Fourth of July
Celebrate independence with red, white and blue foods! 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 |  |
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 |
 |
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| Lunch | |
Red Pepper & Spinach Wrap, Jicama, Razzleberry Shiver 1 serving Red Pepper & Spinach Wrap 1 cup jicama, sliced 1 serving Razzleberry Shiver |
|
547 Calories |
|
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| 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 |
|
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| Snack #1 | |
1 – 6oz Greek yogurt, nonfat ¼ cup strawberries, sliced ¼ cup blueberries 2 cups (16oz) water |
|
134 Calories |
|
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| Snack #2 | |
1 mozzarella string cheese, low-sodium 8 cherry tomatoes 8 whole-wheat crackers, low-sodium 2 cups (16oz) water |
|
248 Calories |
|
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| Snack #3 | |
½ cup fresh cherries, pitted ¼ cup granola 2 Tbsp whipped topping, nonfat 2 cups (16oz) water |
|
169 Calories |
| Total Calories: 1963 | ||
| % Fat: 20% % Saturated Fat: 5% % Carbohydrate: 62% % Protein: 22% |
Sodium: 2182 mg Cholesterol: 111 mg Fiber: 44 g Vitamin A: 147% Vitamin C: 744% Calcium: 126% |
Grains: 6 ½ ounces Vegetables: 6 ½ cups Fruits: 3 ¾ cups Milk: 2 ¾ cups Meat and Beans: 5 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.
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