Menu: A Day Out & About

Menu: A Day Out & About

Going on a one day outing or road trip? Try packing these easy meals and snacks to keep you energized, eating healthfully … and to save money. Remember to keep food and beverages in air tight containers on ice until ready to eat. 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
Meal Ingredients Calories/Serving
Breakfast Indian Mango Lassi, Granola Bar

1 serving Indian Mango Lassi

1 serving granola bar, lowfat
459 Calories
Lunch Raisin Waldorf Salad w/Pita Bread, Carrot Sticks, Cucumber Rounds

1 serving Raisin Waldorf Salad
1 pita bread, whole-wheat

8 baby carrots

½ cucumber, cut into circles

2 cups (16oz) ice tea
459 Calories
Dinner Corn & Black Bean Salad w/Chicken, Tortilla Chips, Cherries

1 serving Corn and Black Bean Salad
3 oz grilled chicken, diced

1 serving (~11) whole-grain tortilla chips

1 cup cherries

2 cups (16oz) water
547 Calories
Snack #1 ¼ dried apricots, unsweetened
1-8oz vanilla yogurt, lowfat
2 cups (16oz) water
246 Calories
Snack #2 1 serving Hummus
½ bell pepper, sliced
1 cheese stick, lowfat
2 cups (16oz) water
330 Calories
Snack #3 1 serving Fresh Start Fruit Cups
1 cup (8oz) water
120 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2161    
% Fat: 19%
% Saturated Fat: 5%
% Carbohydrate: 66%
% Protein: 19%
Sodium: 2203 mg
Cholesterol: 115 mg
Fiber: 36 g
Vitamin A: 153%
Vitamin C: 473%
Calcium: 141%
Grains: 6 ounces
Vegetables: 3 ½ cups
Fruits: 5 cups
Milk: 2 ¾ cups
Meat and Beans: 4 ½ ounces

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

  • 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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