s: 1
slic
e of
bre
ad a
lter
nate
Wee
k 5
Wed
nesd
ay
Snac
k
Min
ute
Men
u #
278
Hen
s on
the
Nes
t
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Engl
ish
muf
fins
, pla
in, e
nric
hed,
and
toas
ted
Eggs
, who
le, s
cram
bled
Ch
edda
r ch
eese
, red
uced
fat
,
shre
dded
Scra
mbl
e eg
gs.
Toas
t En
glis
h m
uffi
ns.
Top
each
Eng
lish
muf
fin
half
wit
h sc
ram
bled
egg
. Sp
rink
le w
ith
chee
se.
Keep
war
m u
ntil
serv
ice.
12 ½
m
uffi
ns
12 ½
lg.
eggs
12
½ o
z
5 m
uffi
ns
5 lg
. egg
s 5
oz
Nut
riti
on T
ip: L
ook
for
Engl
ish
muf
fins
mad
e wi
th w
hole
whe
at f
lour
.
Phys
ical
Act
ivit
y: P
lay
mus
ical
cha
irs,
but
cal
l it
“mus
ical
nes
ts”.
Re
cipe
Sou
rce:
Kat
hy P
embe
rton
, Sid
ney,
MT
Port
ion
size
for
3-5
yea
r old:
one
nes
t (1
/2 m
uffin
topp
ed w
ith
egg
and
chee
se)
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e, 1
oz
mea
t alte
rnat
e
Wee
k 3
Tues
day
Brea
kfas
t M
inut
e M
enu
#67
Hom
emad
e Bi
scuits
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Enri
ched
, all
purp
ose
flou
r Ba
king
pow
der
Salt
Cr
eam
of
tart
ar
Suga
r Ve
geta
ble
shor
teni
ng
Low-
fat
milk
Gl
aze:
2
Tbsp
But
ter,
mel
ted
½
tsp
Vani
lla
4 Tb
sp M
ilk
2-3
cups
pow
dere
d su
gar
to m
ake
g
laze
con
sist
ency
In a
larg
e bo
wl, c
ombi
ne f
lour
, ba
king
pow
der,
sal
t, c
ream
of
tart
ar a
nd s
ugar
. Cu
t in
sh
orte
ning
wit
h a
past
ry c
utte
r or
a
fork
. A
dd m
ilk.
Stir
to
soft
do
ugh.
Ro
ll ou
t on
flo
ured
sur
face
. U
se
seas
onal
coo
kie
cutt
ers
for
spec
ial
touc
h. C
olor
the
gla
ze t
o m
ake
fest
ive.
Sp
ray
baki
ng s
heet
wit
h no
nsti
ck
spra
y. B
ake
at 4
50 f
or 8
-10
min
utes
.
2 cu
ps
4 ts
p ½
tsp
½ ts
p 2
tsp
½ cu
p 2/
3 cu
p
1 cu
p 2
tsp
¼ ts
p ¼
tsp
1 ts
p ¼
cup
1/3
cup
Nut
riti
on T
ip:
Child
ren
love
to
help
in t
he k
itch
en.
Let
the
kids
use
the
coo
kie
cutt
ers
to c
ut t
he d
ough
into
fun
sha
pes.
Ph
ysic
al A
ctiv
ity:
Gat
her
kids
in a
cir
cle
and
have
the
m t
ake
turn
s le
adin
g gr
oup
stre
tche
s an
d ju
mpi
ng a
ctiv
itie
s.
Reci
pe S
ourc
e: L
aura
Eng
land
, Koo
tena
i Val
ley
Hea
d St
art
Port
ion
size
for
3-5
yea
r old:
1 s
mall bi
scuit
each
Ea
ch s
erving
pro
vide
s:
1 br
ead
alte
rnat
e
Wee
k 2
Thur
sday
Br
eakf
ast
Min
ute
Men
u #
64
Hum
mus
Dip
I
ngre
dien
ts 8
Ser
ving
s 1
7 Se
rvings
D
irec
tion
s
Chic
kpea
s (c
anne
d ga
rban
zo b
eans
)
Dra
ined
, rin
sed
well
Low-
fat
plai
n yo
gurt
Le
mon
juic
e
Oliv
e oi
l H
ot p
eppe
r sa
uce
Blen
d ch
ickp
eas,
yog
urt,
lem
on
juic
e, o
live
oil,
and
hot
sauc
e in
bl
ende
r un
til s
moo
th.
Serv
e wi
th f
resh
veg
etab
les,
suc
h as
car
rot
slic
es o
r cu
cum
ber
slic
es.
This
can
als
o be
com
e a
com
plet
e lu
nch
by a
ddin
g fr
esh
frui
t, p
ita
brea
d an
d m
ilk.
2-12
.5 o
z ca
ns
2 cu
ps
¼ cu
p
1 Tb
sp
6 dr
ops
1-12
.5 o
z ca
n 1
cup
1/8
cup
1 ½
tsp
3 dr
ops
Nut
riti
on T
ip:
Cann
ed le
gum
es/b
eans
are
gre
at s
ourc
es o
f ir
on.
Freq
uent
gro
wth
spur
ts p
ut c
hild
ren
at r
isk
for
anem
ia (l
ow ir
on).
Phys
ical
Act
ivit
y: U
se s
idew
alk
chal
k to
dra
w a
hops
cotc
h bo
ard
on t
he s
idew
alk.
Re
cipe
Sou
rce:
MT
CACF
P N
utri
tion
New
s
Port
ion
size
for
3-5
yea
r old:
½ c
up
Each
ser
ving
pro
vide
s: 1
½ o
z mea
t alte
rnat
e
Wee
k 2
Mon
day
Lunc
h
Min
ute
Men
u #
161
Individu
al P
izza
s
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Turk
ey s
ausa
ge, u
ncoo
ked
O
R co
oked
, cho
pped
Ch
icke
n
Refr
iger
ated
bis
cuit
s Pi
zza
sauc
e, c
anne
d O
r Sp
aghe
tti s
auce
Sh
redd
ed m
ozza
rella
Chee
se, p
art
skim
1. Br
own
mea
t un
til d
one.
D
rain
fat
. 2.
On
a co
okie
she
et, p
ress
bi
scui
ts in
to r
ound
fla
t in
divi
dual
piz
za s
hape
s wi
th
side
s sl
ight
ly r
aise
d.
3. P
lace
1 T
bsp
sauc
e on
eac
h bi
scui
t.
4. A
dd 2
Tbs
p gr
ound
bee
f.
5. S
prin
kle
chee
se o
n to
p of
ea
ch p
izza
. 6.
Bak
e in
400
deg
rees
F o
ven
for
10 m
inut
es o
r un
til c
hees
e m
elts
.
3 lb
5 o
z.
25 o
z.
25 b
iscu
its
(2
.5 t
ubes
) 1
¾ c.
+ 2
Tbs
p
15 o
z
21 o
z.
10 o
z.
10 b
iscu
its
(1
tub
e)
¾ cu
p 6
oz
Nut
riti
on T
ip:
For
less
fat
, try
Who
le W
heat
or
Corn
tor
tilla
wra
ps in
stea
d of
bis
cuit
s. D
rain
the
tur
key
saus
age
well
afte
r br
owni
ng.
Add
you
r fa
vori
te v
eggi
e lik
e gr
een
or r
ed p
eppe
rs.
Phys
ical
Act
ivit
y: P
rete
nd e
very
one
is in
a p
irat
e sh
ip, r
owin
g th
e oa
rs. T
hen
jum
p of
f th
e ga
ngpl
ank
and
swim
to
shor
e.
Reci
pe S
ourc
e: N
utri
tion
Edu
cati
on o
f N
ebra
ska
Port
ion
size
for
3-5
yea
r old:
1 ind
ividua
l pizz
a Ea
ch s
erving
pro
vide
s: 1
½ o
z mea
t/mea
t alte
rnat
e, ½
slic
e br
ead
alte
rnat
e
Wee
k 4
Tues
day
Lunc
h
Min
ute
Men
u #
172
Junior
Tra
il M
ix
I
ngre
dien
ts 1
0 Se
rvings
20
Ser
ving
s Direc
tion
s
Plai
n Ch
eeri
os
Kix
cere
al
Chop
ped
rais
ins,
see
dles
s
Pean
ut b
utte
r m
orse
ls
Mix
all
ingr
edie
nts
toge
ther
in a
n ai
rtig
ht
cont
aine
r.
4 cu
ps
1 qt
2
cups
, pa
cked
1 cu
p
2 cu
ps
2 cu
ps
1 cu
p,
pack
ed
½ cu
p
Nut
riti
on T
ip: R
aisi
ns a
re a
n ea
sy w
ay t
o m
eet
your
5-A
-Day
nee
ds f
or f
ruit
s an
d ve
ggie
s. C
rais
ins
woul
d be
a t
asty
add
itio
n to
o.
Phys
ical
Act
ivit
y: H
ide
5-10
slip
s of
pap
er t
hrou
ghou
t a
room
are
a an
d m
aint
ain
thei
r in
tere
st b
y pr
omis
ing
a fa
vori
te s
hare
d ph
ysic
al a
ctiv
ity
when
all
colle
cted
. Wri
te p
arts
of
the
nam
e of
act
ivit
y on
eac
h pi
ece
of p
aper
so
the
can
spel
l out
whe
n fi
nish
ed.
