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Healthy Menu Ideas for Fall: Menu 13

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Oatmeal w/Blueberries, 100% Juice

1 cup oatmeal, quick

½ cup (4 oz) skim milk

¼ cup blueberries

½ oz (approximately 7) walnuts, chopped

1 tsp cinnamon & sugar mixture

1 cup (8 oz) 100% orange juice

 578 calories
Lunch Vegetarian Chili w/Sweet Potato, Milk

Vegetarian Chili w/Spinach
Try a meatless mixture of pinto beans, kidney beans, tomatoes, spinach and garlic topped over brown rice in our Vegetarian Chili w/Spinach recipe—ready in 30 minutes!

1 medium sweet potato, baked

1 tsp butter

Pinch of cinnamon

1 ½ cups (12 oz) skim milk

 539 calories
Dinner Tilapia, Squash w/Pecans & Cranberries, Dinner Roll, Milk

3 oz tilapia, broiled or baked

2 tsp butter

Mrs. Dash (season according to preference)

Squash w/Pecans & Cranberries
This recipe is sure to be a seasonal favorite with an award-winning combination of cranberries, squash, pecans, and a hint of lemon juice! See Recipe

1 whole wheat dinner roll

1 ½ cups (12 oz) skim milk

 526 calories
Snack #1 Banana Wrap

1 medium banana

1 Tbsp peanut butter, low-sodium

1- 6” whole wheat tortilla

Spread peanut butter on tortilla. Place banana on end of tortilla and roll.

16 oz water

 273 calories
Snack #2 ½ cup baby carrots

1/8 cup almonds, unsalted

16 oz water

 133 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,049    
% Fat: 26%
% Saturated Fat: 7.5%
% Carbohydrate: 56%
% Protein: 18%		 Sodium: 1,395 mg
Cholesterol: 113 mg
Fiber: 38 g
Vitamin A: 348%
Vitamin C: 163%
Calcium: 134%
Iron: 93%		 Grains: 6 oz
Vegetables: 3 cups
Fruit: 2 ½ cups
Milk: 3 ½ cups
Meat & Beans: 8 ½ oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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
  • Salt: <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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