Healthy Menu Ideas for Fall: Menu 18
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
| 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 |
 |
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| 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 |
|
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| 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 |
|
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| 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 |
|
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| Snack #2 | |
¼ cup dried apricots 16 oz water |
|
79 calories |
| 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.
- 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
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
