Healthy Menu Ideas for Spring: Menu 19
This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day. See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Oatmeal w/Blueberries & Walnuts, 100% Juice 1 cup oatmeal, quick oats ½ cup (4 oz) skim milk ¼ cup blueberries ½ oz walnuts, chopped 1 tsp cinnamon & sugar mixture 1 cup (8 oz) 100% orange juice |
|
578 calories |
 |
||||
| Lunch | |
Garden Salad, Honeydew, Milk Salad 1 ½ cups baby spinach leaves ¾ cup chickpeas, low-sodium, drained ¼ cup carrots, shredded ¼ cup red onion, chopped ¼ cup walnuts, chopped 2 Tbsp salad dressing, low-fat 1 cup honey dew, cubed 2 cup (16 oz) skim milk |
|
595 calories |
|
||||
| Dinner | |
Turkey Burger, Fruit Salad, Pasta Salad Turkey Burger [Recipe Turkey Veggie Burgers] 1 whole wheat bun ¼ lb turkey burger, grilled 1 slice cheddar cheese, low-fat 2 slices tomato 2 leaves lettuce 2 slices onion 2 slices portabella mushrooms Wow-y Maui Pasta Salad A sweeter, but healthier version of your traditional pasta salad. Wow your guests’ taste buds with this delectable pasta salad made with fresh pineapple-ready in 30 minutes! See Recipe 1 cup fruit salad 16 oz unsweetened tea |
|
639 calories |
|
||||
| Snack #1 | |
½ cup Greek yogurt, fat-free, vanilla ¼ cup cranberries, dried ¼ cup whole grain cereal |
|
203 calories |
| Total Calories: 2,015 | ||
| % Fat: 21% % Saturated Fat: 3% % Carbohydrate: 62% % Protein: 17% |
Sodium: 1,324 mg Cholesterol: 60 mg Fiber: 42 g Vitamin A: 95% Vitamin C: 248% Calcium: 114% Iron: 186% |
Grains: 6 oz Vegetables: 2 ¼ cups Fruit: 3 ¼ cups Milk: 3 cups Meat & Beans: 8 ¼ oz |
Visit MyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
