Menu Planning Worksheet – K

Menu Planning Worksheet – K-5 Elementary School

Component Monday Tuesday Wednesday Thursday Friday

Meat/meat alternate:

8-10 ounce equivalent weekly

1 ounce equivalent daily

2 oz. chicken, to-be-

broiled, breast, meat and

skin, raw - 68 calories - 26 mg sodium - 1.48 g fat

- .319 g sat. fat - 0 g fiber - 3 g calcium - .21 g iron

- .39 g zinc - 1 vitamin D - 13 vitamin A

- .32 vitamin E

2 oz. beef, ground, 97%

lean meat/ 3% fat,

crumbles, cooked, pan-

browned (in spaghetti

sauce) - 94 calories - 48 mg sodium 3.09 g fat 1.522 g sat. fat

0 g fiber 4 mg calcium 1.86 mg iron 4.05 mg zinc

2 ug vitamin A 1 IU vitamin D .07 mg vitamin E

2 oz. turkey breast, low

salt, prepackaged or deli,

luncheon meat - 66 calories - 440 mg sodium .72 g fat

.096 g sat. fat 0 g fiber 2 mg calcium .1 mg iron

.24 mg salt 0 ug vitamin A 0 IU vitamin D

.02 mg vitamin E

1 oz. cheese, mozzarella,

lite shredded - 75 calories - 47.5 mg sodium 4.25 g fat 3 g sat. fat

0 g fiber 200 mg calcium 2.7 mg iron 200 IU vitamin A

.10 mg vitamin E

1 oz. pepperoni - 138 calories

- 493 mg sodium 12.18 g fat 4.161 g sat. fat 0 g fiber

6 mg calcium .45 mg iron .70 mg zinc 0 ug vitamin A

3 IU vitamin D 0 mg vitamin E

2 oz. cheddar, yellow,

shredded - 79 calories - 203 mg sodium 10.24 g fat 6.58 g sat. fat

0 g fiber 506 mg calcium .08 mg iron 234 IU vitamin A

.08 mg vitamin E

Fruit:

2½ cups weekly

½ cup daily

½ c red grapes, raw - 52 calories - 2 mg sodium

- .12 g fat - .041 g sat. fat - .7 g fiber - 8 g calcium

- .27 g iron - .05 g zinc - 0 vitamin D

- 50 vitamin A - .14 vitamin E

½ c navel oranges, sliced

with no peel - 40 calories - 1 mg sodium .12 g fat .014 g sat. fat

1.8 g fiber 35 mg calcium .11 mg iron .07 mg zinc

10 ug vitamin A 0 IU vitamin D .12 mg vitamin E

½ c peaches, raw, sliced - 30 calories - 0 mg sodium

.19 g fat

.015 g sat. fat 1.2 g fiber 5 mg calcium

.19 mg iron

.13 mg zinc 12 ug vitamin A

0 IU vitamin D .56 mg vitamin E

½ c pears, raw, sliced - 40 calories - 1 mg sodium

.11 g fat

.018 g sat. fat 2.5 g fiber 7 mg calcium

.14 mg iron


0 IU vitamin D .10 mg vitamin E

½ c unsweetened

applesauce, canned, no

added ascorbic acid - 51 calories - 2 mg sodium .12 g fat

.010 g sat. fat 1.3 g fiber 5 mg calcium .28 mg iron

.04 mg zinc 1 ug vitamin A .20 mg vitamin E

Vegetable:

3¾ cups weekly

¾ cup daily

Dark/Green

½ cup weekly

¼ c lettuce, romaine, raw

(tossed salad) - 2 calories - 1 mg sodium

.04 g fat

.005 g sat. fat

.2 g fiber 4 mg calcium

¼ c lettuce, romaine, raw

(tossed salad) - 2 calories - 1 mg sodium

.04 g fat

.005 g sat. fat

.2 g fiber 4 mg calcium

½ c broccoli, cooked,

boiled, drained, without

salt - 27 calories

- 32 mg sodium .32 g fat .062 g sat. fat 2.6 g fiber

.11mg iron

.03 mg zinc 51 ug vitamin A 0 IU vitamin D

.02 mg vitamin E

.11mg iron

.03 mg zinc 51 ug vitamin A 0 IU vitamin D

.02 mg vitamin E

31 mg calcium .52 mg iron .35 mg zinc 60 ug vitamin A

1.13 mg vitamin E

Red/Orange

¾ cup weekly

½ c carrots, cooked,


salt - 27 calories - 6 mg sodium - .14 g fat - .023 g sat. fat

- 1.8 g fiber - 23 g calcium - .27 g iron

- .16 g zinc - 665 ug vitamin A - .80 mg vitamin E

½ c sauce, pasta,

spaghetti/marinara,

ready-to-serve, low

sodium - 65 calories - 553 mg sodium

.98 g fat

.112 g sat fat 1.2 g fiber 18 mg calcium

.51 mg iron

.13 mg zinc 22 ug vitamin A 1.58 mg vitamin E

¼ cup carrots, cooked,


salt - 27 calories - 6 mg sodium .07 g fat .015 g sat fat

.9 g fiber 12 mg calcium .135 mg iron

.08 mg zinc 332.5 ug vitamin A .40 mg vitamin E

¼ c sauce, pizza, canned,

ready-to-serve (on

sandwich) - 34 calories - 1 mg sodium .72 g fat .290 g sat. fat.

