Have A Plant®: The Plant-Forward Eating Guide
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Half Your Plate Day

Try your hand at meeting USDA’s MyPlate guidelines: Make half your plate fruits and vegetables at every meal and snack. 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 Red & Yellow Bell Pepper Omelet, English Muffin w/Strawberries, Orange Juice

1 serving Red & Yellow Bell Pepper Omelet

1 whole-wheat English muffin, toasted
½ cup strawberries, mashed

1 cup (8oz) orange juice
378 Calories
Lunch Cauliflower Herb Soup, New Wave Chicken Salad Wrap, Carrots

1 serving Cauliflower Herb Soup

1 serving New Wave Chicken Salad Wrap

8 baby carrots

1 cup (8oz) milk, nonfat
430 Calories
Dinner Grilled Halibut, Easy Eggplant Stir-Fry w/Rice, Pineapple

1 – 3 oz serving halibut, grilled

1 serving Easy Eggplant Stir-Fry

1 cup pineapple, diced

1 cup (8oz) milk, nonfat
543 Calories
Snack #1 1 serving Blueberry Quesadilla
2 cups (16oz) water
320 Calories
Snack #2 1 serving Power Gold Smoothie
¼ cup raisins
¼ cup whole-grain cereal O’s
279 Calories
Snack #3 1 serving Fruit Compote
1 tablespoon whipped topping, fat-free
128 Calories

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

Total Calories: 2078    
% Fat: 15%
% Saturated Fat: 4%
% Carbohydrate: 70%
% Protein: 19%
Sodium: 2110 mg
Cholesterol: 112 mg
Fiber: 36 g
Vitamin A: 265%
Vitamin C: 865%
Calcium: 156%
Grains: 5 ½ ounces
Vegetables: 5 ¾ cups
Fruits: 5 ½ cups
Milk: 3 ¼ cups
Meat and Beans: 4 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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