St. Patrick’s Day Healthy Menu Idea
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
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 |  |
Shamrock Smoothie w/Toast & Peanut Butter Smoothie 1 ½ cups baby spinach leaves 1 medium banana 1 medium kiwi, peeled 1 cup ice 1 cup (8 oz) skim milk 1 slice whole wheat bread, toasted 1 Tbsp peanut butter, low-sodium |
|
430 calories |
 |
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| Lunch | |
Tuna Fish Sandwich w/Apricot & Pretzels Sandwich 2 slices whole wheat bread 2 oz tuna fish 1 Tbsp mayonnaise ½ cup celery, chopped 1 medium apricot 1 oz (approximately 20) tiny pretzel twists 16 oz water |
|
548 calories |
|
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| Dinner | |
Grape & Cabbage Stir Fry w/Chicken, Roasted Potatoes & Milk Grape & Cabbage Stir Fry A festive combination of cabbage, grapes, shitake mushrooms and basil—ready in 30 minutes. See Recipe 3 oz chicken breast, skinless, seasoned 1 medium potato, roasted with seasonings (Create your own roasted potatoes or try our Garlic Roasted Potatoes recipe—ready in 45 minutes!) 1 cup (8 oz) skim milk |
|
548 calories |
|
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| Snack #1 | |
1 container (6 oz) Greek yogurt, low-fat, sweetened ¼ cup granola, low-fat 16 oz water |
|
256 calories |
|
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| Snack #2 | |
3 cups popcorn, lightly salted and buttered 16 oz water |
|
103 calories |
|
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| Snack #3 | |
1 medium green apple w/ 1 (28g) string cheese, low-fat 16 oz water |
|
176 calories |
| Total Calories: 1,997 | ||
| % Fat: 20% % Saturated Fat: 4% % Carbohydrate: 59% % Protein: 21% |
Sodium: 1,964 mg Cholesterol: 130 mg Fiber: 39 g Vitamin A: 100% Vitamin C: 282% Calcium: 116% Iron: 66% |
Grains: 6 oz Vegetables: 4 cups Fruit: 4 ¾ cups Milk: 3 ¼ cups Meat & Beans: 6 oz |
Visit MyPyramid.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
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