Have a Plant: Fruits & Veggies for Better Health

National Apple Month

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/Apples, Mangos & Almonds, 100% Juice

Oatmeal
1 cup quick oatmeal, cooked
½ cup (4 oz) skim milk
½ cup apples, chopped into small pieces
¼ cup mango, chopped into small pieces
1/8 cup almonds, sliced
1 tsp sugar

½ cup (4 oz) 100% juice (of your choice)
500 calories
Lunch Chicken & Fruit Salad, Carrots, Milk

Chicken and Fruit Salad
Not your typical chicken salad, this version includes red delicious apples, green grapes, and spinach! See Recipe

2 slices whole wheat bread
1 cup baby carrots
1 cup (8 oz) low-fat milk
684 calories
Dinner Salmon w/Apple-Stuffed Acorn Squash, Green Beans, Milk

3 oz salmon, broiled and seasoned
1 cup green beans, cooked and seasoned

Apple Stuffed Acorn Squash
A fall-inspired combination of cinnamon, raisins, and apples stuffed inside acorn squash and baked to perfection—ready in 1 hour! See Recipe

1 cup (8 oz) low-fat milk
515 calories
Snack #1 Apple & Cheese Crackers

5 whole wheat crackers
½ apple, sliced
1 mozzarella string cheese, part-skim, sliced lengthwise

16 oz water
252 calories
Snack #2 ¼ cup dried apricots

16 oz water
79 calories

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

Total Calories: 2,030    
% Fat: 24%
% Saturated Fat: 9%
% Carbohydrate: 54%
% Protein: 22%
Sodium: 1,347 mg
Cholesterol: 226 mg
Fiber: 42 g
Vitamin A: 219%
Vitamin C: 236%
Calcium: 133%
Iron: 70%
Grains: 5 ¾ oz
Vegetables: 3 ¼ cups
Fruit: 5 cups
Milk: 3 ¼ cups
Meat & Beans: 7 ¾ 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.

This Week’s Healthy Menu Idea Archive


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Ask The Expert About Fruits and Vegetables

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