Healthy Menu Ideas for Fall: Menu 31
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 |  |
Peanut Butter Oatmeal, Milk Peanut Butter Oatmeal This breakfast is so delicious and satisfying you won’t believe how good it is for you! See Recipe 1 cup (8oz) nonfat milk |
|
469 Calories |
 |
||||
| Lunch | |
Tuna-Apple Salad Sandwich, Grapes, Milk Tuna-Apple Salad Sandwich Bite-sized pieces of apple are a crisp and sweet surprise in this twist on traditional tuna salad. See Recipe ½ cup grapes 1 cup (8 oz) nonfat milk |
|
518 Calories |
|
||||
| Dinner | |
Pumpkin Soup, Turkey Panini, Spinach, Milk 30-Minute Pumpkin Soup Kids and adults will enjoy this heart-warming soup. See Recipe Turkey & Apple Panini Swap the usual turkey sandwich for this delicious combination of sweet apple and creamy cheddar cheese. See Recipe ½ cup steamed spinach 1 cup (8 oz) nonfat milk |
|
475 Calories |
|
||||
| Snack #1 | |
1 cup 0% Greek yogurt, plain ¼ cup granola, low-fat ½ cup blueberries 16 oz water |
|
267 Calories |
|
||||
| Snack #2 | |
Pear Nog This is the perfect pick-me-up after a long day of apple picking and pumpkin carving. See Recipe 16 oz water |
|
200 Calories |
| Total Calories: 1,929 | ||
| % Fat: 14.9% % Saturated Fat: 3.3% % Carbohydrate: 57.8% % Protein: 27.3% |
Sodium: 1,997 mg Cholesterol: 108 mg Fiber: 41.5 g Vitamin A: 799% Vitamin C: 137% Calcium: 193% Iron: 91% |
Grains: 6 oz Vegetables: 2 ½ cups Fruit: 4 ½ cups Milk: 5 cups Meat & Beans: 7.3 oz |
Visit MyPlate.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
- 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.
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
