MENU PLANNING FORM FOR TALLADEGA CLAY RANDOLPH & COOSA CHILD CARE/HEAD START FOOD PROGRAM MEAL PATTERN MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

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1 MONTH OF APRIL 2017 WEEK NO TROPICAL FRUIT APPLE SAUCE TROPICAL FRUIT ORANGE JUICE /CEREAL WHEAT TOAST CINNAMON RAISIN HOT GRITS CHEESE WHEAT BAGEL OR BISCUITS TOAST SPAGHETTI CHICKEN SALAD FISH NUGGETS PINTO BEANS VEGETABLE/FRUIT TOSSED SALAD SPINACH TOSSED SALAD CUCUMBER, ONION, & TOMATO SALAD VEGETABLE/FRUIT ½ APPLE ½ ORANGE SLICED PEACHES PEAR HALVES SNACKS: (two components required) WHEAT SPAGHETTI NOODLES GRAHAM ½ SLICED WHEAT ½ SLICED WHEAT CORN Meat/Meat Alternate SLICED TURKEY BLACK BEANS SLICED CHEESE Juice/fruit/vegetable APPLESAUCE CAULIFLOWER RANCH DRESSING GRAPE JUICE CRUSHED PINEAPPLE QUINOA, SOFT TORTILLA Trimming the Fat from Our Diets Choose meat with the least amount of fat. Remove fat. Trim off the fat you can see from meat and poultry. Remove the skin from poultry. Remove fat from canned meats. Buy tuna packed in water. Chill soups and stews and remove the solid fat layer from the top. Cook meats by: baking, microwaving, broiling, grilling boiling, and stir frying. Cook with little or no added fat. Use non-stick pans, or spray with cooking spray. Drain off fat after browning ground meat. To remove even more fat, rinse the browned ground meat crumbles with hot (not boiling) water. Then blot with paper towel. Eat meat in moderation. Add more grains, fruits and vegetables to your meal. A deck of cards is about the size of 3 ounces of meat, poultry or fish. Three ounces of cooked and boneless meat is a serving for one adult.

2 EXERCISE MONTH OF APRIL 2017 WEEK NO APPLE JUICE GRAPE JUICE ORANGE JUICE ½ ORANGE / CEREAL HOT GRITS TURKEY SAUSAGE PIZZA CHERRIOES HOT BISCUITS/ TURKEY BACON FLUID VEGETABLE/FRUIT BAR-B-Q CHICKEN TACOES WITH HARD SHELL SQUASH SHREDDED CASSEROLE LETTUCE/DICED TOMATOES BAKED FISH BROCCOLI LASAGNA STEAMED BABY CARROTS VEGETABLE /FRUIT TROPICAL FRUIT MIXED FRUJIT SLICED PEACHES ½ APPLE /KIWI FRUIT WHEAT ROLLS TACO SHELL ROLLS WHEAT PASTA IN LASAGNA WHOLE KERNAL CORN SNACK: (two Components required Meat/Meat Alternate STRING CHEESE BOILED EGGS SLICED CHEESE Juice/fruit/vegetable CRUSHED PINEAPPLES TORTILLA CHIPS/SALSA *PEAR BUNNIES ½ ORANGE APPLE JUICE OVAL RITZ CAKE WITH STRAWBERRY ICING ICE CREAM REMARKS: Cook with less fat. Replace whole milk in recipes with low-fat or skim milk. Replace cream in recipes with evaporated skim milk. Use smaller amounts of full-fat cheese, such as cheddar or use lower fat cheese such as part skim mozzarella. Decrease the amount of fat in recipes. Do not decrease fat if the recipe has already been reduced in fat. Start by decreasing the fat by ¼. For example, if a cake recipe calls for 1 cups of margarine, use ¾ cup of margarine. The fat in recipes for quick bread, muffins, and some soft cookies can be decreased by ½. For example, if a muffin recipe calls for 1 cup oil, use ½ cup oil. Replace chocolate and nuts with raisins or chopped fresh fruits or canned fruits. Replace sour cream with nonfat or low-fat sour cream or low -fat yogurt. Decrease the amount of oil in homemade salad dressings. Try using one part oil to two parts vinegar. Use skim milk or low-fat milk in place or whole milk. It may be easier to take one step at a time. Start by switching from whole milk to 2% low-fat milk. Later switch to 1% low-fat and then to skim milk.

