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Healthy Menu Ideas for Fall: Menu 27

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, Banana, Almonds, Milk

1 cup oatmeal, cooked
1 banana, sliced
2 Tbsp almond slices

1 cup (8oz) nonfat milk
425 Calories
Lunch Chicken Vegetable Soup, Roll, Pear, Milk

Grandma’s Chicken Vegetable Soup
You can freeze this soup then defrost it for a quick meal next week! See Recipe

1 whole wheat roll
1 pear

1 cup (8 oz) nonfat milk
522 Calories
Dinner Baked Cod, Brown Rice, Roll, Apple, Milk

Italian Baked Cod
Salmon would also work beautifully in this easy and delicious fish recipe. See Recipe

1 whole wheat roll
1 cup brown rice, cooked
1 apple

1 cup (8 oz) nonfat milk
659 Calories
Snack #1 5 celery slices
1 Tbsp peanut butter, natural

16 oz water
103 Calories
Snack #2 1 150-gram container 2% Greek yogurt w/honey
2 Tbsp almond slices

16 oz water
251 Calories

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

Total Calories: 1,960    
% Fat: 15.5%
% Saturated Fat: 3%
% Carbohydrate: 60%
% Protein: 23%
Sodium: 1,470 mg
Cholesterol: 155 mg
Fiber: 38 g
Vitamin A: 126%
Vitamin C: 185%
Calcium: 130%
Iron: 57%
Grains: 6.6 oz
Vegetables: 3 ⅔ cups
Fruit: 3 ½ cups
Milk: 3 ⅔ cups
Meat & Beans: 8.9 oz

Visit MyPlate.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
  • Salt: <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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