Reci
pe S
ourc
e: Y
oung
Par
ents
Edu
cati
on C
ente
r, G
reat
Fal
ls
Port
ion
size
for
3-5
yea
r old:
½ c
up
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Wee
k 3
Frid
ay
Snac
k
Min
ute
Men
u #
270
Lime
Mar
inat
ed C
hick
en B
reas
t
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Chic
ken
brea
st,
bon
eles
s, s
kinl
ess
Lim
e ju
ice,
can
ned
or
bo
ttle
d, u
nswe
eten
ed
Vege
tabl
e oi
l D
ash
caye
nne
pepp
er
Trim
the
fat
off
of
the
chic
ken
brea
sts
and
plac
e in
a
zipl
ock
bag.
Add
lim
e ju
ice,
oil
and
dash
cay
enne
pep
per.
M
arin
ate
at le
ast
3 ho
urs.
D
isca
rd m
arin
ade.
Cu
t ea
ch b
reas
t in
fou
r cr
ossw
ise
slic
es. P
lace
on
oile
d co
okie
she
et w
ith
side
s.
Bake
at
400
for
abou
t 1
hour
or
unt
il ju
ices
are
cle
ar.
3 lb
+ 2
oz
ra
w we
ight
8 oz
¼
cup
1 lb
+ 9
oz
raw
wei
ght
4 oz
2
Tbsp
Nut
riti
on T
ip: C
hick
en p
rovi
des
iron
, whi
ch h
elps
tra
nspo
rt o
xyge
n al
l ove
r ou
r bo
dies
, giv
ing
our
body
ene
rgy
to m
ove.
Ph
ysic
al A
ctiv
ity:
Arr
ange
chi
ldre
n ar
ound
you
wit
h en
ough
roo
m f
or t
hem
to
mov
e ab
out.
Sin
g to
geth
er “ H
ead,
Sho
ulde
rs, K
nees
an
d To
es” a
nd h
ave
the
child
ren
touc
h ea
ch b
ody
part
as
they
say
the
wor
ds.
Sing
fas
ter,
sin
g sl
ower
.
Reci
pe S
ourc
e: C
onni
e N
elso
n, M
T Ch
ild C
are
Prov
ider
Port
ion
size
for
3-5
yea
r old:
1 ½
oz
chicke
n Ea
ch s
erving
pro
vide
s: 1
½ o
z mea
t
Wee
k 3
Thur
sday
Lu
nch
Min
ute
Men
u #
182
Lowf
at a
nd Y
ummy
Dre
ssing
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Low-
fat
plai
n yo
gurt
Lo
w-fa
t M
ayon
nais
e Ra
nch
Dre
ssin
g dr
y m
ix
Butt
erm
ilk
Com
bine
all
ingr
edie
nts
in a
m
ixin
g bo
wl.
Usi
ng a
wir
e wi
sk, m
ix u
ntil
smoo
th.
Pour
into
ser
ving
con
tain
ers.
Ke
ep c
hille
d.
7 7
/8 o
zs
1 ½
cups
+ 1
Tbs
p 12
½ o
zs
3 ¾
cups
+ 2
½ T
bsp
3 1/
8 oz
s ½
cup
+ 2
Tbsp
5
ozs
1 ½
cup
+ 1T
bsp
Nut
riti
on T
ip:
Butt
erm
ilk is
a lo
w fa
t da
iry
food
. U
se it
in d
ips
and
for
baki
ng.
A q
uick
sub
stit
utio
n fo
r bu
tter
milk
is ½
Tbs
p of
vi
nega
r in
a c
up o
f re
gula
r m
ilk.
Ph
ysic
al A
ctiv
ity:
Pla
y a
gam
e of
kic
kbal
l and
be
sure
the
kid
s ru
n ar
ound
the
bas
es f
or e
xerc
ise.
Re
cipe
Sou
rce:
Cor
valli
s Pu
blic
Sch
ool,
Corv
allis
, MT
Port
ion
size
for
3-5
yea
r old:
2 o
z Ea
ch s
erving
pro
vide
s: minim
al a
mou
nts
of y
ogur
t an
d bu
tter
milk
Wee
k 2
Frid
ay
Lunc
h
Min
ute
Men
u #
165
Mac
& C
hees
e wi
th H
am
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Elbo
w m
acar
oni,
enri
ched
Br
ead
crum
bs
Low
fat
ched
dar
chee
se
Mar
gari
ne o
r bu
tter
A
ll pu
rpos
e fl
our,
enr
iche
d Sa
lt
Dry
mus
tard
W
hite
pep
per
Papr
ika
2% M
ilk
Wor
cest
ersh
ire
sauc
e Lo
wfat
che
ddar
che
ese
(shr
edde
d)
Parm
esan
che
ese
(gra
ted)
H
am, c
hopp
ed, f
ully
coo
ked
Cook
mac
aron
i unt
il fi
rm-t
ende
r, d
rain
and
ri
nse
in c
old
wate
r. M
elt
mar
gari
ne o
r bu
tter
. Co
mbi
ne f
lour
, sal
t, d
ry m
usta
rd,
whit
e pe
pper
, and
pap
rika
in a
bow
l. A
dd t
o th
e m
elte
d m
arga
rine
/but
ter.
Coo
k th
is f
or
2 m
inut
es o
ver
med
ium
hea
t, s
tirr
ing
cont
inuo
usly
. D
o no
t br
own.
Hea
t m
ilk in
st
ockp
ot t
o a
sim
mer
, the
n sl
owly
add
milk
to
the
flo
ur m
ixtu
re, s
tirr
ing
cont
inuo
usly
. Co
ok u
ntil
smoo
th a
nd t
hick
ened
. A
dd
Wor
cest
ersh
ire
sauc
e, s
hred
ded
chee
se
and
parm
esan
che
ese
to t
he w
hite
sau
ce.
Stir
ove
r lo
w he
at u
ntil
chee
se m
elts
. Co
mbi
ne w
ell d
rain
ed m
acar
oni,
ham
and
sa
uce.
Mix
wel
l. P
lace
10
lb 6
oz (1
gal 1
qt)
into
eac
h 12
” x 2
0” x
2 ½
“ ste
am t
able
pan
; (O
r a
grea
sed
baki
ng d
ish)
Cov
er w
ith
a lid
or
foi
l. T
O B
AKE
: Con
vent
iona
l ove
n: 3
50°F
, 30
min
. Co
nvec
tion
ove
n: 3
25°F
, 25
min
. (U
ntil
thor
ough
ly h
eate
d)
Com
bine
bre
ad c
rum
bs a
nd s
hred
ded
chee
se
in a
bow
l. S
prin
kle
over
eac
h pa
n. B
ake
an
addi
tion
al 5
min
utes
, unc
over
ed, u
ntil
light
ly
brow
ned.
Eac
h st
eam
tab
le p
an s
erve
s 25
.
1 lb
+5 o
z (d
ry w
t)
1 cu
p 8
oz
6 oz
6
oz
2 ½
tsp
½ Tb
sp
½ ts
p ½
Tbsp
2
qts
+ 2
cups
1
tsp
1 lb
+ 4
oz
2 oz
s 14
oz
8� o
z (d
ry w
t)
1/3
cup
+1 T
bsp
3 ¼
oz
2 �
oz
2 �o
z 1
tsp
�tsp
�t
sp
�tsp
1
qt
� ts
p 8
ozs
7/8
oz
5.5
oz
Nut
riti
on T
ip:
Iron
(in
enri
ched
pas
ta, e
nric
hed
flou
r an
d ha
m) i
s pa
rt o
f th
e bl
ood
whic
h ca
rrie
s ox
ygen
to
all p
arts
of
our
bodi
es.
Too
littl
e ir
on in
our
bl
ood
mak
es u
s fe
el t
ired
and
cra
nky!
Ph
ysic
al A
ctiv
ity:
Hav
e th
e ch
ildre
n pi
ck t
heir
fav
orit
e to
y wi
th w
heel
s an
d pu
sh it
thr
ough
an
obst
acle
cou
rse.
If
ridi
ng t
oys
or b
icyc
les
are
avai
labl
e, t
he
child
ren
can
ride
thr
ough
the
cou
rse
them
selv
es!
Reci
pe S
ourc
e: U
SDA
Port
ion
size
for
3-5
yea
r old:
1 c
up
Each
ser
ving
pro
vide
s:
2 br
ead
alte
rnat
e, 1
oz
of c
hees
e, ½
oz
mea
t
Wee
k 1
Mon
day
Lunc
h M
inut
e M
enu
#15
6
Nut
s an
d Bo
lts
I
ngre
dien
ts 1
4 Se
rvings
28
Ser
ving
s Direc
tion
s
Qua
ker
shre
dded
whe
at,
bi
te s
ize
Mar
gari
ne, m
elte
d
Stic
k pr
etze
ls, t
iny
twis
ts
Dry
roa
sted
pea
nuts
Ra
isin
s, s
eedl
ess,
pac
ked
Spre
ad s
hred
ded
whea
t ou
t in
a
cake
pan
. Co
ver
with
mel
ted
mar
gari
ne
and
spri
nkle
on
som
e ga
rlic
po
wder
. Ba
ke a
t 35
0 de
gree
s fo
r 15
min
. A
dd p
retz
el s
tick
s, p
eanu
ts, a
nd
rais
ins.
