Have A Plant®: The Plant-Forward Eating Guide
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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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
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
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
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
Snack #1 1 serving Power Berry Smoothie 120 Calories
Snack #2 1 serving Creamy Mexican Salsa Dip
1 cup (8oz) milk, nonfat
200 Calories
Snack #3 1 serving Sunshine Salad
1 cup (8oz) water
115 Calories

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

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.
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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