4. Full Day Loaves & Fishes Lunch Dinner Breakfast

6. 1 serving of Bread/Grain = ½ cup pasta or rice, or 1 oz of bread or tortilla Bread Corn flakes Couscous Pasta Potatoes Pretzels Rice Rice noodles Spaghetti Tortillas

8. 1 serving of Vegetables = ½ cup cooked vegetables, 1 cup raw vegetables Artichokes Asparagus Bean sprouts Beets Butternut squash Corn Cucumber Cabbage Carrots Okra Tomatoes Spinach Squash

9. 1 serving of Fruits = ½ cup of canned, fresh or frozen, or 1 medium fruit Apples Apricots Bananas Blueberries Cantaloupe Grapefruit Kiwi Nectarines Oranges Pineapple Peaches Watermelon

11. 1 serving of Milk/Milk Alternative = 8 liquid oz, or 1 oz of cheese Milk: 1%, skim, lactose free milk Alternative milk products: soy milk, rice milk, almond milk Cheese Ice cream Pudding Yogurt * Choose low fat milk products because whole milk products are high in saturated fats and cholesterol and increase the risk of heart disease.

13. 1 serving of Meat/Meat Alternative = 3 oz Beef Chicken Fish Turkey Pork Tofu Nuts ( almonds, walnuts, peanuts, cashews) Beans (soy beans, lima beans, kidney beans, black beans) i.e. garden burgers

15. 1 serving of fat = 1 teaspoon *Solid fats are fats that are solid at room temperature. These fats are more harmful to your health, use in moderation. Butter* Margarine Olive oil/Canola oil Salad dressing Chicken/beef fat* Gravy Coconut oil* Lard* Mayonnaise

17. Macronutrients1 meal (33% of RDA) Calories685 Protein19 grams Carbohydrate43 grams Fat23 grams Dietary Fiber7-8 grams

18. Micronutrients1 meal (33% of RDA) Vitamin A (ug)300 Vitamin C (mg)30 Vitamin D (ug)5 Vitamin E5 Folate (ug)133 Vitamin B12 (ug)0.79 Calcium (mg)400 Iron (mg)2.70 Potassium (mg)1167 Sodium (mg)<800

19. Food GroupServing/Meal Starch/grains2 servings Vegetables2 servings Fruit1 serving Milk/milk alternative1 serving (8 oz) Meat & Beans1 serving (3 oz) Butter or margarine1 teaspoon Dessert1 serving: ½ cup

20. Fiber Vitamin A Vitamin C Vitamin D Vitamin E Thiamin Riboflavin Vitamin B6 Folate Vitamin B12 Calcium Iron Magnesium Zinc Potassium Starch xxxxxx Vegetables xxxxxx Fruits xxxx Milk xxx Meat/Beans (Beans provide fiber) xxxxxxxx

21. Meals Calories 500-800 Protein ~19% Carbohydrate ~50% Fat 30-35%Sodium <800mg Fiber 7-8 gm Calcium 400 mg Vitamin C 30 mg Vitamin A ~33% BBQ Chicken83019%50%36%910154205030% Meat Loaf w/ Gravy 81019%49%31%1000115404517% Sweet & Sour Pork 84020%51%30%600114205040% Ginger Turkey66029%46%26%680104202545% Baked Fish w/ Tartar 81021%48%32%780960012050% Weekly Average 79021%49%31%794114805836%

25.  Ropa Vieja: shredded meat  Chicken enchiladas w/ rice  Congri: beans & rice dish  Plantains: fried bananas  Milk