3 MONTH OF APRIL 2017 WEEK NO MIXED FUIT GRAPE JUICE ½ BANANA CINNAMON APPLE SAUCE / CEREAL HOT GRITS WHEAT WAFFLES/ CORN FLAKES HOT WHEAT FRUIT TOPPING BISCUITS TUNA SALAD PIZZA TURKEY MEAT FISH NUGGETS LOAF VEGETABLE /FRUIT STEAMED BABY BROCCOLI/RANCH STRING BEANS BROCOLI SALAD CARROTS VEGETABLE /FRUIT ½ APPLE ½ ORANGE MASHED POTATOES PEACH HALVES SNACK: (two components required) NON SALTED SALTINE ½ SLICE WHEAT ½ SLICE WHEAT WHEAT ROLLS Meat/Meat Alternate *SLICED CHEESE ASSORTED YOGURT STRING CHEESE ASSORTED YOGURT Juice/fruit/vegetable *½ APPLE ½ APPLE *½ ORANGE ½ CUP STRAWBERRIES *TORTILLA CHIPS/W SALSA PHYSICAL ACTIVITY Physical activity does not need to be hard to provide some benefit. Participating in moderate-intensity physical activity is a vital component of a healthy lifestyle for people of all ages and abilities. There is no demographic or social group in America that could not benefit from becoming more active. Some ways children can become active are: swim, jump rope, skate, bicycle, skateboard, run or jog, walk the dog, play outside, help around the house, play basketball, play baseball, play tennis, play soccer, go hiking, etc.

4 MONTH OF APRIL 2017 WEEK NO MANDARIN ORANGES CRUSHED PINEAPPLES / CEREAL CHEESE TOAST BURRITOES TURKEY BURGERS FISH SQUARES /GRAVY VEGETABLE /FRUIT BROCCOLI SPEARS / RANCH DRESSING VEGETABLE /FRUIT PEACH HALVES CANTALOUPE SLCIES ½ WHEAT ½ SLICE WHEAT 1/2 BANANA APPLE JUICE RICE KRISPIES HOT OATMEAL TURKEY POT BLACKEYED PEAS ROAST TOSSED SALAD TURNIP GREENS CABBAGE SLAW SPICED APPLES CORN MANDARIN ORANGES WHEAT ROLLS SNACK:(two components required) Meat/Meat Alternate Juice/fruit/vegetable GRAPEFRUIT SECTIONS ½ PEAR *SALTINE *FRESH STRAWBERRIES *FRESH CAULIFLOWERI/ CARROTS RANCH DRESSING The table* below provides recommendations on how to increase your physical activity based on your current activity level. Check it out to see where you are and how you can challenge yourself. If... Then... You do not currently engage in regular physical activity, you should begin by incorporating a few minutes of physical activity into each day, gradually building up to 30 minutes or more of moderate-intensity activities. You are now active, but at less than the recommended levels, you should strive to adopt more consistent activity: moderate-intensity physical activity for 30 minutes or more on 5 or more days of the week, or vigorous-intensity physical activity for 20 minutes or more on 3 or more days of the week. You currently engage in moderate-intensity activities for at least 30 minutes on 5 or more days of the week, you may achieve even greater health benefits by increasing the time spent or intensity of those activities.

5 You currently regularly engage in vigorous-intensity activities 20 minutes or more on 3 or more days of the week, you should continue to do so. Fast Wraps INGREDIENTS 8 cherry tomatoes 2 10-inch tomato-basil, spinach, or whole grain flour tortillas ¼ cup light toasted onion sour cream dip 4 very thin slices deli turkey or chicken ½ cup fresh spinach leaves ¼ cup purchased shredded carrot UTENSILS cutting board sharp knife table knife measuring cups plastic wrap DIRECTIONS 1. Put the tomatoes on the cutting board. Use a sharp knife to half each tomato. 2. Use the table knife to spread each tortilla with 2 tablespoons of dip. Divide meat between tortillas. Top with spinach leaves, tomato, and carrot. Tightly roll up tortillas. If desired, use a sharp knife to cut each wrap in half and then in half again so that you have four even pieces. Makes 2 to 4 servings. Nutrition Facts per Serving: 388 calories, 9 g total fat, 18 mg cholesterol, 939 mg sodium, 59 g carbohydrate, 6 g sugar, 6 g fiber, 16 g protein. Note: Fiber, protein fat and calories vary in these tortillas Make sure to read labels and pick tortillas high in fiber and protein. Food Fact The vitamin A in carrots can help you see in the dark.