Healthy Menu Ideas for Fall: Menu 17

National Breast Cancer Awareness Month

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 Raspberry & Strawberry Smoothie, Toast, 100% Juice

1/2 cup frozen raspberries
1/2 cup frozen strawberries
1 cup (8 oz) skim milk
1/2 cup vanilla yogurt, low-fat

2 slices whole wheat bread, toasted
2 Tbsp apple butter
1/2 cup (4 oz) 100% grapefruit juice
505 calories
Lunch Apple & Pecan Salad, Yogurt w/Granola & Quince

2 cups greens, chopped
1/8 cup pecans, halved
1/2 cup apples, cubed
1/4 cup red onion, chopped
2 Tbsp salad dressing, low-fat

1 container (8 oz) yogurt, low-fat
1/2 cup granola, low-fat
1 medium quince

16 oz water
618 calories
Dinner Smoking Shrimp Creole, Caribbean Pink Beans, Milk

Smoking Shrimp Creole
Steamed shrimp topped with crushed tomatoes, celery, garlic, bell peppers, and chipotle chili over brown rice—ready in 30 minutes! See Recipe

Caribbean Pink Beans
A combination of pink beans and plantains seasoned with garlic and red pepper—ready in 25 minutes. See Recipe

1 cup (8 oz) skim milk
584 calories
Snack #1 Pink Lady Apple Salsa w/Pita Chips

Pink Lady Apple Salsa
This zippy salsa gains wonderful crunch and sweetness from Pink Lady apples combined with cilantro, sweet onions, jalapenos, lime juice, and honey! See Recipe

1 oz pita chips, lightly salted
16 oz water
167 calories
Snack #2 1 oz (approximately 22) almonds
16 oz water
170 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,044    
% Fat: 20%
% Saturated Fat: 3%
% Carbohydrate: 65%
% Protein: 15%
Sodium: 2,298 mg
Cholesterol: 130 mg
Fiber: 39 g
Vitamin A: 129%
Vitamin C: 256%
Calcium: 161%
Iron: 81%
Grains: 5 oz
Vegetables: 3 ½ cups
Fruit: 3 ½ cups
Milk: 3 cups
Meat & Beans: 8 ¼ 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.

This Week’s Healthy Menu Idea Archive

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Fruit & Vegetable Database
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Ask The Expert About Fruits and Vegetables

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