Healthy Menu Ideas for Fall: Menu 19
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Whole Wheat English Muffin w/Cheese & Tomato, Greek Yogurt, 100% Juice 1 English muffin, whole wheat, toasted 2 (1 oz) slices cheddar cheese, low-fat 2 large slices tomato Layer and microwave slightly to melt cheese. 1 container (4 oz) Greek yogurt, flavored, low-fat ½ cup (4 oz) 100% orange juice |
|
427 calories |
 |
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| Lunch | |
Roast Beef Pita w/Apple, Milk 1- 6” whole wheat pita 2 oz roast beef, lean, thinly sliced ½ cup Romaine lettuce, shredded ½ cup peppers, sliced ¼ cup onion, chopped 1 ½ tsp mayonnaise, low-fat 1 medium apple 1 cup (8 oz) skim milk |
|
471 calories |
|
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| Dinner | |
Spaghetti w/Spinach, Broccoli & Mushrooms, Dinner Roll 1 ½ cups cooked pasta, whole wheat ½ cup spaghetti sauce, low-sodium ¼ cup spinach ¼ cup broccoli ¼ cup mushrooms Sauté vegetables in pan until mushroom are slightly browned. Add spaghetti sauce and heat through. 1 (approximately 2 ½ inches) whole wheat dinner roll 1 tsp butter 16 oz water |
|
513 calories |
|
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| Snack #1 | |
1 cup baby carrots 16 oz water |
|
54 calories |
|
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| Snack #2 | |
Apple-Hazelnut Salad in a Cup Make a special treat just for you … in your favorite cup! See Recipe 16 oz water |
|
310 calories |
|
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| Snack #3 | |
2 Tbsp peanut butter, low-sodium 2 stalks celery, sliced 1 cup (8 oz) skim milk |
|
293 calories |
| Total Calories: 2,068 | ||
| % Fat: 22% % Saturated Fat: 6% % Carbohydrate: 60% % Protein: 18% |
Sodium: 1,614 mg Cholesterol: 85 mg Fiber: 47 g Vitamin A: 236% Vitamin C: 270% Calcium: 129% Iron: 75% |
Grains: 6 ¼ oz Vegetables: 4 ½ cups Fruit: 4 cups Milk: 3 ¼ cups Meat & Beans: 5 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
