Healthy Menu Ideas for Spring: Menu 28

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Blueberry Pancakes w/Peanut Butter, Milk 2 4” pancakes, whole wheat ½ cup blueberries 1 Tbsp peanut butter, natural 1 cup (8oz) nonfat milk		408 Calories
Lunch		Healthy Burger, Apple, Milk Healthy Burger Yes, a burger can be healthy and taste great! See Recipe 1 apple, medium 1 cup (8 oz) nonfat milk		598 Calories
Dinner		Fish Stir-Fry, Mango, Milk Curried Fish Stir-Fry This dish is a great way to introduce your family to the wonderful flavor of curry. See Recipe 1 cup mango, sliced 1 cup (8 oz) nonfat milk		676 Calories
Snack #1		1 sl toast, whole wheat 1 Tbsp peanut butter, natural 16oz water		177 Calories
Snack #2		1 cup 0% Greek yogurt ½ cup baby carrots 16oz water		147 Calories

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.

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