Healthy Menu Ideas for Fall: Menu 16

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

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
Meal Ingredients Calories/Serving
Breakfast Greek Yogurt Parfait w/Bananas & Almonds, 100% Juice

1 container (8 oz) Greek yogurt, low-fat, plain
½ cup granola, low-fat
1 medium banana, sliced
1 Tbsp honey
1/8 cup almonds, sliced

1 cup (8 oz) 100% juice
725 calories
Lunch Hummus & Vegetable Pita, Carrots, Pretzels, String Cheese

1- 4” whole wheat pita
½ cup hummus
½ cup spinach leaves
2 slices tomato
¼ cup bell peppers, sliced

1 cup baby carrots
1 oz pretzels, lightly salted
1 string cheese, low-fat
16 oz water
538 calories
Dinner Baked Chicken, Apple-Cranberry Salad Toss, Apple Sauce, Milk

3 oz baked chicken breast, boneless and skinless
½ cup apple sauce
1 ½ cups (12 oz) low-fat milk

Apple-Cranberry Salad Toss
A fall inspired combination of sliced apples, chopped walnuts, dried cranberries, green onions, and vinaigrette dressing—ready in 10 minutes! See Recipe
418 calories
Snack #1 ½ cup vegetable dip
1 cup vegetables (broccoli, cauliflower, bell peppers, etc.)

16 oz water
70 calories
Snack #2 3 cups popcorn, lightly buttered and salted

16 oz water
103 calories
Snack #3 3 large rectangles graham crackers

16 oz water
152 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,006    
% Fat: 22%
% Saturated Fat: 6%
% Carbohydrate: 60%
% Protein: 18%
Sodium: 2,300 mg
Cholesterol: 95 mg
Fiber: 32 g
Vitamin A: 233%
Vitamin C: 284%
Calcium: 104%
Iron: 61%
Grains: 6 ¼ oz
Vegetables: 3 cups
Fruit: 3 ¼ cups
Milk: 3 ¼ cups
Meat & Beans: 7 ½ oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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