Farmers Market Menu

Spend the morning out enjoying your local farmers market, and then try these scrumptious creations sometime during the week. (Freeze produce for later use.) 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 Vegetable Frittata w/English Muffin, Out of this Whirled Shake

1 serving Vegetable Frittata
1 whole-wheat English muffin, toasted
1 tablespoon berry jam, low-sugar

1 serving Out of this Whirled Shake
370 Calories
Lunch Sirloin w/Roasted Vegetable Salad

1 serving Sirloin w/Roasted Vegetable Salad

2 cups (16oz) water, with lemon added
566 Calories
Dinner Very Veggie Fettuccini, Scrumptious Collard Greens

1 serving Very Veggie Fettuccini

1 serving Scrumptious Collard Greens

1 cup (8oz) milk, nonfat
449 Calories
Snack #1 1 serving Simple Applesauce
¼ teaspoon cinnamon
¼ cup granola, low-fat
2 cups (16oz) water
186 Calories
Snack #2 1 serving Beet Salad w/Mustard Dressing
2 cups (16oz) water
154 Calories
Snack #3 1 serving Lychees Fruit Cocktail
1 – 8oz vanilla yogurt, low-fat
1 cup (8oz) water
393 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2118    
% Fat: 17%
% Saturated Fat: 5%
% Carbohydrate: 69%
% Protein: 19%
Sodium: 2253 mg
Cholesterol: 97 mg
Fiber: 40 g
Vitamin A: 231%
Vitamin C: 417%
Calcium: 150%
Grains: 7 ½ ounces
Vegetables: 7 ½ cups
Fruits: 3 cups
Milk: 2 ½ cups
Meat and Beans: 4 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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