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
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 |  |
Greek Yogurt Parfait w/Bananas & Almonds, 100% Juice Parfait 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 |
 |
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| Lunch | |
Hummus & Vegetable Pita, Carrots, Pretzels, String Cheese Pita 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 |
|
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| 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 |
|
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| Snack #1 | |
½ cup vegetable dip 1 cup vegetables (broccoli, cauliflower, bell peppers, etc.) 16 oz water |
|
70 calories |
|
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| Snack #2 | |
3 cups popcorn, lightly buttered and salted 16 oz water |
|
103 calories |
|
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| Snack #3 | |
3 large rectangles graham crackers 16 oz water |
|
152 calories |
| 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 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
