Have A Plant®: The Plant-Forward Eating Guide
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Don’t let the sports fans in your house turn into couch potatoes. Keep them healthy with a day of yummy food that won’t bust their guts. 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 Matters.org
Meal Ingredients Calories/Serving
Breakfast Power Berry Smoothie, Symphony of Fruit Pizza

1 serving Power Berry Smoothie

1 serving Symphony of Fruit Pizza
348 Calories
Lunch Potato Skins w/Buffalo Chicken, Spinach Black Bean Salad

1 serving Potato Skins w/Buffalo Chicken

1 serving Spinach Black Bean Salad

1 cup (8oz) milk, nonfat
633 Calories
Dinner California Avocado Taco w/Fish, Citrus Slaw, Mexican Vegetables

1 serving California Avocado Taco
3 oz cod, cooked

1 serving Citrus Slaw

1 serving Mexican Vegetables

1 cup (8oz) milk, nonfat
568 Calories
Snack #1 4 dried figs
1 cup whole grain pretzels
2 cups (16oz) water
341 Calories
Snack #2 1 serving Fresh Fruit w/Cinnamon Yogurt Dip
2 cups (16oz) water
120 Calories
Snack #3 1 serving Bookworm Apple Bark
1 cup (8oz) water
136 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2146    
% Fat: 15%
% Saturated Fat: 4%
% Carbohydrate: 69%
% Protein: 21%
Sodium: 2175 mg
Cholesterol: 120 mg
Fiber: 47 g
Vitamin A: 109%
Vitamin C: 431%
Calcium: 155%
Grains: 5 ½ ounces
Vegetables: 5 ¾ cups
Fruits: 4 cups
Milk: 2 ¾ cups
Meat and Beans: 5 ½ ounces

Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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