Soundbite Spaghetti With Meat Sauce

3/4 cup

2 ozs. meat/meat alternate, 1 grain bread, 2/5 cup fruit/vegetable

3/4 cup

2 ozs. meat/meat alternate, 1 grain/ bread, 2/5 cup fruit/vegetable

Use lean, ground beef

Substitute lean turkey for beef; add lentils, soy or fresh vegetables; use whole-wheat pasta

Salad with Honey French Dressing

1/2 cup/1 Tbsp.

1/2 cup fruit/vegetable

1/2 cup/1 Tbsp.

1/2 cup fruit/vegetable

Add colorful vegetables, dark greens

Substitute croutons with lowfat crackers or pretzels; top with lowfat dressing, balsamic vinegar or salsa

Italian Bread

1 slice

2 grains/breads

1 slice

2 grains/breads

Substitute half whole-wheat flour; serve warm and moist, so condiments aren’t required

Broccoli

1/4 cup

1/4 cup fruit/vegetable

1/4 cup

1/4 cup fruit/vegetable

Use fresh, not processed

Season with herbs, spice, lemon juice or salsa

Whole-Wheat Sugar Cookie

1 cookie

1 grain/bread

1 cookie

1 grain/bread

Use whole-wheat flour

Offer other dessert options, such as fruit, sherbet or gingersnap/vanilla wafers

Milk, 1%

8 fl. ozs.

1 milk

8 fl. ozs.

1 milk

Elementary Per Serving: 797 cal., 35.4 g pro., 107 g carb., 8.8 g fiber, 26.6 g fat, 7.3 g sat. fat, 73 mg chol., 774 mg sod., 5,443 IU vit. A, 50.1 mg vit. C, 438.7 mg ca., 6.7 mg iron

Secondary Per Serving: 797 cal., 35.4 g pro., 107 g carb., 8.8 g fiber, 26.6 g fat, 7.3 g sat. fat, 73 mg chol., 774 mg sod., 5,443 IU vit. A, 50.1 mg vit. C, 438.7 mg ca., 6.7 mg iron

Total Meal Pattern: 2 ozs. meat/meat alternate, 4 grains/breads, 11/5 cups fruit/vegetable, 1 milk