Ke
ep in
air
tig
ht c
onta
iner
.
2 qt
2/
3 cu
p 3
cup
1 cu
p 1
cup
1 qt
1/
3 cu
p 1
½ cu
p ½
cup
½ cu
p
Nut
riti
on T
ip: P
eanu
ts a
re a
goo
d so
urce
of
prot
ein
and
are
a gr
eat
high
ene
rgy
snac
k fo
r ch
ildre
n.
Phys
ical
Act
ivit
y: U
se a
larg
e m
onth
ly c
alen
dar
and
ask
your
chi
ldre
n to
ass
ist
you
in f
illin
g ea
ch d
aily
blo
ck w
ith
diff
eren
t ph
ysic
al
play
ski
ll: s
kipp
ing,
pra
ncin
g, k
icki
ng, c
olla
psin
g, r
ollin
g, b
ounc
ing,
fly
ing,
etc
. En
joy
thes
e ac
tivi
ties
thr
ough
out
the
mon
th.
Reci
pe S
ourc
e: w
ww.in
mot
ion-
pcs.
com
/am
ass/
theb
oss/
nuts
bolt
.htm
Port
ion
size
for
3-5
yea
r old:
½ c
up
Each
ser
ving
pro
vide
s:
1 slice
brea
d alte
rnat
e
Wee
k 5
Mon
day
Snac
k
Min
ute
Men
u #
276
Ove
n Fr
ench
Toa
st
I
ngre
dien
ts 12
Ser
ving
s 2
4 Se
rvings
D
irec
tion
s
Slic
es o
f da
y ol
d wh
ole
whea
t
br
ead,
cru
sts
rem
oved
Fa
t fr
ee c
ream
che
ese
Fres
h or
fro
zen
blue
berr
ies
Eggs
Sk
im m
ilk
Map
le s
yrup
or
hone
y Bl
uebe
rry
Sauc
e:
Suga
r Co
rnst
arch
W
ater
Fr
esh
or f
roze
n bl
uebe
rrie
s
1. C
ut b
read
into
1-in
ch c
ubes
; pla
ce
in a
13”
x9”x
2” p
an t
hat
has
been
co
ated
wit
h co
okin
g sp
ray.
2.
Cut
cre
am c
hees
e in
to 1
-inch
cu
bes;
pla
ce o
ver
brea
d. T
op w
ith
blue
berr
ies
and
rem
aini
ng b
read
. 3.
In
a la
rge
bowl
; bea
t eg
gs. A
dd
milk
and
syr
up. P
our
over
bre
ad
mix
ture
. Cov
er a
nd im
med
iate
ly
refr
iger
ate
for
8 ho
urs
or o
vern
ight
. 4.
Bak
e in
pre
heat
ed 3
50-d
egre
e ov
en f
or 3
0 m
inut
es. U
ncov
er a
nd
bake
25-
30 m
inut
es m
ore
or u
ntil
gold
en b
rown
and
the
cen
ter
is s
et.
5. I
n sa
ucep
an, c
ombi
ne s
ugar
and
co
rnst
arch
; add
wat
er. B
ring
to
a bo
il ov
er m
ediu
m h
eat;
boi
l for
3 m
inut
es,
stir
ring
con
stan
tly.
Sti
r in
bl
uebe
rrie
s; r
educ
e he
at. S
imm
er f
or
8-10
min
utes
or
unti
l ber
ries
hav
e bu
rst.
Ser
ve o
ver
Fren
ch T
oast
.
12 s
lices
2
pack
ages
(8
oz
each
pkg
)
1 cu
p 12
egg
s 2
cups
1/
3 cu
p
1 cu
p 2
Tbsp
1
cup
1
cup
6 sl
ices
1-
8 o
z pa
ckag
e ½
cup
6 eg
gs
1 cu
p
¼ cu
p
½ cu
p
1 Tb
sp
½ cu
p
½ cu
p
Nut
riti
on T
ip:
Who
le g
rain
s, f
ound
in w
hole
whe
at b
read
are
an
exce
llent
sou
rce
of f
iber
to
keep
you
r di
gest
ive
trac
t he
alth
y.
Phys
ical
Act
ivit
y: R
ed L
ight
, Gre
en L
ight
– W
hen
the
teac
her
yells
gre
en li
ght
and
poin
ts in
a d
irec
tion
, the
kid
s ru
n/ju
mp/
skip
/cra
wl (t
each
ers
choi
ce) i
n th
at d
irec
tion
unt
il th
ey y
ell r
ed li
ght.
Re
cipe
Sou
rce:
Tas
te o
f H
ome
Reci
pe
Port
ion
size
for
3-5
yea
r old:
Ea
ch s
erving
pro
vide
s: ½
slic
e br
ead,
1 o
z mea
t alte
rnat
e
Wee
k 1
Thur
sday
Br
eakf
ast
Min
ute
Men
u #
81
Panc
akes
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s W
ALK
M
ilk 1
% L
ow-f
at
Vege
tabl
e oi
l Eg
gs, w
hole
, fre
sh
Flou
r, a
ll-pu
rpos
e wh
ite,
e
nric
hed
Baki
ng p
owde
r, D
oubl
e-A
ctin
g Su
gar,
Gra
nula
ted
Salt
, Tab
le
Beat
egg
s; a
dd m
ilk a
nd o
il.
Com
bine
the
dry
ingr
edie
nts
and
sift
into
egg
and
milk
m
ixtu
re; m
ix w
ell.
Pour
sm
all a
mou
nt o
f ba
tter
(a
bout
1/4
cup
) on
hot,
gr
ease
d gr
iddl
e; s
prea
d ev
enly
. W
hen
gold
en b
rown
, tur
n an
d br
own
the
othe
r si
de.
1 ½
cup
4 Tb
sp
2 eg
gs
2 cu
ps
1 Tb
sp+1
tsp
¼
cup
1
tsp
¾ cu
p 2
Tbsp
1
egg
1 cu
p
2 ts
p 2
Tbsp
½
tsp
Nut
riti
on T
ip: Y
ou m
ay w
ant
to t
ry s
ubst
itut
ing
¼ of
the
flo
ur in
thi
s re
cipe
wit
h wh
ole
whea
t fl
our
to b
oost
the
fib
er/v
itam
ins.
Ph
ysic
al A
ctiv
ity:
Wal
k to
a n
eigh
borh
ood
park
. Re
cipe
Sou
rce:
Lau
ra E
ngla
nd, K
oote
nai V
alle
y H
ead
Star
t Pr
ogra
m, M
T
Port
ion
size
for
3-5
yea
r old:
1 s
mall pa
ncak
e or
1/1
6 of
rec
ipe
(rec
ipe
mak
es 1
6 pa
ncak
es)
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rate
Wee
k 2
Frid
ay
Brea
kfas
t M
inut
e M
enu
#65
Peac
h Cr
isp
I
ngre
dien
ts 9
Ser
ving
s 1
8 Se
rvings
D
irec
tion
s
Peac
hes,
raw
, slic
ed o
r ca
nned
Su
gar,
gra
nula
ted
Oat
mea
l, dr
y, u
ncoo
ked
Su
gar,
bro
wn
Flou
r, a
ll-pu
rpos
e wh
ite,
enri
ched
, ble
ache
d Ci
nnam
on, g
roun
d M
arga
rine
Plac
e fr
uit
in a
n 8x
8 ba
king
pan
. St
ir in
sug
ar, s
et a
side
.
For
topp
ing,
com
bine
oat
mea
l, br
own
suga
r, f
lour
and
cin
nam
on
in a
mix
ing
bowl
. Cu
t in
mar
gari
ne u
ntil
mix
ture
re
sem
bles
coa
rse
crum
bs.
Spri
nkle
top
ping
ove
r fi
lling
. Ba
ke a
t 37
5 de
gree
s fo
r 30
-35
min
utes
or
unti
l fru
it is
ten
der
and
topp
ing
is g
olde
n.
Cut
each
pan
into
9 p
iece
s.
2 qt
+ 2
cup
s ½
cup
1 cu
p d
ry w
eigh
t 1
cup
pac
ked
½ cu
p ½
tsp
½ cu
p
5 cu
ps
¼ cu
p ½
cup
d
ry w
eigh
t ½
cup
pac
ked
¼ cu
p ¼
tsp
¼ cu
p
Nut
riti
on T
ip:
This
rec
ipe
is a
goo
d “g
ener
al” c
risp
rec
ipe.
You
can
sub
stit
ute
appl
es, b
lueb
erri
es, p
ears
or
apri
cots
.
Phys
ical
Act
ivit
y: D
ance
the
Hok
ey P
okey
. It
‛s fu
n an
d it
‛s a
good
rev
iew
of b
ody
part
s.
Reci
pe S
ourc
e: W
hat‛s
Coo
king
II
Port
ion
size
for
3-5
yea
r old:
1/9
of
recipe
Ea
ch s
erving
pro
vide
s: ½
cup
fru
it
Wee
k 3
Tues
day
Snac
k
Min
ute
Men
u #
267
Per
fect
Cor
nbre
ad
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Enri
ched
all-
purp
ose
flou
r Ye
llow
corn
mea
l Ba
king
pow
der
Salt
Eg
gs
Low
fat
milk
Ve
geta
ble
oil
1. M
easu
re a
ll in
gred
ient
s in
to
mix
ing
bowl
in t
he o
rder
giv
en
abov
e.
