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
| 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 |
 |
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| 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 |
|
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| 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 |
|
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| Snack #1 | |
1 serving Indian Mango Lassi | |
314 Calories |
|
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| Snack #2 | |
1 serving Peanut Hummus & Vegetables 2 cups (16oz) water |
|
156 Calories |
|
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| Snack #3 | |
1 serving Tropical Fruit Snacking Cup 1 cup (8oz) water |
|
139 Calories |
| 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.
- 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
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Ask The Expert About Fruits and Vegetables
