Healthy Menu Ideas for Fall: Thanksgiving Leftovers

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		Homemade Oatmeal, Banana, Milk Fruity Homemade Oatmeal Add a sliced banana to this hearty breakfast for a boost of potassium. See Recipe 1 banana, sliced 1 cup (8oz) nonfat milk		388 Calories
Lunch		Turkey Panini, Carrots, Milk Turkey & Apple Panini Try using leftover cooked turkey breast instead of lunchmeat. See Recipe ½ cup baby carrots 1 cup (8 oz) nonfat milk		450 Calories
Dinner		Turkey Stew, Roll, Brussels Sprouts, Milk Turkey & Cranberry Stew This one-pot dish is a great way to use leftover turkey, vegetables and fruits! See Recipe 1 whole wheat roll w/ 1 tsp margarine Brussels Sprouts with Mushroom Sauce You can use already cooked Brussels sprouts in this recipe. See Recipe 1 cup (8 oz) nonfat milk		480 Calories
Snack #1		0% Greek yogurt ½ cup whole grain cereal 16 oz water		208 Calories
Snack #2		Pear Nog Surprise your guests with this tasty & homemade holiday beverage. See Recipe 16 oz water		200 Calories
Snack #3		1 slice whole wheat toast 2 Tbsp peanut butter, natural 16 oz water		277 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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