Have a Plant: Fruits & Veggies for Better Health

Get into the spirit of Halloween and make these healthy meals ‘spooktacular’ for your kids! 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 Peachy Spider Waffle, Bacon

1 whole-grain waffle, toasted
8 slices peach, canned in fruit juice; place 4 slices on each side of waffle for spider legs
2 slices of banana for eyes + 2 chocolate chips for center of eyes
Drizzle with light syrup if desired

2 slices bacon, low-sodium

1 cup (8oz) milk, nonfat
412 Calories
Lunch Veggie Stuffed Pita, After-School Strawberry Shake, Carrot Fingers

1 serving Veggie Stuffed Pita

1 serving After-School Strawberry Shake

4 carrot sticks, peeled
1 teaspoon peanut butter, divided onto skinny end of 4 carrots
4 almond slices stuck onto peanut butter (fingernails)
449 Calories
Dinner Red Lentil Soup, Cheesy Ghost Toast

1 serving Red Lentil Soup

1 slice whole wheat bread, toasted,
1oz mozzarella cheese, melted over toast
(use a ghost shape cookie cutter to trim cheesy toast)
1 raisin, cut in half for ghost toast eyes

1 cup (8oz) milk, nonfat
528 Calories
Snack #1 Veggie Snake in the Grass
Grass: 1 serving Hummus spread onto plate, ½ green bell pepper (thinly sliced & halved) stuck into hummus.
Snake: 6 cherry tomatoes, 7 small broccoli florets, 1 small cauliflower floret, 2 triangle pieces of carrot (cut thin). Alternate broccoli with tomatoes and wind around plate through green pepper grass to make a snake. Use cauliflower floret for the head and carrot triangles for tongue.

2 cups (16oz) water
308 Calories
Snack #2 Pumpkin Orange
1 small tangerine, peeled, center removed
1 small celery stick. Insert into orange center to make a pumpkin stem.

½ cup whole-grain pretzels

2 cups (16oz) water
121 Calories
Snack #3 Brainy Applesauce
1 serving Simple Applesauce, ½ cup green grapes, halved. Stir grapes into applesauce and serve.

1 cup (8oz) water
130 Calories

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

Total Calories: 1948    
% Fat: 24%
% Saturated Fat: 7%
% Carbohydrate: 61%
% Protein: 19%
Sodium: 1928 mg
Cholesterol: 62 mg
Fiber: 42 g
Vitamin A: 145%
Vitamin C: 406%
Calcium: 150%
Grains: 6 ounces
Vegetables: 4 cups
Fruits: 4 cups
Milk: 3 ¼ cups
Meat and Beans: 1 ounce

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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