2. B
eat
with
woo
den
spoo
n or
wir
e wh
ip u
ntil
smoo
th, a
bout
1 m
inut
e.
Do
not
over
beat
. 3.
Pou
r ba
tter
into
gre
ased
9”
x9”p
an.
4. B
ake
at 4
25-d
egre
es F
for
20
min
utes
.
1 cu
p 1
cup
4 ts
p ¾
tsp
2 la
rge
1 cu
p ¼
cup
½ cu
p ½
cup
2
tsp
¼ ts
p+1/
8 ts
p 1
larg
e ½
cup
1/
8 cu
p
Nut
riti
on T
ip: E
nric
hed
flou
r ha
s vi
tam
ins
and
min
eral
s ad
ded
to it
. M
ake
sure
you
pur
chas
e en
rich
ed f
lour
to
use
in b
aked
goo
ds
and
othe
r re
cipe
s.
Phys
ical
Act
ivit
y: P
lay
mus
ic a
nd h
ave
kids
dan
ce a
nd ju
mp
arou
nd t
o it
and
fre
eze
into
a s
tatu
e wh
en y
ou p
ause
the
mus
ic.
Reci
pe S
ourc
e: L
inda
Boe
ckne
r -
Scot
tsbl
uff
Port
ion
size
for
3-5
yea
r old:
1 p
iece
( 1
.25”
x 2
”)
Each
ser
ving
pro
vide
s:
½ slice
brea
d alte
rnat
e
Wee
k 1
Frid
ay
Lunc
h
Min
ute
Men
u #
160
Perf
ect
Pean
ut B
utte
r Dip
I
ngre
dien
ts 1
0 Se
rvings
20
Ser
ving
s Direc
tion
s
App
le J
uice
Cr
eam
y Pe
anut
But
ter
Plai
n (o
r va
nilla
) non
-fat
yog
urt
Ass
orte
d fr
uit
chun
ks (a
pple
s,
Ba
nana
s, p
ears
) Cr
acke
rs
Stir
tog
ethe
r pe
anut
but
ter
and
yogu
rt. A
dd a
pple
juic
e an
d m
ix u
ntil
smoo
th.
Serv
e wi
th f
ruit
and
cra
cker
s.
¼ cu
p
1 cu
p 1
cup
10 c
ups
2 Tb
sp
½ cu
p ½
cup
5 cu
ps
Nut
riti
on T
ip:
Iron
(fou
nd in
pea
nut
butt
er) h
elps
impr
ove
conc
entr
atio
n; im
port
ant
for
child
ren
when
lear
ning
new
ski
lls.
Phys
ical
Act
ivit
y: H
op t
o th
e Be
at in
“Hop
Sco
tch”
Re
cipe
Sou
rce:
You
ng P
aren
ts E
duca
tion
Cen
ter,
Gre
at F
alls
, MT
Port
ion
size
for
3-5
yea
r old:
1.6
Tbs
p pe
anut
but
ter
dip
Each
ser
ving
pro
vide
s: ½
oz
mea
t alte
rnat
e an
d ½
cup
fruit
Wee
k 1
Tues
day
Snac
k
Min
ute
Men
u #
257
Porc
upine
Mea
tballs
I
ngre
dien
ts 7
Ser
ving
s 1
4 Se
rvings
D
irec
tion
s
Extr
a le
an g
roun
d be
ef
Unc
ooke
d ri
ce (p
refe
rabl
y br
own
rice
)
Fi
nely
cho
pped
oni
on
Min
ced
garl
ic
8 oz
can
of
read
y to
use
tom
ato
soup
1. M
ix b
eef,
ric
e, o
nion
and
gar
lic
in a
larg
e bo
wl.
2. F
orm
into
7 s
mal
l (eg
g si
ze)
balls
and
pla
ce in
a 8
” squ
are
baki
ng p
an
3. P
our
the
tom
ato
soup
ove
r th
e m
eatb
alls
4.
Bak
e in
a 3
50-d
egre
e ov
en f
or
1 ho
ur a
nd 1
5 m
inut
es. T
urn
the
mea
tbal
ls h
alfw
ay t
hrou
gh
cook
ing.
2 po
und
raw
1 cu
p ½
cup
2
tsp
2
cans
1 po
und
raw
½ cu
p
¼ cu
p
1 ts
p
1 ca
n
Nut
riti
on T
ip:
Iron
, fou
nd in
the
gro
und
beef
, hel
ps k
eep
the
oxyg
en f
lowi
ng t
o an
d fr
om c
ells
for
a s
uper
per
form
ance
! Ph
ysic
al A
ctiv
ity:
Put
on
mus
ic a
nd h
ave
the
child
ren
walk
like
chi
cken
s, s
trut
like
tur
keys
, or
wadd
le li
ke d
ucks
. Re
cipe
Sou
rce:
Con
nect
icut
Coo
ks f
or K
ids
Port
ion
size
for
3-5
yea
r old:
1 m
eatb
all
Each
ser
ving
pro
vide
s:
½ br
ead
alte
rnat
e, 1
½ o
z mea
t
Wee
k 1
Tues
day
Lunc
h
Min
ute
Men
u #
157
Pork
Stir
Fry
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Corn
star
ch
Wat
er, c
old
Low-
sodi
um s
oy s
auce
Gr
anul
ated
gar
lic
Grou
nd g
inge
r Gr
ound
whi
te o
r bl
ack
pepp
er
Low-
sodi
um c
hick
en s
tock
, non
-MSG
Fr
esh
carr
ots,
pee
led,
¼” s
lices
OR
froz
en s
liced
car
rots
Ve
geta
ble
oil
Oni
ons,
dic
ed
Fres
h br
occo
li, c
hopp
ed
O
R fr
ozen
mix
ed O
rien
tal V
eget
able
s Bo
nele
ss p
ork
shou
lder
or
loin
,
Cut
½” c
ubes
.
Dis
solv
e co
rnst
arch
in s
oy s
auce
.
Add
spi
ces.
H
eat
chic
ken
stoc
k to
a b
oil a
nd s
lowl
y st
ir in
cor
nsta
rch
mix
ture
. Re
turn
to
a si
mm
er.
Co
ok f
or 3
-5 m
inut
es, u
ntil
thic
kene
d.
Rem
ove
from
hea
t.
Saut
e sl
iced
car
rots
in o
il (1
/4 c
up) f
or
4 m
inut
es.
Add
dic
ed o
nion
s, c
ook
for
1 m
ore
min
ute.
Add
cho
pped
bro
ccol
i and
co
ok f
or 2
mor
e m
inut
es.
Re
mov
e to
ste
am t
able
. Ke
ep w
arm
. Sa
uté
pork
cub
es (1
/2 “)
in ½
cup
oil
for
3-5
min
utes
unt
il no
sig
ns o
f pi
nk
rem
ain.
Add
por
k to
veg
etab
les
in
stea
m t
able
pan
. A
dd s
auce
and
mix
to
coat
por
k an
d ve
geta
bles
wit
h sa
uce.
H
eat
to s
ervi
ng t
empe
ratu
re.
Se
rve
with
bro
wn o
r wh
ite
rice
.
½ cu
p ¼
cup
¼ cu
p
1 ½
Tbsp
¼
tsp
1 ts
p 1
quar
t
2 lb
s +
13oz
3
lbs
+ 6
oz
¼ cu
p 11
oz
or 1
¾ c
up
2 lb
s
2 lb
s 8
oz
4 lb
s +
13 o
z (r
aw w
eigh
t)
3 ¼
Tbsp
1
Tbsp
+1
¾ ts
p 1
Tbsp
+1
¾ ts
p 1
¾ ts
p 1/
8 ts
p �
tsp
12.7
5 oz
1
lb +
2 o
z 1
lb +
6 o
z 1
Tbsp
+1
¾ ts
p 4.
5 oz
or
¾ cu
p 13
oz
1
lb
2 lb
s
(raw
wei
ght)
Nut
riti
on T
ip:
This
rec
ipe
prov
ides
Vit
amin
A (f
rom
the
bro
ccol
i and
the
car
rots
). Vi
tam
in A
is n
eede
d fo
r bo
ne g
rowt
h.
Phys
ical
Act
ivit
y: A
rran
ge a
ll th
e ch
ildre
n in
a li
ne f
acin
g yo
u. T
he c
hild
ren
thro
w (o
verh
and)
the
ob j
ect
as f
ar a
s po
ssib
le. O
n yo
ur
sign
al t
hen
run
and
pick
up
the
obje
ct. T
hey
then
run
to
the
star
ting
pos
itio
n an
d re
peat
on
your
com
man
d.
Reci
pe S
ourc
e: U
SDA
D-3
9B
Port
ion
size
for
3-5
yea
r old:
¾ c
up
Each
ser
ving
pro
vide
s: 1
½ o
z mea
t an
d ½
cup
vege
tabl
e
Wee
k 2
Tues
day
Lunc
h
Min
ute
Men
u #
162
Pumpk
in B
read
I
ngre
dien
ts 1
4 Se
rvings
28
Ser
ving
s Direc
tion
s
Suga
r Ca
nned
pum
pkin
Ve
geta
ble
oil
Wat
er
Eggs
En
rich
ed, a
ll pu
rpos
e fl
our
Baki
ng S
oda
Grou
nd C
inna
mon
Sa
lt
Baki
ng P
owde
r Gr
ound
nut
meg
Gr
ound
clo
ve
Wal
nuts
(cho
pped
) Ra
isin
s, o
ptio
nal
In
a m
ixin
g bo
wl, c
ombi
ne s
ugar
, pu
mpk
in, o
il, w
ater
, egg
s an
d be
at
well.
