Healthy Menu Ideas for Fall: Menu 28

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Pancakes, Blueberries, Peanut Butter, Milk 2 4” whole wheat pancakes ½ cup blueberries 2 Tbsp peanut butter, reduced-fat, natural 1 cup (8oz) nonfat milk		508 Calories
Lunch		Pear Bistro Salad, Apple, Roll, Milk Pear Bistro Salad Pears, blue cheese, and walnuts are in perfect harmony in this scrumptious salad. See Recipe 1 whole wheat roll 1 apple 1 cup (8 oz) nonfat milk		570 Calories
Dinner		Pork Tenderloin, Squash & Kale Risotto, Cherries, Roll, Milk 3 oz. roasted pork tenderloin Winter Squash & Kale Risotto w/Pine Nuts ½ cup cherries 1 whole wheat roll 1 cup (8 oz) nonfat milk		672 Calories
Snack #1		½ cup baby carrots 2 Tbsp hummus 16 oz water		80 Calories
Snack #2		1 mozzarella string cheese, low-moisture, part-skim ½ cup grapes 1 Tbsp almonds, whole, natural 16 oz water		163 Calories

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.

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