Healthy Menu Ideas for Fall: Menu 35

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		English Muffin w/ Egg Whites, Banana, Milk 1 English muffin, whole wheat ½ cup egg whites 2 slices tomato 2 Tbsp low-fat cheddar cheese 1 banana, medium 1 cup (8oz) nonfat milk		410 Calories
Lunch		Ginger Chicken w/ Broccoli & Grapefruit, Apple, Milk Ginger Chicken w/Broccoli & Grapefruit Lighten-up with this quick and healthy meal featuring Asian flavors. See Recipe ½ cup brown rice, cooked 1 apple 1 cup (8 oz) nonfat milk		496 Calories
Dinner		Seared Cod, Sweet Baked Potato, Roll, Milk Seared Cod w/Pineapple Slaw You can use any white fish in this mouth-watering recipe featuring sweet and tangy pineapple. See Recipe 1 sweet potato, baked 1 roll, whole wheat 1 cup (8 oz) nonfat milk		601 Calories
Snack #1		Crunchy Apple Treasures These make a tasty and satisfying after-school snack. See Recipe 16 oz water		234 Calories
Snack #2		½ cup whole grain cereal ½ cup low-fat vanilla yogurt ¼ cup blueberries 16 oz water		213 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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