Co
mbi
ne d
ry in
gred
ient
s: g
radu
ally
ad
d to
pum
pkin
mix
ture
and
mix
we
ll.
Stir
in n
uts
and
rais
ins
if d
esir
ed.
Pour
into
a g
reas
ed 9
inch
x 5
inch
x
3 in
ch lo
af p
an.
Bake
at
350
for
65-7
0 m
inut
es o
r un
til b
read
s te
sts
done
. Co
ol 1
0 m
inut
es in
pan
be
fore
rem
ovin
g to
a w
ire
rack
.
1 ½
cups
1
cup
½ cu
p
½ cu
p
2 eg
gs
1 2/
3 cu
p 1
tsp
1 ts
p ¾
tsp
½ ts
p ½
tsp
¼ ts
p ½
cup
½ cu
p
¾ cu
p ½
cup
¼ cu
p ¼
cup
1 eg
g ½
cup
+ 1/
3 cu
p ½
tsp
½ ts
p 1/
3 ts
p ¼
tsp
¼ ts
p 1/
8 ts
p ¼
cup
¼ cu
p
Nut
riti
on T
ip: C
anne
d pu
mpk
in g
oes
on s
ale
in t
he f
all,
arou
nd t
he h
olid
ays.
Wat
ch f
or t
he s
ale
and
stoc
k up
for
use
yea
r ar
ound
. Ca
nned
pum
pkin
has
Vit
amin
A; a
n im
port
ant
nutr
ient
for
see
ing
in t
he d
ark!
Ph
ysic
al A
ctiv
ity:
Act
out
you
r fa
vori
te c
hara
cter
s fr
om t
elev
isio
n/m
ovie
s/ch
ildre
n‛s b
ooks
. Re
cipe
Sou
rce:
Lau
ra E
ngla
nd, K
oote
nai V
alle
y H
ead
Star
t
Port
ion
size
for
3-5
yea
r old:
½ s
lice
of b
read
(14
full slices
per
loa
f pa
n)
Each
ser
ving
pro
vide
s:
½ slice
brea
d alte
rnat
e
Wee
k 2
Thur
sday
Sn
ack
Min
ute
Men
u #
264
Pumpk
in P
anca
kes
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Topp
ing:
Lo
w-fa
t va
nilla
yog
urt
Rais
ins,
see
dles
s Pa
ncak
es:
All-
purp
ose,
enr
iche
d fl
our
Suga
r, g
ranu
late
d Ba
king
pow
der
Ci
nnam
on, g
roun
d 1%
Low
-fat
milk
M
elte
d bu
tter
Eg
g, w
hole
, fre
sh
Cann
ed p
umpk
in
Low-
fat
vani
lla y
ogur
t
In a
sm
all m
ixin
g bo
wl, b
risk
ly c
ombi
ne
vani
lla y
ogur
t an
d ra
isin
s un
til y
ogur
t be
com
es lo
oser
tex
ture
; res
erve
. Fo
r th
e pa
ncak
es, c
ombi
ne f
lour
, sug
ar, b
akin
g po
wder
and
cin
nam
on in
a la
rge
mix
ing
bowl
. In
a m
ediu
m m
ixin
g bo
wl, c
ombi
ne m
ilk,
butt
er, e
gg, p
umpk
in, a
nd y
ogur
t, m
ixin
g we
ll.
Add
wet
ingr
edie
nts
to f
lour
mix
ture
and
st
ir u
ntil
just
moi
st. D
o no
t ov
erm
ix. B
atte
r m
ay b
e lu
mpy
. For
thi
nner
bat
ter,
add
milk
. Li
ghtl
y co
at a
gri
ddle
or
skill
et w
ith
cook
ing
spra
y an
d he
at o
n m
ediu
m. U
sing
a q
uart
er-
cup
mea
sure
, pou
r ba
tter
ont
o ho
t gr
iddl
e.
Cook
unt
il bu
bble
s be
gin
to b
urst
, the
n fl
ip
panc
akes
and
coo
k un
til g
olde
n.
Serv
e wa
rm, t
oppe
d wi
th y
ogur
t-ra
isin
m
ixtu
re a
nd d
usti
ng o
f ci
nnam
on.
1 qt
2
cups
2
cups
2
Tbsp
1
Tbsp
+1 t
sp
1 ts
p 2
cups
¼
cup
2 la
rge
eggs
1
cup
1 cu
p
2 cu
ps
1 cu
p 1
cup
1 Tb
sp
2 ts
p ½
tsp
1 cu
p 2
Tbsp
1
larg
e
½
cup
½ cu
p
Nut
riti
on T
ip: E
nric
hed
flou
r is
impo
rtan
t to
ens
ure
the
child
get
s ad
equa
te a
mou
nts
of V
itam
in B
and
iron
for
gro
wth.
Ph
ysic
al A
ctiv
ity:
Tos
s a
ballo
on in
the
air
and
cal
l the
par
t of
the
bod
y to
be
used
to
stri
ke it
(kne
e, f
oot,
etc
). Th
e ba
lloon
can
al
so b
e ba
tted
, kic
ked,
or
boun
ced
betw
een
the
two
play
ers.
Try
bal
loon
jugg
ling
as w
ell.
Reci
pe S
ourc
e: E
lizab
eth
War
d, 3
-A-D
ay o
f D
airy
Port
ion
size
for
3-5
yea
r old:
1/1
6 of
rec
ipe
or 1
small pa
ncak
e
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Wee
k 3
Frid
ay
Brea
kfas
t
Min
ute
Men
u #
70
Pu
mpk
in P
atch
Muf
fins
I
ngre
dien
ts 1
2 M
uffins
24
Muf
fins
D
irec
tion
s
Cann
ed P
umpk
in
Brow
n su
gar,
pac
ked
Mel
ted
butt
er o
r m
arga
rine
Eg
gs, w
hole
, fre
sh
All-
Purp
ose
flou
r, w
hite
, enr
iche
d
(or
try
1 cu
p A
ll Pu
rpos
e fl
our
a
nd 1
cup
who
le w
heat
flo
ur)
Baki
ng p
owde
r
Salt
, tab
le
Preh
eat
oven
to
375
degr
ees.
In
a la
rge
mix
ing
bowl
, mix
or
blen
d th
e pu
mpk
in, b
rown
sug
ar,
mel
ted
butt
er, a
nd e
ggs.
In
a s
epar
ate
bowl
, sif
t th
e fl
our
with
the
bak
ing
powd
er
and
salt
. A
dd t
he d
ry in
gred
ient
s to
the
pu
mpk
in m
ixtu
re a
nd s
tir
or
blen
d un
til j
ust
com
bine
d. S
poon
th
e ba
tter
into
a 1
2-cu
p m
uffi
n ti
n lin
ed w
ith
pape
r lin
ers.
Bak
e th
e m
uffi
ns f
or 2
0 m
inut
es.
2 cu
p 1
cup
½ cu
p 4
eggs
4
cup
4 ts
p 1
tsp
1 cu
p ½
cup
¼ cu
p 2
eggs
2
cups
2
tsp
½ ts
p
Nut
riti
on T
ip:
Cann
ed p
umpk
in is
a g
reat
sou
rce
of V
itam
in A
; whi
ch k
ids
need
for
vis
ion,
gro
wth
and
deve
lopm
ent.
Ph
ysic
al A
ctiv
ity:
As
a gr
oup
toss
/bum
p ar
ound
a b
allo
on w
itho
ut le
ttin
g it
tou
ch t
he g
roun
d.
Reci
pe S
ourc
e: L
aura
Eng
land
, Koo
tena
i Val
ley
Hea
d St
art
Port
ion
size
for
3-5
yea
r old:
½ m
uffin
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Wee
k 4
Wed
nesd
ay
Snac
k
Min
ute
Men
u #
273
Soft
Pre
tzels
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Dry
act
ive
yeas
t, B
aker
‛s A
pple
or
whit
e gr
ape
juic
e,
lu
kewa
rm, u
nswe
eten
ed
Salt
, tab
le
Vege
tabl
e oi
l Eg
g, w
hole
, fre
sh, b
eate
n A
ll-Pu
rpos
e fl
our,
enr
iche
d,
bl
each
ed
1. In
a la
rge
mix
ing
bowl
, com
bine
hal
f of
the
flo
ur, o
il, y
east
and
fru
it ju
ice.
2.
Bea
t wi
th a
n el
ectr
ic m
ixer
for
2-3
m
inut
es.
3. S
tir
in r
emai
ning
flo
ur
4. K
nead
on
flou
red
boar
d fo
r 10
m
inut
es o
r un
til d
ough
is s
moo
th a
nd
elas
tic.
Add
mor
e fl
our
if d
ough
is
stic
ky.
5. P
inch
off
pie
ces
of d
ough
and
rol
l to
form
16
long
str
ips.
6.
