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Healthy Menu Ideas for Spring: Menu 1

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

The Menu

Meal	Ingredients	Calories/Serving
Breakfast	Waffles w/Peanut Butter, Bananas & 100% Juice 2- 4” waffles, whole wheat 1 Tbsp peanut butter, low-sodium ½ medium banana, sliced Toast frozen waffles, then top with peanut butter and banana slices. 1 cup (8 oz) 100% orange juice	473 calories

Lunch	Garden Salad w/Crackers & Cheese Garden Salad 1 ½ cups greens (spinach, Romaine, spring mix, etc.) 1 cup mixed vegetables (bell peppers, radishes, carrots, onions, broccoli, etc.) ½ cup chickpeas, drained and rinsed 1 Tbsp sunflower seeds, roasted, unsalted 2 Tbsp dressing, low-fat 10 crackers, whole wheat, low-sodium 2” cube Swiss cheese, low-fat, sliced 12 oz water	537 calories

Dinner	Winter Squash & Kale Risotto with Pine Nuts, Broccoli, Dinner Roll & Milk Winter Squash & Kale Risotto w/Pine Nuts A combination of olive oil, garlic, onions, fresh kale, winter squash and more, topped over brown rice. See Recipe 1 cup broccoli, steamed, seasoned 1 (approximately 2 ½ inches) dinner roll, whole wheat 1 cup (8 oz) skim milk	546 calories

Snack #1	½ cup cottage cheese, low-fat ½ cup pineapple chunks, drained 16 oz water	136 calories

Snack #2	1 medium tangerine 1 cheese stick, low-fat 16 oz water	100 calories

Snack #3	½ oz (approximately 14) almonds 1/3 cup granola, low-fat Mix almonds and granola for a quick trail mix.16 oz water	212 calories

The Menu Breakdown

Total Calories: 2,004
% Fat: 25% % Saturated Fat: 5% % Carbohydrate: 58% % Protein: 17%	Sodium: 1,894 mg Cholesterol: 104 mg Fiber: 40 g Vitamin A: 198% Vitamin C: 442% Calcium: 142% Iron: 86%	Grains: 6 ½ oz Vegetables: 3 ½ cups Fruit: 2 ½ cups Milk: 3 cups Meat & Beans: 5 oz

Daily Recommendations for a Balanced Diet

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.

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Healthy Menu Ideas for Spring: Menu 1

The Menu

The Menu Breakdown

Daily Recommendations for a Balanced Diet

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