Have a Plant: Fruits & Veggies for Better Health

Menu for an Ethnic Food Adventure

Take your taste buds on an ethnic adventure without leaving the comfort of your own home using healthy recipes inspired by foods from around the world. 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 Spanish Omelet, Greek Yogurt, Toasted Baguette

1 serving Spanish Omelet

1-6oz Greek yogurt, fat-free, plain

1 slice whole-wheat baguette (~2” thick), toasted
2 teaspoons orange marmalade, low-sugar

1 cup (8oz) coffee
532 Calories
Lunch Grilled Eggplant & Tomato Sandwich, Easy Greek Salad

1 serving Grilled Eggplant & Tomato Sandwich

1 serving Easy Greek Salad

1 cup (8oz) milk, nonfat
435 Calories
Dinner Shrimp & Bok Choy Stir-Fry w/Rice, Mandarin Oranges

1 serving Shrimp & Bok Choy Stir-Fry

1 cup mandarin oranges, juice pack

1 cup (8oz) green tea, decaffeinated
427 Calories
Snack #1 1 serving Indian Mango Lassi 314 Calories
Snack #2 1 serving Peanut Hummus & Vegetables
2 cups (16oz) water
156 Calories
Snack #3 1 serving Tropical Fruit Snacking Cup
1 cup (8oz) water
139 Calories

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

Total Calories: 2,003    
% Fat: 18%
% Saturated Fat: 4%
% Carbohydrate: 64%
% Protein: 21%
Sodium: 2202 mg
Cholesterol: 261 mg
Fiber: 35 g
Vitamin A: 172%
Vitamin C: 593%
Calcium: 164%
Grains: 6 ½ ounces
Vegetables: 6 ¼ cups
Fruits: 4 ½ cups
Milk: 3 ½ cups
Meat and Beans: 3 ½ 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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