Healthy Menu Ideas for Winter: Menu 1
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
See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Fiber Cereal w/Milk, Bananas & Orange Juice 1 1/4 cup fiber cereal 1/2 cup (4 oz) skim milk 1/2 cup bananas, sliced 1/2 cup (4 oz) 100% orange juice |
|
365 calories |
 |
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| Lunch | |
Tuna Salad w/Belgian Endive, Grapes & Peanuts 3 oz tuna fish, canned in water, drained 1 1/2 Tbsp mayonnaise, low-fat 3/4 cup celery 1/4 cup onion 1 Belgian endive, separated (for dipping) 1 cup grapes 1/4 cup peanuts, dry roasted, unsalted 16 oz water |
|
541 calories |
|
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| Dinner | |
Apple Chicken Stir Fry Makes 4 Servings 1 lb cubed boneless, skinless, chicken breast 1/2 cup onion, vertically sliced 1 3/4 cups (3-4 medium) carrots, thinly sliced 1 1/2 tsp vegetable oil 1 tsp dried basil, crushed 1 cup fresh or frozen Chinese pea pods 1 Tbsp water 1 medium baking apple, cored and thinly sliced 1 Tbsp oil 2 cups cooked brown rice 1 whole wheat dinner roll 1 tsp butter 1 1/2 (12 oz) cups skim milk |
|
552 calories |
|
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| Snack #1 | |
1 cup cauliflower florets 1 cup broccoli florets 1/3 cup hummus 16 oz water |
|
184 calories |
|
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| Snack #2 | |
1 small oatmeal raisin cookie 1 cup (8 oz) skim milk |
|
203 calories |
|
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| Snack #3 | |
3 cups popcorn, lightly salted and buttered 1/2 cup (4 oz) 100% apple juice |
|
160 calories |
| Total Calories: 2,005 | ||
| % Fat: 25% % Saturated Fat: 5% % Carbohydrate: 54% % Protein: 21% |
Sodium: 2,084 mg Cholesterol: 136 mg Fiber: 45 g Vitamin A: 155% Vitamin C: 264% Calcium: 132% Iron: 86% |
Grains: 6 1/4 oz Vegetables: 3 3/4 cups Fruit: 2 1/2 cups Milk: 3 cups Meat & Beans: 11 1/4 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