1.3 g fiber 34 mg calcium .57 mg iron

.16 mg zinc 420 IU vitamin A

½ c carrots, cooked,


salt - 27 calories - 6 mg sodium - .14 g fat - .023 g sat. fat

- 1.8 g fiber - 23 g calcium - .27 g iron

- .16 g zinc - 0 vitamin D - 665 vitamin A - .80 vitamin E

Beans, Peas (Legumes)

½ cup weekly

¼ c peas, green, cooked,


salt - 34 calories - 1 mg sodium .09 g fat .016 g sat. fat


16 IU vitamin A .06 mg vitamin E

¼ c peas, green, cooked,


salt - 34 calories - 1 mg sodium .09 g fat .016 g sat. fat


16 IU vitamin A .06 mg vitamin E

Starchy

½ cup weekly

¼ c corn, sweet, yellow,

cooked, boiled, drained,

without salt - 33 calories - 0 mg sodium .28 g fat

.042 g sat. fat 1 g fiber 1 mg calcium .19 mg iron

.26 mg zinc 4 ug vitamin A .03 mg vitamin E

¼ c beans, black,

mature seeds, canned,

low sodium - 55 calories - 83 mg sodium .17 g fat

.045 g sat. fat 4.1 g fiber 21 mg calcium 1.14 mg iron

.32 mg zinc

.62 mg vitamin E

Other

½ cup weekly

¼ c carrots, raw - 13 calories - 22 mg sodium .07 g fat .015 g sat fat

.9 g fiber 12 mg calcium .135 mg iron .08 mg zinc

¼ c cauliflower, raw - 7 calories - 8 mg sodium .035 g fat .0175 g sat. fat


332.5 ug vitamin A .40 mg vitamin E

.01 mg vitamin E

Additional Vegetable to

reach total

1 cup weekly

½ c cauliflower, raw - 13 calories

- 16 mg sodium .07 g fat .035 g sat. fat


.02 mg vitamin E

½ c corn, sweet, yellow,

cooked, boiled, drained,

without salt - 33 calories - 0 mg sodium

.28 g fat

.042 g sat. fat 1 g fiber 1 mg calcium

.19 mg iron


.03 mg E

Grains:

8-9 ounce equivalent weekly

1 ounce equivalent daily

Non-Whole Grain-Rich

2 oz. tortillas, ready-to-

bake-, flour, refrigerated - 275 calories - 666 mg sodium 5.52 g fat

1.342 g sat. fat 2.4 g fiber 119 mg calcium 3.07 mg iron

.52 mg zinc

.18 mg vitamin E

Whole Grain-Rich

2 oz. rice, brown,

medium-grain, uncooked

(1/2 cup cooked) - 218 calories - 2 mg sodium 1.62 g fat


1.21 mg zinc

2 oz. spaghetti, whole

wheat, dry (1/2 cup

cooked) - 198 calories - 4 mg sodium .80 g fat

.147 g sat. fat 23 mg calcium 2.07 mg iron 1.35 mg zinc

2 slices bread (2 oz.),

multigrain (includes

whole-grain) - 138 calories - 198 mg sodium 2.20 g fat


.88 mg zinc

.19 mg vitamin E

2 slices bread (2 oz.)

multigrain (includes

whole-grain), toasted - 138 calories - 199 mg sodium 2.20 g fat


.88 mg zinc

.19 mg vitamin E

Milk:

5 cups weekly

1 cup daily

1 c milk, low-fat, fluid,

1% milk-fat, with added

vitamin A and vitamin D - 102 calories - 107 mg sodium - 2.37 g fat

- 1.545 g sat. fat - 0 g fiber - 305 mg calcium















vitamin A and vitamin

D - 102 calories

- 107 mg sodium - 2.37 g fat - 1.545 g sat. fat - 0 g fiber

- .07 mg iron - 1.02 mg zinc - 117 IU vitamin D - 142 ug vitamin A

- .02 ug vitamin E


- .02 ug vitamin E


- .02 ug vitamin E


- .02 ug vitamin E

- 305 mg calcium - .07 mg iron - 1.02 mg zinc - 117 IU vitamin D

- 142 ug vitamin A - .02 ug vitamin E

Total Calories:

501 calories

Total Sodium:

144 mg

Total Fat:

5.82 g

Total Saturated Fat:

2.266 g

Total Fiber:

8.2 g

Total Calcium:

172 mg

Total Iron:

2.47 mg

Total Zinc:

3.221 mg

Total Vitamin A:

886 IU

Total Vitamin D:

118 IU

Total Vitamin E:

1.34 mg

Total Calories:

514 calories

Total Sodium:

736 mg

Total Fat:

7.47 g


3.346 g

Total Fiber:

4.1 g

Total Calcium:

401 mg

Total Iron:

4.865 mg

Total Zinc:

6.73 mg

Total Vitamin A:

559.5 IU

Total Vitamin D:

118 IU

Total Vitamin E:

2.21 mg

Total Calories:

398 calories

Total Sodium:

768 mg

Total Fat:

5.94 g


2.206 g

Total Fiber:

9.2 g

Total Calcium:

389 mg

Total Iron:

2.07 mg

Total Zinc:

2.47 mg

Total Vitamin A:

541.5 IU

Total Vitamin D:

117 IU

Total Vitamin E:

1.26 mg

Total Calories:

596 calories

Total Sodium:

1107.5 mg

Total Fat:

10.095 g


9.56 g

Total Fiber:

13.45 g

Total Calcium:

651 mg

Total Iron:

3.725 mg

Total Zinc:

3.705 mg

Total Vitamin A:

839 IU

Total Vitamin D:

120 IU

Total Vitamin E:

1.51 mg

Total Calories:

595 calories

Total Sodium:

1061 mg

Total Fat:

18.84 g


9.59 g

Total Fiber:

10.6 g

Total Calcium:

980 mg

Total Iron:

5.1 mg

Total Zinc:

2.32 mg

Total Vitamin A:

1046 IU

Total Vitamin D:

117 IU

Total Vitamin E:

1.93 mg

Menu Planning Worksheet – K

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