Healthy Menu Ideas for Fall: Menu 32

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		Cereal, Milk, Banana, Juice 1 cup whole grain cereal 1 cup (8oz) nonfat milk 1 banana, sliced 1 cup (8oz) 100% Fruit Juice		371 Calories
Lunch		Spinach Salad, Roll, Almonds, Milk Spinach Salad w/Apples & Eggs This versatile salad can be enjoyed on-the-go or served at an elegant luncheon. See Recipe 1 whole wheat roll ⅛ cup almonds, whole, natural 1 cup (8 oz) nonfat milk		645 Calories
Dinner		Steak Fajitas, Rice, Milk Mushroom Steak Fajitas Get the whole family involved and allow them to assemble their own fajitas! See Recipe 1 cup brown rice, cooked 1 cup (8 oz) nonfat milk		729 Calories
Snack #1		1 cup 2% Greek yogurt w/honey 16 oz water		180 Calories
Snack #2		½ cup baby carrots 1 Tbsp peanut butter, natural 16 oz water		127 Calories

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.

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