Have a Plant: Fruits & Veggies for Better Health

Don’t Give Up Your Simple Pleasures! Try Our 7 Days Of Dessert

You don’t have to feel guilty about eating these yummy desserts. Enjoy a healthy and nutritious dessert each day of the week! See Daily Recommendations for a Healthy, Balanced Diet

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.

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
Dessert Ingredients Calories/Serving
Day 1 Tropical Sunrise Parfait

1 serving Tropical Sunrise Parfait

1 cup (8oz) water
238 Calories

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

Total Calories: 238    
% Fat: 22%
% Saturated Fat: 3%
% Carbohydrate: 77%
% Protein: 10%
Sodium: 42 mg
Cholesterol: 3 mg
Fiber: 6 g
Vitamin A: 0%
Vitamin C: 17%
Calcium: 15%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1 cup
Milk: ½ cup
Meat and Beans: ½ ounce

Dessert Ingredients Calories/Serving
Day 2 Pears in Orange Sauce

1 serving Pears in Orange Sauce

1 cup (8oz) tea, decaffeinated
120 Calories

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

Total Calories: 120    
% Fat: 0%
% Saturated Fat: 0%
% Carbohydrate: 100%
% Protein: 3%
Sodium: 0 mg
Cholesterol: 0 mg
Fiber: 4 g
Vitamin A: 0%
Vitamin C: 0%
Calcium: 23%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1 ½ cups
Milk: 0 cups
Meat and Beans: 0 ounces

Dessert Ingredients Calories/Serving
Day 3 Berry Good Milkshakes

1 serving Berry Good Milkshakes
240 Calories

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

Total Calories: 240    
% Fat: 8%
% Saturated Fat: 4%
% Carbohydrate: 87%
% Protein: 10%
Sodium: 60 mg
Cholesterol: 5 mg
Fiber: 8 g
Vitamin A: 20%
Vitamin C: 141%
Calcium: 18%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1 cup
Milk: ¼ cup
Meat and Beans: 0 ounces

Dessert Ingredients Calories/Serving
Day 4 Lychees Fruit Cocktail w/Whipped Topping

1 serving Lychess Fruit Cocktail
2 tablespoons frozen whipped topping, fat-free

1 cup (8oz) water
214 Calories

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

Total Calories: 214    
% Fat: 12%
% Saturated Fat: 8%
% Carbohydrate: 103%
% Protein: 5%
Sodium: 7 mg
Cholesterol: 2 mg
Fiber: 4 g
Vitamin A: 0.6%
Vitamin C: 108%
Calcium: 3%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1 ½ cups
Milk: 0 cups
Meat and Beans: 0 ounces

Dessert Ingredients Calories/Serving
Day 5 Grape Tasting Treat

1 serving Grape Tasting Treat

1 cup (8oz) milk, nonfat
216 Calories

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

Total Calories: 216    
% Fat: 5%
% Saturated Fat: 3%
% Carbohydrate: 76%
% Protein: 23%
Sodium: 177 mg
Cholesterol: 8 mg
Fiber: 2 g
Vitamin A: 28%
Vitamin C: 40%
Calcium: 42%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: ½ cup
Milk: 1 ¼ cups
Meat and Beans: 0 ounces

Dessert Ingredients Calories/Serving
Day 6 Fruit Soup

1 serving Fruit Soup

1 cup (8oz) water
270 Calories

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

Total Calories: 270    
% Fat: 3%
% Saturated Fat: 1%
% Carbohydrate: 92%
% Protein: 13%
Sodium: 90 mg
Cholesterol: 3 mg
Fiber: 4 g
Vitamin A: 7%
Vitamin C: 123%
Calcium: 32%
Grains: 0 ounces
Vegetables: 0 cups
Fruits: 1 ½ cups
Milk: ¾ cup
Meat and Beans: 0 ounces

Dessert Ingredients Calories/Serving
Day 7 Fun in the Sun Banana Split

1 serving Fun in the Sun Banana Split

1 cup (8oz) water
160 Calories

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

Total Calories: 160    
% Fat: 5%
% Saturated Fat: 3%
% Carbohydrate: 95%
% Protein: 8%
Sodium: 64 mg
Cholesterol: 0 mg
Fiber: 3 g
Vitamin A: 10%
Vitamin C: 7%
Calcium: 8%
Grains: ½ ounce
Vegetables: 0 cups
Fruits: ½ cup
Milk: 0 cups
Meat and Beans: 0 ounces

Visit ChooseMyPlate.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
  • 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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