Healthy Menu Ideas for Fall: Menu 12
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 |  |
Fiber Cereal w/Bananas, Orange Juice
1 ¼ cup fiber cereal ½ cup (4 oz) skim milk ½ cup bananas, sliced ½ cup (4 oz) 100% orange juice |
|
365 calories |
 |
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| Lunch | |
Taco Roll-Up w/Pineapples, Milk
Roll-Up ½ cup black beans, low-sodium, rinsed and drained ¼ cup cheese, low-fat, shredded ½ cup peppers, minced ¼ cup salsa, low-sodium Divide ingredients equally between tortillas. Roll tortillas (Ingredients can be heated in the microwave if desired). 1 cup pineapple chunks 1 cup (8 oz) skim milk |
|
479 calories |
|
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| Dinner | |
Apple Chicken Stir Fry w/Salad, Dinner Roll, Milk
Apple Chicken Stir Fry ¾ cup garden salad (created with your favorite greens, vegetables, fruit, and nuts) 1 Tbsp salad dressing, low-fat 1 whole wheat dinner roll 1 tsp butter 1 ½ cups (12 oz) skim milk |
|
610 calories |
|
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| Snack #1 | |
Brown Bag Fruit Mix
A seasonal mix of fruits and fruit juices—ready in 10 minutes! See Recipe 16 oz water |
|
110 calories |
|
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| Snack #2 | |
2 Tbsp peanut butter, low-sodium
1 ½ cups baby carrots 16 oz water |
|
270 calories |
|
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| Snack #3 | |
½ cup (4 oz) apple cider, unsweetened
¼ cup pumpkin seeds, roasted and unsalted |
|
229 calories |
| Total Calories: 2,063 | ||
| % Fat: 22% % Saturated Fat: 5% % Carbohydrate: 59% % Protein: 19% |
Sodium: 2,184 mg Cholesterol: 103 mg Fiber: 50 g Vitamin A: 359% Vitamin C: 413% Calcium: 150% Iron: 92% |
Grains: 6 ½ oz Vegetables: 3 ¼ cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 9 ½ 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.
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