Nutrition Calender Sunday
Monday
Eat a whole grain for breakfast.*
Add a red vegetable to lunch.
Tuesday
Each month add new dates
Wednesday
Thursday
Eat a fruit for Try popcorn or Eat breakfast as a family rice cakes for a dessert. Baked apples, grilled
Add tomato or bell pepper bananas, sliced pineapple, or fruit salad, etc to a sandwich.
snack
today.
Friday
Try a meatless Buy a new fruit lunch. For example, eat a whole wheat wrap with hummus, vegetables, and low-fat cheese.
Let your Add an orange Eat a whole grain Eat two non- Add a veggie to Make a meal at snack time.* children vegetable to with beans as starchy breakfast. For example, whole grain dinner. the main chop veggies vegetables at For example, add bell cereal (cheerios) in trail Sweet potato, carrot, bell peppers to scrambled mix with nuts or a WG protein source. for lunch. pepper, squash, pumpkin cracker dinner. eggs. with nut butter. Shop the Cook your DIY salad: Drink only Eat a whole Try a new fruit perimeter at Cut vegetables up vegetables in water and lowat breakfast. the store. grain at lunch. a new way. fat milk today. Get fruits, vegetables, and let people and proteins before going through the aisles.
Try vegetables and hummus for a snack.
Try a meatless meal for dinner.
Beans, lentils, eggs, or daily with veggies provide plenty Cucumbers, carrots, bell of protein. Beans and rice peppers, tomatoes, etc. or veggie chili are options.
Let your child choose what to fforr lunch. eat fo Set guidelines: they should include a grain, fruit, vegetable, and protein source.
build their own salads.
Have a picnic outside
Eat at least 5 Turn off any tv servings of fruits or distractions and/or veggies during meals today. today. This is the daily recommendation.*
Saturday
at the grocery store.
Visit the Farmers Market
Make dinner as a family.
Raw, steamed, roasted, baked, grilled, etc.
Eat dinner as a family. Wait till everyone is seated to begin eating. Help clean up as a family.
Try a new vegetable today. It is good to eat a variety of vegetables.
Eat a whole DIY trail mix for snack: grain for pretzels, cheerios, dinner.* nuts, dried fruit, popcorn, etc.
Whole grain (WG): oatmeal, whole wheat flour products (tortilla, bread, etc), corn tortilla, popcorn, brown rice Fruit Recommendation: 1.5-2 cups/day* Vegetable Recommendations: 2-3cups/day* *according to the CDC, recommendations vary based on age and sex