Twi
st in
to d
esir
ed s
hape
s an
d pl
ace
on li
ghtl
y gr
ease
d ba
king
she
ets.
7.
Let
ris
e in
a w
arm
pla
ce f
or 3
0 m
inut
es.
8. B
rush
wit
h eg
g an
d sp
rink
le w
ith
salt
. 9.
Bak
e at
450
deg
rees
F f
or 1
5 m
inut
es o
r un
til b
rown
.
2 Tb
sp
1 ½
cup
½ ts
p 2
Tbsp
2
lg. e
ggs
1 qt
1 Tb
sp
¾ cu
p ¼
tsp
1 Tb
sp
1 lg
. egg
2
cups
Nut
riti
on T
ip: T
he s
ugar
nat
ural
ly p
rese
nt in
app
le o
r wh
ite
grap
e ju
ice
swee
tens
the
fla
vor
of t
his
pret
zel w
itho
ut a
ddin
g ex
tra
“whi
te” s
ugar
. Ph
ysic
al A
ctiv
ity:
Inv
ent
danc
es t
o yo
ur f
avor
ite
song
s.
Reci
pe S
ourc
e: W
hat‛s
Coo
kin‛
II, N
ebra
ska
Dep
t. o
f Ed
ucat
ion
Nut
riti
on S
ervi
ces
Port
ion
size
for
3-5
yea
r old:
1/2
pre
tzel
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e
Wee
k 5
Frid
ay
Snac
k
Min
ute
Men
u #
280
Spinac
h Sa
lad
I
ngre
dien
ts 9
Ser
ving
s 1
8 Se
rvings
D
irec
tion
s
Fres
h sp
inac
h Ve
geta
ble
oil
Lem
on ju
ice
Garl
ic p
owde
r Su
gar
Chop
ped
hard
coo
ked
eggs
Co
oked
and
cho
pped
bac
on
1. W
ash
and
drai
n sp
inac
h, p
inch
of
f st
ems,
tea
r in
to b
it-s
ize
piec
es a
nd p
lace
in a
sal
ad b
owl.
2. T
o m
ake
dres
sing
, com
bine
ve
geta
ble
oil,
lem
on ju
ice,
gar
lic
powd
er a
nd s
ugar
in a
scr
ew t
op
jar.
Cov
er a
nd s
hake
wel
l. 3.
Pou
r dr
essi
ng o
ver
spin
ach;
to
ss li
ghtl
y to
coa
t sp
inac
h 4.
Spr
inkl
e ba
con
and
egg
on t
op.
5 ½
cups
4
Tbsp
2
Tbsp
¼
tsp
2 ts
p 2
larg
e eg
gs
4 sl
ices
2 ¾
cups
2
Tbsp
1
Tbsp
1/
8 ts
p 1
tsp
1 la
rge
egg
2 sl
ices
Nut
riti
on T
ip:
Iron
and
Vit
amin
C: A
gre
at w
ay t
o do
uble
up
on f
ight
ing
infe
ctio
ns w
ith
last
ing
ener
gy.
Phys
ical
Act
ivit
y: B
alan
cing
Rel
ay –
Div
ide
child
ren
up in
to g
roup
s. G
ive
each
gro
up a
bea
nbag
or
smal
l sof
t to
y to
bal
ance
on
thei
r he
ad. T
hey
have
to
race
, wit
h ou
t dr
oppi
ng t
he b
eanb
ag, t
o a
poin
t an
d ba
ck. T
he f
irst
tea
m t
o su
cces
sful
ly m
ake
it w
ins.
Re
cipe
Sou
rce:
Rob
in T
imm
erm
an -
Gen
eva
Port
ion
size
for
3-5
yea
r old:
¼ c
up
Each
ser
ving
pro
vide
s:
¼ cu
p ve
geta
ble
Wee
k 1
Frid
ay
Lunc
h
Min
ute
Men
u #
160
Sunn
y Ca
rrot
Salad
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Carr
ots,
gra
ted
or s
hred
ded
Rais
ins
(ligh
t or
dar
k)
May
onna
ise
Sa
lted
pea
nuts
, opt
ion
to le
ave
off
Lett
uce
Peel
car
rots
wit
h a
vege
tabl
e pe
eler
and
gra
te c
oars
ely
or
shre
d. A
dd t
he r
aisi
ns,
may
onna
ise
and
salt
ed
pean
uts,
sav
ing
abou
t 1
tabl
espo
on o
f pe
anut
s to
ga
rnis
h sa
lads
. Sti
r to
mix
th
orou
gh. P
lace
a le
ttuc
e le
af
on e
ach
4 sa
lad
plat
es. S
poon
ca
rrot
sal
ad in
to c
ente
r of
ea
ch le
af. S
prin
kle
a fe
w pe
anut
s ov
er t
op o
f sa
lad.
Re
frig
erat
e un
til s
ervi
ng t
ime.
1 qt
+ 1
cup
1
¼ cu
p ¾c
up +
1 T
bsp
spri
nkle
d 1
larg
e le
af
each
2 cu
ps
½ cu
p 1/
3 cu
p sp
rink
led
1 la
rge
leaf
ea
ch
Nut
riti
on T
ip:
Carr
ots
cont
ain
Vita
min
A t
o ke
ep y
our
imm
une
syst
em s
tron
g an
d ab
le t
o fi
ght
off
infe
ctio
ns.
Phys
ical
Act
ivit
y: L
et c
hild
ren
pret
end
they
are
bun
nies
or
jack
rabb
its.
Hav
e a
bunn
y/ra
bbit
rac
e.
Reci
pe S
ourc
e: h
ttp:
//ho
meh
eart
h.vi
rtua
lave
.net
/sun
nyca
rrot
.htm
l
Port
ion
size
for
3-5
yea
r old:
¼ c
up
Each
ser
ving
pro
vide
s: ¼
cup
fru
it/v
eget
able
Wee
k 1
Thur
sday
Lu
nch
Min
ute
Men
u #
181
Suns
hine
Tac
os
I
ngre
dien
ts 1
0 Se
rvings
20
Ser
ving
s Direc
tion
s
Tort
illas
(10”
in d
iam
eter
) Eg
gs (w
hole
, scr
ambl
ed)
Chee
se (A
mer
ican
or
ched
dar)
Scra
mbl
e th
e eg
gs.
Spri
nkle
che
ese
on t
orti
llas
and
heat
unt
il ch
eese
mel
ts.
Add
scr
ambl
ed e
ggs
to t
orti
llas,
fo
ld li
ke a
tac
o an
d en
joy!
10 e
ach
12 la
rge
1 cu
p (s
hred
ded)
5 ea
ch
6 la
rge
½ cu
p (s
hred
ded)
Nut
riti
on T
ip:
Try
usin
g wh
ole
whea
t to
rtill
as in
thi
s re
cipe
to
incr
ease
fib
er a
nd B
Vit
amin
s.
Phys
ical
Act
ivit
y: P
lay
a ga
me
of s
occe
r wi
th a
bea
chba
ll.
Reci
pe S
ourc
e: L
aura
Eng
land
, Koo
tena
i Val
ley
Hea
d St
art
Port
ion
size
for
3-5
yea
r old:
½ t
aco
Ea
ch s
erving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e, 1
oz
mea
t alte
rnat
e
Wee
k 2
Wed
nesd
ay
Brea
kfas
t M
inut
e M
enu
#63
Tast
y Le
mon
y Fi
sh N
ugge
ts
I
ngre
dien
ts 1
2 Se
rvings
25
Ser
ving
s Direc
tion
s
Corn
Fla
kes
Grou
nd b
lack
or
whit
e pe
pper
Ra
w bo
nele
ss, s
kinl
ess
Fish
Fill
ets
(at
leas
t 1.1
oz
each
) Lo
wfat
Lem
on y
ogur
t
In a
sm
all b
owl,
com
bine
cru
shed
corn
fla
kes
and
pepp
er.
In a
noth
er b
owl,
coat
fis
h wi
th
yogu
rt.
Roll
fish
pie
ces
in c
orn
flak
e m
ixur
e to
coa
t.
Ligh
tly
coat
13"
x18"
x1"
pan
with
pa
n re
leas
e sp
ray.
Plac
e 24
pie
ces
of f
ish
in s
ingl
e la
yer.
(Use
two
pa
ns f
or 2
5 se
rvin
gs).
Bake
in o
ven:
Co
nven
tion
al: 5
00 f
or 1
3-17
min
. C
onve
ctio
n: 4
50 f
or 1
2-15
min
.
1 cu
p 1
tsp
3 lb
, 7 o
z (5
0 pi
eces
) 2/
3 cu
p
½ cu
p ½
tsp
1 lb
, 12
oz
(24
piec
es)
1/3
cup
Nut
riti
on T
ip: F
ish
is a
gre
at s
ourc
e of
om
ega
3 fa
tty
acid
s (g
ood
for
your
hea
rt).
Ph
ysic
al A
ctiv
ity:
Hav
e a
jum
ping
jack
eve
nt, s
ee if
kid
s ca
n do
10
jum
ping
jack
s, t
hen
15 a
nd t
hen
20!
Reci
pe S
ourc
e: U
SDA
D-4
6
Port
ion
size
for
3-5
yea
r old:
1 ½
oz
of f
ish
(app
rox.
