CAP HEAD START / EARLY HEAD START NUTRITIONAL MENUS WEEK 1

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1 WEEK 1 Whole Wheat Bagel - ½ slice WG Toasted Cheese Sandwich - 1½ oz. Tomato Soup - 1 cup Carrot Sticks - 4 T/Steamed Carrot - ¼ cup Breadstix - 1 Pineapple Chucks - ½ cup Cottage Cheese - ½ cup Hard Boiled Egg - 1 Whole Wheat Toast - ½ slice WG Egg w/diced Ham Cass. - ½ oz. Meatballs - 1½ oz. (6) Mashed Potatoes - ½ cup Peas & Diced Carrots - ¼ cup Diced Pears - ¼ cup Whole Wheat Dinner Roll - 1 Graham Cracker - ½ sq. Fruit Cocktail - ½ cup Crispy Rice Cereal - ½ cup Chicken Nuggets - 1½ oz. (6) Baked Potato - ¼ cup Cole Slaw - ¼ cup Celery Sticks - 4 Orange Slices - ½ cup Sausage Gravy - ½ cup Pineapple Chunks - ½ cup Pizza - 1½ oz. Salad w/dressing - ¼ cup Orange Slices - ¼ cup Breadstick - 1 Club Crackers - 4 sq. Diced Pears - ½ cup Raspberries - ½ cup Pancakes - 1 Sausage - 1½ oz. White Chicken Patty - 1½ oz. Mixed Veggies - ¼ cup Orange Slices - ¼ cup PBJ Sandwich - 1 T/Cheese Ritz Bits Crackers - 1 pack Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which stretch expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy.

2 WEEK 2 Strawberries - ½ cup Cheerios - ½ cup Sloppy Joe - ½ cup Corn on the Cob - ¼ cup Diced Peaches - ¼ cup Breakfast Pizza - 1½ oz. Orange Half - ½ Baked Pork Patty - 1½ oz. Green Beans - ¼ cup Applesauce - ¼ cup Trail Mix - ½ cup Peaches - ½ cup Fish Nuggets - 1½ oz. (6) Cheese Slice - 1 slice Tomato Slices - 3 Pears - ¼ cup Cheese Ritz Bits Crackers - 1 pack Toast - 1 slice Chili - ½ cup PB on Whole Wheat Bread - ½ Sand WG T/Cheese Sandwich on Whole Wheat Bread - ½ Sand WG Carrot & Celery Sticks - 4 T/Steamed Carrots - 4 T/ Apple Slices - ¼ cup Triscuits - 6 Strawberries - ½ cup Croissant - 1 Egg & Cheese - 1½ oz. He-man Potatoes w/hamburger - ½ cup Carrots - ¼ cup Ham Tortilla Rollup - 1 Add on to your active Time! Once you get used to regular physical activity, try to increase your weekly active time. The more time you spend being physically active, the more health benefits you will receive.

3 CAP HEAD START / EARLY HEAD START NUTRITIONAL MENUS WEEK 3 DAY AM SNACK BREAKFAST LUNCH Whole Wheat Toast - 1 slice WG Whole Wheat Toast - 1 slice WG Peanut Butter - 2 Tbs. T/Jelly - 2 Tbs. Chicken & Noodles - ½ cup Mashed Potatoes - ½ cup Green Beans - ¼ cup Pears - ¼ cup Salsa - ¼ cup Tortilla Chips - ¼ cup T/Saltines - 4 sq. Teddy Grahams - 1 pack French Toast Stix - 2 Crushed Strawberries - ½ cup Hamburger Patty - 1½ oz. Oven Fries - ½ cup California Blend - ¼ cup Sliced Peaches - ¼ cup Graham Cracker - 8 Sliced Apples - ½ cup English Muffin - 1 Cream of Wheat - ½ cup Diced Peaches - ½ cup Turkey Roast - 1½ oz. Strawberries - ¼ cup Rice Krispies - ½ cup Graham Crackers - 8 Cinnamon Raisin Bagel - ½ Pineapple Juice - 4 oz. BBQ Chicken - 1½ oz. Mashed Potatoes - ¼ cup Broccoli w/cheese - ¼ cup Triscuits - 4 Cheese - 4 cubes Peaches - ½ cup Breakfast Pizza - 1 slice Meatloaf - 1½ oz. Carrots - ¼ cup PM SNACK Enjoy your beverage! When water just won t do enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options.

4 WEEK 4 Rice Krispies - ½ cup Mini Bagel - 1 Quiche - 1 ½ oz. Cheese Ravioli w/meat Sauce - ½ cup Whole Wheat Breadstick - 1 WG Peas - ½ cup Tropical Fruit w/peaches - ½ cup Orange Halves - ½ Banana Nut Muffin - 1 Fruit Plate - ½ cup Vegetable Stew - ½ cup Cottage Cheese - ½ cup Applesauce - ¼ cup Pears - ½ cup Corn Flakes - ½ cup WG Spaghetti w/meat Sauce - ½ cup Garlic Bread - 1 slice Tossed Salad - ¼ cup Dressing - 1 Tbs. Mandarin Oranges - ¼ cup Pineapple Chunks - ½ cup English Muffin - ½ Cheese - 1½ oz. Orange Half - ½ Chicken Patty - 1 ½ oz. Tater Rounds - ½ cup Tomatoes - 3 slices Diced Pears - ¼ cup Breadstick - 1 Marinara - ¼ cup Bran Muffin - 1 Bagel - 1 Fish Sandwich - 1 ½ oz. Tater Tots - ½ cup Strawberries - ¼ cup Graham Crackers - 8 Fruit - ½ cup Start Small! Begin by introducing one new family activity and add more when you feel everyone is ready. Take a longer walk, play another ball game, or go to an additional exercise class.

5 WEEK 5 Pancake - 1 Crushed Strawberries - ½ cup Beef Stronganoff - ½ cup Cooked Carrots - ¼ cup Diced Peaches - ¼ cup Whole Wheat Bagel - 1 Cheese - 1 slice Mandarin Oranges - ½ cup Whole Wheat Toast - 1 Slice WG Egg Casserole - ½ cup Corndog - 1 ½ oz. Tater Tots - ½ cup Tossed Salad - ¼ cup Sliced Apples - ¼ cup Whole Wheat Toast - 1 Slice WG Cheerios - ½ cup WG Mac & Cheese w/ham - ½ cup Carrot & Cucumber Slices T/ - 4 Diced Pears T/ Apricots - ½ cup Fruit Salad - ½ cup Mini Bagel - 1 Breakfast Burrito - 1 Milk - 6 oz. Taco Meat - 1 ½ oz. Whole Wheat Soft Shell - 1 WG Refried Beans - ¼ cup Cheese - 1 oz. Lettuce & Diced Tomatoes - ¼ cup Frozen Fruit Cup - ¼ cup Chex Party Mix - 1 cup Crispy Rice Cereal - ½ cup Swiss Steak - 1 ½ oz. Buttered Potatoes - ¼ cup Strawberries & Bananas - ¼ cup Turkey Tortilla Rollup - 1 Enjoy home-prepared foods! Cook more often at home where you are in control of what s in your food. Preparing your own foods allows you to limit the amount of salt on it.