Have a Plant: Fruits & Veggies for Better Health

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
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 Oatmeal w/Blueberries & 100% Juice
1 cup oatmeal, quick oats
½ cup (4 oz) skim milk
¼ cup blueberries
½ oz (approximately 7) walnuts, chopped
1 tsp cinnamon & sugar mixture

1 cup (8 oz) 100% orange juice
583 calories
Lunch Garden Salad w/Crackers, Cheese & Diet Soda

Garden Salad
1 ½ cups greens (spinach, Romaine, spring mix, etc.)
1 cup mixed vegetables (peppers, radishes, carrots, broccoli, etc.)
½ cup chickpeas, drained and rinsed
1 Tbsp sunflower seeds, roasted, unsalted
2 Tbsp dressing, low-fat

10 crackers, whole wheat, low-sodium
2” cube Swiss cheese, low-fat, sliced

12 oz diet soda (or water)
536 calories
Dinner Turkey Burger w/Fruit Salad & Wow-y Maui Pasta Salad

Turkey Burger
1 whole wheat bun
¼ lb turkey burger, grilled
1 slice cheddar cheese, low-fat
2 slices tomato
2 leaves lettuce
2 slices onion
2 slices portabella mushrooms

Or … try our Turkey Veggie Burgers.

Wow-y Maui Pasta Salad
A sweeter, but healthier version of your traditional pasta salad. Wow your guest’s taste buds with this delectable pasta salad made with fresh pineapple and ready in 30 minutes! See Recipe

1 cup fruit salad
16 oz unsweetened tea
638 calories
Snack #1 1 cup baby carrots
2 Tbsp vegetable dip, low-fat
16 oz water
57 calories
Snack #2 Red, White & Blue Watermelon Sundaes & Milk

Red, White & Blue Watermelon Sundaes
Let your kids help with these deliciously simple sundaes! They only require 4 ingredients and they’re ready in 10 minutes or less! See Recipe

1 cup (8 oz) skim milk
186 calories

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

Total Calories: 2,000
% Fat: 20%
% Saturated Fat: 3.5%
% Carbohydrate: 63%
% Protein: 17%
Sodium: 1,304 mg
Cholesterol: 75 mg
Fiber: 46 g
Vitamin A: 229%
Vitamin C: 293%
Calcium: 115%
Iron: 198%
Grains: 6 ½ oz
Vegetables: 3 cups
Fruit: 3 ¾ cups
Milk: 3 cups
Meat & Beans: 6 oz

Visit MyPyramid.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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This Week’s Healthy Menu Idea Archive

 


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