Game Day Menu
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
| 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 |
 |
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| 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 |
|
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| 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 |
|
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| Snack #1 | |
4 dried figs 1 cup whole grain pretzels 2 cups (16oz) water |
|
341 Calories |
|
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| Snack #2 | |
1 serving Fresh Fruit w/Cinnamon Yogurt Dip 2 cups (16oz) water |
|
120 Calories |
|
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| Snack #3 | |
1 serving Bookworm Apple Bark 1 cup (8oz) water |
|
136 Calories |
| 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.
- 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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