Variety Is the Spice: Try This Colorful Menu
One way to make sure you are eating a variety of fruits and veggies is to think of the rainbow. Try these meals and snacks that highlight each color of the rainbow. 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 |  |
Broiled Tomato & Cheese, Toast, Avocado Fruit Salad 1 serving Broiled Tomato & Cheese 1 slice whole-wheat bread, toasted 1 teaspoon jam, low sugar 1 serving Avocado Fruit Salad 1 cup (8oz) milk, nonfat |
|
455 Calories |
 |
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| Lunch | |
Easy Greek Salad w/Chicken Wrapped in Lettuce, Watermelon, Pretzels 1 serving Easy Greek Salad 1 oz chicken breast, grilled 1 leaf Boston Bibb lettuce 1 cup watermelon, cubed 1 cup pretzels, multigrain 1 cup (8oz) milk, nonfat |
|
428 Calories |
|
||||
| Dinner | |
BBQ Salmon, Technicolor Vegetable Sauté, Mushroom Barley Soup 2 oz salmon filet, barbequed, salt & pepper to taste 1 serving Technicolor Vegetable Sauté 1 serving Mushroom Barley Soup 1 cup (8oz) milk, nonfat |
|
441 Calories |
|
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| Snack #1 | |
1 serving Tropical Smoothie | |
230 Calories |
|
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| Snack #2 | |
1 serving Cool Quesa 2 cups (16oz) water |
|
132 Calories |
|
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| Snack #3 | |
1 cup mixed berries (blueberries, blackberries, strawberries, etc.) 1 ounce pecans, roasted, chopped 1 tablespoon whipped topping, fat-free 1 cup (8oz) water |
|
272 Calories |
| Total Calories: 1958 | ||
| % Fat: 27% % Saturated Fat: 5% % Carbohydrate: 57% % Protein: 21% |
Sodium: 2236 mg Cholesterol: 90 mg Fiber: 38 g Vitamin A: 174% Vitamin C: 331% Calcium: 155% |
Grains: 5 ½ ounces Vegetables: 5 cups Fruits: 3 ¾ cups Milk: 4 cups Meat and Beans: 5 ounces |
Visit ChooseMyPlate.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.
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