½ t
he s
ize
of a
dec
k of
car
ds)
Serv
ing
is t
wo p
iece
s. Ea
ch s
erving
pro
vide
s: 1
½ o
z mea
t
Wee
k 3
Fri
day
Lunc
h M
inut
e M
enu
#16
7
Tate
r To
t Ca
sser
ole
I
ngre
dien
ts 1
6 Se
rvings
32
Ser
ving
s Direc
tion
s
Dri
ed o
nion
Re
duce
d fa
t cr
eam
of
chic
ken
soup
Ch
icke
n ri
ce s
oup
Pepp
er
Dri
ed m
usta
rd
Cook
ed c
hick
en (c
hopp
ed)
Tate
r to
ts
Mix
fir
st 5
ingr
edie
nts
toge
ther
in la
rge
bowl
. Add
ch
icke
n an
d ta
ters
. Sti
r.
Pour
into
8 x
8” b
akin
g pa
n.
Bake
at
350
for
45 m
inut
es.
4 Tb
sp
2-10
oz
cans
2-
10 o
z ca
ns
¼ ts
p 1
tsp
6 cu
ps
2 po
unds
2 Tb
sp
1-10
oz
can
1-10
oz
can
1/8
tsp
½ ts
p 3
cups
1
poun
d
Nut
riti
on T
ip:
Vita
min
C h
elps
impr
ove
the
abso
rpti
on o
f ir
on.
Serv
e th
is r
ecip
e wi
th a
Vit
amin
C r
ich
frui
t.
Phys
ical
Act
ivit
y: “T
urtl
e an
d Ra
bbit
” – E
xpla
in t
urtl
es m
ove
slow
ly a
nd r
abbi
ts m
ove
fast
. Whe
n tu
rtle
is c
alle
d ou
t th
e ch
ildre
n m
ust
mov
e sl
owly
unt
il ra
bbit
is c
alle
d ou
t. R
epea
t al
tern
atin
g an
imal
s to
kee
p ch
ildre
n m
ovin
g.
Reci
pe S
ourc
e: Y
oung
Par
ents
Edu
cati
on C
ente
r, G
reat
Fal
ls
Port
ion
size
for
3-5
yea
r old:
1/
16 o
f re
cipe
Ea
ch s
erving
pro
vide
s: 1
½ o
z mea
t an
d <
¼ cu
p ve
geta
ble
Wee
k 2
Wed
nesd
ay
Lunc
h
Min
ute
Men
u #
163
Tu
rkey
Tet
razz
ini
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Verm
icel
li sp
aghe
tti,
dry,
enr
iche
d
Mus
hroo
m s
oup,
con
dens
ed
Mus
hroo
ms,
can
ned,
dra
ined
M
ilk, 1
% L
ow-f
at
Turk
ey, r
oast
ed, c
hopp
ed/d
iced
Gr
een
pepp
er, r
aw, c
hopp
ed
Pim
ento
, can
ned
Ched
dar
chee
se, s
hred
ded
Salt
and
pep
per
to t
aste
Pa
rmes
an c
hees
e, g
rate
d M
elte
d bu
tter
Mix
all
ingr
edie
nts,
pla
ce
in a
gre
ased
9 x
13
inch
pa
n.
Spri
nkle
wit
h Pa
rmes
an
chee
se o
n to
p an
d dr
izzl
e m
elte
d bu
tter
. Ba
ke a
t 35
0 de
gree
s fo
r 45
min
utes
.
1 lb
4
cans
2
cans
2
cups
1
qt
1 cu
p 1
cup
1 qt
1
cup
1/3
c. +
2 t
sp
8 oz
2
can
1 ca
n 1
cup
2 cu
ps
½ cu
p ½
cup
2 cu
ps
½ cu
p 3
Tbsp
Nut
riti
on T
ip:
Try
usin
g th
in w
hole
whe
at s
pagh
etti
noo
dles
in t
his
reci
pe f
or e
xtra
nut
riti
on a
nd a
dded
fib
er.
Ph
ysic
al A
ctiv
ity:
Bal
loon
vol
leyb
all –
chi
ldre
n ca
n be
sta
ndin
g on
the
flo
or. A
rop
e is
tie
d ju
st a
bove
the
ir h
eads
and
the
y ca
n ba
t it
bac
k an
d fo
rth
acro
ss t
he r
ope.
Re
cipe
Sou
rce:
www
.coo
ks.c
om
Port
ion
size
for
3-5
yea
r old:
1/1
2 of
rec
ipe
Each
ser
ving
pro
vide
s: ½
slic
e br
ead
alte
rnat
e, 1
½ o
z mea
t/mea
t alte
rnat
e
Wee
k 4
Thur
sday
Lu
nch
Min
ute
Men
u #
174
Vege
table
Chili
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Vege
tabl
e oi
l O
nion
s, c
hopp
ed o
r
Deh
ydra
ted
oni
ons
Fres
h gr
een
pepp
ers,
cho
pped
,
Or
drie
d gr
een
pepp
ers
Chili
pow
der
Cum
in
Gran
ulat
ed g
arlic
O
nion
sal
t Re
d ho
t sa
uce
(opt
iona
l) Br
own
suga
r Ca
nned
cru
shed
tom
atoe
s Ca
nned
dic
ed t
omat
oes,
dra
ined
Ca
nned
kid
ney
bean
s, d
rain
ed
No.
3 b
ulgu
r wh
eat
Wat
er
Low-
fat
plai
n yo
gurt
Lo
w-fa
t ch
edda
r ch
eese
, shr
edde
d *
when
usi
ng d
ehyd
rate
d ve
ggie
s, r
e-hy
drat
e in
equ
al
am
ount
of
wate
r.
Hea
t th
e oi
l.
Add
the
cho
pped
oni
ons
and
saut
é 3
min
utes
, unt
il tr
ansl
ucen
t.
Add
the
cho
pped
gre
en p
eppe
rs
and
saut
é 2
min
utes
, unt
il te
nder
. A
dd t
he c
hili
powd
er, c
umin
, gr
anul
ated
gar
lic, o
nion
sal
t, b
rown
su
gar,
and
tom
atoe
s. S
imm
er 1
5 m
inut
es, u
ncov
ered
. A
dd t
he k
idne
y be
ans,
bul
gur
whea
t, a
nd w
ater
. Sim
mer
15
min
utes
, unc
over
ed.
Add
yog
urt
and
stir
to
blen
d.
Spri
nkle
¼ c
up o
f ch
edda
r ch
eese
on
top
of
each
ser
ving
.
2 Tb
sp
2 cu
ps
½ cu
p
1 cu
p 2
Tbsp
+2 t
sp
¼ cu
p+2
Tbsp
2
Tbsp
2
tsp
1 ts
p 2
Tbsp
¼
cup
1 qt
+2 c
ups
1 ¼
cup
1 qt
+2 ¼
cup
s 1
½ cu
p 2
cups
2
cups
1
lb 9
oz
or
(1
qt+2
¼ c
ups)
2 ½
tsp
¾ cu
p 3
Tbsp
3/
8 cu
p 3
tsp
2 Tb
sp+1
tsp
2
¼ ts
p ¾
tsp
½ ts
p ¾
Tbsp
1
½ Tb
sp
2 ½
cup
½ cu
p 2
½ cu
p 2/
3 cu
p 7/
8 cu
p ¾
cup
10 o
z (2
½ c
up)
Nut
riti
on T
ip:
Kidn
ey b
eans
, lik
e al
l leg
umes
, pro
vide
iron
and
fib
er.
Cann
ed b
eans
are
a q
uick
, hea
lthy
, and
cos
t-ef
fect
ive.
Ph
ysic
al A
ctiv
ity:
Hav
e th
e ch
ildre
n do
a p
rete
nd t
riat
hlon
. Ru
n in
pla
ce, l
ay o
n tu
mm
y an
d sw
im, a
nd t
hen
flip
ove
r to
bac
k an
d pe
dal p
rete
nd b
ikes
. M
ake
med
als
and
stri
ng o
n th
ick
ribb
ons
for
tria
thlo
n co
mpe
tito
rs.
Reci
pe S
ourc
e: U
SDA
-D-2
6
Port
ion
size
for
3-5
yea
r old:
¾ c
up
Each
ser
ving
pro
vide
s: 2
oz
mea
t, 3
/8 c
up v
eget
able
Wee
k 5
Wed
nesd
ay
Lunc
h M
inut
e M
enu
#17
8
Vege
table
Soup
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Chic
ken
or b
eef
stoc
k To
mat
oes,
can
ned,
cru
shed
Fr
esh
cele
ry, c
hopp
ed/d
iced
O
nion
s, f
resh
, cho
pped
Bl
ack
pepp
er
Pars
ley
flak
es, d
ried
Ga
rlic
pow
der
Corn
, swe
et y
ello
w, c
anne
d, d
rain
ed
(O
R fr
ozen
who
le k
erne
l cor
n)
Cann
ed, d
iced
car
rots
, dra
ined
(O
R fr
ozen
slic
ed c
arro
ts)
Gree
n be
ans,
can
ned,
dra
ined
,
(O
R fr
ozen
cut
gre
en b
eans
) Gr
een
peas
, can
ned,
dra
ined
(O
R fr
ozen
gre
en p
eas)
Com
bine
sto
ck, t
omat
oes,
cel
ery,
on
ions
, pep
per,
par
sley
fla
kes,
and
ga
rlic
pow
der.
