Fiesta!
Make any day a party! Enjoy delicious and healthy Mexican-inspired fare all day long! 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 |  |
Pico De Gallo on Toast w/Avocado, Mango Shake 1 serving Pico De Gallo 1/5 of an avocado, mashed 1 slice whole-wheat bread, toasted 1 serving Mango Shake |
|
376 Calories |
 |
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| Lunch | |
Empanapita, Fruit Salad w/Jicama 1 serving Empanapita 1 serving Fruit Salad w/Jicama 1 cup (8oz) milk, nonfat |
|
553 Calories |
|
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| Dinner | |
Roasted Chicken in Peanut Mole 1 serving Roasted Chicken in Peanut Mole 1 cup (8oz) milk, nonfat |
|
767 Calories |
|
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| Snack #1 | |
1 apple, sliced ¼ teaspoon cinnamon, sprinkled on apple 2 cups (16oz) water |
|
72 Calories |
|
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| Snack #2 | |
1 serving Fiesta Hummus ½ bell pepper, sliced 2 cups (16oz) water |
|
122 Calories |
|
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| Snack #3 | |
5 strawberries, dipped in melted semi-sweet chocolate & cooled 1 cup (8oz) water |
|
63 Calories |
| Total Calories: 1953 | ||
| % Fat: 25% % Saturated Fat: 5% % Carbohydrate: 54% % Protein: 26% |
Sodium: 1868 mg Cholesterol: 152 mg Fiber: 38 g Vitamin A: 99% Vitamin C: 458% Calcium: 134% |
Grains: 4 ounces Vegetables: 4 ½ cups Fruits: 3 ¾ cups Milk: 3 ½ cups Meat and Beans: 8 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
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