Vote-for-Veggies Salad

1 small salad

2.5 ozs. meat/meat alternate, 1/2 cup fruit/vegetable

1 large salad

3 ozs. meat/meat alternate, 1 cup fruit/vegetable

Substitute meat with kidney beans, eggs, lowfat cheese, colorful vegetables, dark greens

Use grilled, not breaded, chicken; top with lowfat dressing, balsamic vinegar or salsa

Vegetable Soup

1 cup

1/2 grain/bread, 2/5 cup fruit/ vegetable

1 cup

1/2 grain/bread, 2/5 cup fruit/ vegetable

USDA H-5*

Add dried beans, legumes

Rolls

1 2-oz. roll

2 grains/breads

1 2-oz. roll

2 grains/breads

USDA B-16*

Use whole-wheat flour

Serve warm and moist, so

condiments aren’t required

Bananas

1 banana

1/2 cup fruit/vegetable

1 banana

1/2 cup fruit/vegetable

Use high quality bananas

Offer canned or dried fruit or nut

options; slice the banana with dried fruit, nuts or yogurt topping

8 fl. ozs.

1 milk

8 fl. ozs.

1 milk

Elementary Per Serving: font-family:Verdana' 660 cal., 29.8 g pro., 113.5 g carb., 15.1 g fiber, 12.4 g fat, 4 g sat. fat, 74 mg chol., 990 mg sod., 7,549 IU vit. A, 32.1 mg vit. C, 528.8 mg ca., 5.3 mg iron

Secondary Per Serving: 728 cal., 33.2 g pro., 119.8 g carb., 16.1 g fiber, 15.8 g fat, 4.9 g sat. fat, 132 mg chol., 1,208 mg sod., 10,728 IU vit. A, 36.9 mg vit. C, 590.7 mg ca., 6.1 mg iron

Total Meal Pattern: 2.5 ozs. (elementary) or 3 ozs. (secondary) meat/meat alternate (elementary), 2-1/2 grains/breads, 1-2/5 cups (elementary) or 1-9/10 cups (secondary) fruit/vegetable, 1 milk