Fourth of July

Celebrate independence with red, white and blue foods! See Daily Recommendations for a Healthy, Balanced Diet

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Red & Yellow Bell Pepper Omelet, Watermelon, Toast 1 serving Red & Yellow Bell Pepper Omelet 1 cup watermelon, diced 2 slices whole-wheat bread, toasted 2 teaspoons jam, low sugar 1 cup (8oz) milk, nonfat		381 Calories
Lunch		Red Pepper & Spinach Wrap, Jicama, Razzleberry Shiver 1 serving Red Pepper & Spinach Wrap 1 cup jicama, sliced 1 serving Razzleberry Shiver		547 Calories
Dinner		Grilled Chicken w/BBQ sauce, Apple-Cranberry Salad Toss, Roasted Red Potatoes 1 – 3oz serving chicken breast, grilled, skinless, boneless 2 Tbsp BBQ sauce, low-sodium 1 serving Apple-Cranberry Salad Toss 1 serving Roasted Red Potatoes 2 cups (16oz) water		484 Calories
Snack #1		1 – 6oz Greek yogurt, nonfat ¼ cup strawberries, sliced ¼ cup blueberries 2 cups (16oz) water		134 Calories
Snack #2		1 mozzarella string cheese, low-sodium 8 cherry tomatoes 8 whole-wheat crackers, low-sodium 2 cups (16oz) water		248 Calories
Snack #3		½ cup fresh cherries, pitted ¼ cup granola 2 Tbsp whipped topping, nonfat 2 cups (16oz) water		169 Calories

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.

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