Bri
ng t
o a
boil.
Re
duce
hea
t an
d co
ver.
Sim
mer
fo
r 20
min
utes
. A
dd c
orn,
car
rots
, gre
en b
eans
, an
d gr
een
peas
. (Fr
ozen
ve
geta
bles
may
be
com
bine
d wi
th
cann
ed v
eget
able
s.)
Cove
r an
d si
mm
er f
or 1
5 m
inut
es,
or u
ntil
vege
tabl
es a
re t
ende
r.
3 qt
+ 3
cup
s 1
qt +
2 c
ups
1 ¼
cups
1
¼ cu
p +2
Tbs
p ½
tsp
2 Tb
sp
1 Tb
sp
1 ½
cups
(1
½ c
up +
2Tb
sp)
1 ½
cup
(2 ½
cup
s)
1 ½
cups
(1
½ c
ups)
1
½ cu
ps
(2 c
ups)
1 qt
+ 2
cup
s 2
½ cu
ps
½ cu
p 2/
3 cu
p 1/
8 ts
p ¾
Tbsp
1
¼ ts
p 2/
3 cu
p (3
/4 c
up)
2/3
cup
(1 c
up)
2/3
cup
(¾ c
up)
2/3
cup
(¾ c
up)
Nut
riti
on T
ip:
This
sou
p is
goo
d wi
th e
ithe
r ca
nned
or
froz
en v
eget
able
s. T
alk
abou
t al
l the
col
ors
of v
eget
able
s in
thi
s so
up.
Ph
ysic
al A
ctiv
ity:
“Pan
tom
ime”
–Le
t ea
ch c
hild
sug
gest
an
anim
al o
r pe
rson
tha
t th
e gr
oup
will
“act
out
” as
a gr
oup.
Re
cipe
Sou
rce:
USD
A
Port
ion
size
for
3-5
yea
r old:
1 c
up
Each
ser
ving
pro
vide
s: ½
cup
veg
etab
le
Wee
k 5
Mon
day
Lunc
h M
inut
e M
enu
#17
6
Vo
lcan
o Po
tato
es
I
ngre
dien
ts 1
2 Se
rvings
24
Ser
ving
s Direc
tion
s
Swee
t Po
tato
es, r
aw,
Pee
led*
Bu
tter
Pepp
er
Salt
Pa
prik
a M
ilk, 1
% lo
w-fa
t Gr
ated
che
ese,
che
ddar
,
or A
mer
ican
*R
ecip
e ca
n al
so b
e m
ade
with
whi
te p
otat
oes.
Pare
, coo
k, a
nd m
ash
pota
toes
unt
il sm
ooth
and
ligh
t.
Add
but
ter,
a f
ew g
rain
s of
pep
per,
sa
lt, a
nd p
apri
ka t
o ta
ste
with
su
ffic
ient
milk
to
moi
sten
th
orou
ghly
. M
ake
into
irre
gula
r co
nes
abou
t 3
inch
es h
igh
and
plac
e on
a p
latt
er f
or
baki
ng. I
n th
e to
p of
eac
h co
ne m
ake
a de
ep in
dent
atio
n.
Mix
the
gra
ted
chee
se w
ith
a lit
tle
salt
and
eno
ugh
papr
ika
to m
ake
it
quit
e re
d, a
nd f
ill e
ach
cone
wit
h th
is
mix
ture
. Spr
inkl
e m
ore
chee
se o
ver
the
cone
s an
d pl
ace
in a
hot
ove
n. A
s th
e ch
eese
mel
ts it
will
spr
ead
and
cove
r th
e si
de o
f th
e co
nes.
4 lb
+ 6
oz
(~6
pota
toes
) ¼
cup
To t
aste
1
1/8
tsp
To t
aste
½
cup
3 Tb
sp
(shr
edde
d)
2 lb
+ 3
oz
(~3
pota
toes
)
1/8
cup
To
tas
te
.5 t
sp
To t
aste
¼
cup
1 Tb
sp
(shr
edde
d)
Nut
riti
on T
ip: F
resh
pot
atoe
s ar
e a
good
sou
rce
of v
itam
in C
. Sw
eet
Pota
toes
con
tain
Vit
amin
A f
or h
ealt
hy s
kin.
Ph
ysic
al A
ctiv
ity:
“Fru
it/V
eget
able
Tag
” – t
he k
ids
play
fre
eze
tag
like
norm
al, b
ut t
o ge
t un
froz
en, t
hey
mus
t ho
ller
out
a fa
vori
te f
ruit
or
vege
tabl
e.
Reci
pe S
ourc
e: h
ttp:
//na
ncys
kitc
hen.
com
Port
ion
size
for
3-5
yea
r old:
¼ c
up
Each
ser
ving
pro
vide
s: ¼
cup
veg
etab
le
Wee
k 3
Tues
day
Lunc
h
Min
ute
Men
u #
170
Who
le G
rain B
anan
a M
uffins
In
gred
ient
s 12
Muf
fins
24
Muf
fins
D
irec
tion
s
Enri
ched
AP
whit
e fl
our
Who
le w
heat
flo
ur
Whe
at g
erm
Sa
lt
Ba
king
Pow
der
Egg,
Who
le, F
resh
Ri
pe b
anan
a (m
ashe
d)
App
le ju
ice
(con
cent
rate
, tha
wed)
M
ilk (s
kim
)
e
wer‛;
wlr
Butt
er (m
elte
d)
Dri
ed f
ruit
(opt
iona
l) (R
aisi
ns, c
hopp
ed a
pric
ots)
Preh
eat
oven
to
400
degr
ees.
In
a m
ixin
g bo
wl c
ombi
ne f
lour
s, w
heat
ge
rm, s
alt
and
baki
ng p
owde
r. I
n a
sepa
rate
bow
l, be
at t
oget
her
the
egg,
juic
e co
ncen
trat
e, m
ilk,
butt
er &
ban
ana.
Add
the
milk
m
ixtu
re t
o th
e dr
y in
gred
ient
s an
d m
ix u
ntil
just
com
bine
d. F
old
in
frui
t, b
eing
car
eful
not
to
over
m
ix.
Spra
y m
uffi
n pa
n wi
th
cook
ing
spra
y. F
ill e
ach
cup
2/3
full
and
bake
for
15
min
utes
. Ca
n sp
read
wit
h pe
anut
but
ter
or
crea
m c
hees
e.
2 cu
p 2
cup
2/
3 cu
p ½
tsp
2 Tb
sp
2 la
rge
1 cu
p ½
cup
2 cu
p 2
Tbsp
½
cup
1 cu
p 1
cup
1/3
cup
a
pinc
h 3
tsp
1 la
rge
½ cu
p ¼
cup
1 cu
p 3
tsp
¼ cu
p
Nut
riti
on T
ip: E
nric
hed
flou
r, r
aisi
ns a
nd d
ried
apr
icot
s co
ntai
n ir
on t
o ke
ep y
our
ener
gy le
vel u
p!
Phys
ical
Act
ivit
y: P
ick
a fa
vori
te s
ong
and
danc
e al
ong
to it
! Re
cipe
Sou
rce:
www
.pam
msh
ouse
.com
/kid
seat
vegg
ies.
htm
l
Port
ion
size
for
3-5
yea
r old:
1/2
muf
fin
Each
ser
ving
pro
vide
s: 1
½ br
ead
alte
rnat
e
Wee
k 1
Mon
day
Brea
kfas
t
Min
ute
Men
u #
56
Yogu
rt/C
erea
l/Fr
uit
Parf
ait
I
ngre
dien
ts 1
0 Se
rvings
25
Ser
ving
s Direc
tion
s
Low-
fat,
pla
in y
ogur
t Lo
w-su
gar,
who
le g
rain
cer
eal
Frui
t (f
resh
or
froz
en)
Pref
erab
ly in
a s
ee t
hrou
gh g
lass
, la
yer
the
yogu
rt, c
erea
l and
fru
it.
To
tal,
amon
gst
the
laye
rs, t
here
sh
ould
be
1/4
cup
yogu
rt, 1
/3 c
up
cere
al, a
nd 1
/2 c
up f
ruit
.
6 ¼
cups
8
1/3
cups
6
¼ cu
ps
2 ½
cups
3
1/3
cups
5
cups
Nut
riti
on T
ip: L
ook
for
seas
onal
fre
sh f
ruit
to
use
in t
his
reci
pe.
Froz
en f
ruit
is a
lso
a go
od c
hoic
e.
Ph
ysic
al A
ctiv
ity:
See
how
man
y tu
rns
the
kids
can
tak
e on
a ju
mp
rope
. O
r, la
y th
e ju
mp
rope
on
the
floo
r an
d co
unt
how
man
y ti
mes
the
y ca
n ju
mp
over
it.
Re
cipe
Sou
rce:
Mon
tana
Chi
ld a
nd A
dult
Car
e Fo
od P
rogr
am
Port
ion
size
for
3-5
yea
r old:
1 p
arfa
it t
o includ
e ¼
cup
yogu
rt,
1/3
cup
cere
al,
½ cu
p fr
uit
Each
ser
ving
pro
vide
s:
½ oz
mea
t alte
rnat
e, ½
slic
e br
ead
alte
rnat
e, ½
cup
fru
it
Wee
k 1
Tues
day
Brea
kfas
t M
inut
e M
enu
#57
