Healthy Menu Ideas for Fall: Menu 11
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 |  |
Fruit Pizza, Peanut Butter & Banana Smoothie
Pizza 2 Tbsp cream cheese, low-fat ½ cup fruit, sliced Smoothie 1 cup (8 oz) skim milk 1 Tbsp peanut butter 1 medium banana ½ cup vanilla yogurt, low-fat 4 ice cubes |
|
620 calories |
 |
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| Lunch | |
Tuna Sandwich, Pears, Carrots, Milk
Sandwich 3 oz tuna fish, canned in water, drained ¼ cup onion, chopped ¼ cup celery, chopped ¼ cup grapes, cut into small pieces 1 ½ Tbsp mayonnaise, low-fat 1 cup pears, sliced 1 cup baby carrots 1 cup (8 oz) skim milk |
|
540 calories |
|
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| Dinner | |
Roasted Squash & Eggplant Casserole w/Chicken, Maple Sweet Potatoes, Salad
Roasted Squash & Eggplant Casserole w/Chicken Maple Sweet Potatoes 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) 2 Tbsp salad dressing, low-fat 16 oz water |
|
398 calories |
|
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| Snack #1 | |
½ piece whole wheat naan
1 Tbsp chocolate-flavored hazelnut spread ½ medium apple, sliced Spread hazelnut spread on nann and top with sliced apples. |
|
228 calories |
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| Snack #2 | |
3 cups popcorn, light salted and buttered
16 oz water |
|
103 calories |
|
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| Snack #3 | |
1 mozzarella string cheese, part-skim
½ cup grapes 16 oz water |
|
135 calories |
| Total Calories: 2,024 | ||
| % Fat: 24% % Saturated Fat: 8% % Carbohydrate: 56% % Protein: 20% |
Sodium: 2, 997 mg Cholesterol: 131 mg Fiber: 42 g Vitamin A: 266% Vitamin C: 176% Calcium: 154% Iron: 70% |
Grains: 6 ½ oz Vegetables: 5 cups Fruit: 3 ¼ cups Milk: 3 ¼ cups Meat & Beans: 6 ¼ oz |
Visit MyPyramid.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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