Menu for a Really Healthy Day
Eating a diet high in fruits and vegetables does amazing things for your body! Fruits and veggies are full of fiber to fill you up and help with digestion. They’re low in calories and full of nutrients that protect and heal your body. Let’s eat up! 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 |  |
Breakfast Cactus Pear Burrito, Apple 1 serving Breakfast Cactus Pear Burrito 1 apple, sliced 1 cup (8oz) milk, nonfat |
|
345 Calories |
 |
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| Lunch | |
Veggie Chow Mein & Tofu, Mandarin Oranges, Asian Snow Peas 2 servings Veggie Chow Mein 3 oz – tofu, pan-fried w/ cooking spray 1 cup Mandarin oranges, juice pack 1 serving Asian Snow Peas 1 cup (8oz) milk, nonfat |
|
424 Calories |
|
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| Dinner | |
Broiled Cod & Spicy Mango Current Salsa, Pecan-Crusted Broccoli, Quick Red Lentils 3 oz cod, broiled 1 serving Spicy Mango Current Salsa 1 serving Pecan-Crusted Broccoli 1 serving Quick Red Lentils 2 cups (16oz) water |
|
648 Calories |
|
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| Snack #1 | |
1 serving Power Berry Smoothie | |
120 Calories |
|
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| Snack #2 | |
1 serving Creamy Mexican Salsa Dip 1 cup (8oz) milk, nonfat |
|
200 Calories |
|
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| Snack #3 | |
1 serving Sunshine Salad 1 cup (8oz) water |
|
115 Calories |
| Total Calories: 1852 | ||
| % Fat: 16% % Saturated Fat: 4% % Carbohydrate: 67% % Protein: 21% |
Sodium: 2293 mg Cholesterol: 199 mg Fiber: 47 g Vitamin A: 364% Vitamin C: 577% Calcium: 182% |
Grains: 5 ounces Vegetables: 6 ½ cups Fruits: 4 ½ cups Milk: 3 ¼ 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
