Healthy Menu Ideas for Fall: Menu 3
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 |  |
Fruit and Yogurt Parfait ¼ of an apple, sliced ¼ of a medium banana, sliced ¼ cup papaya, cubed ¼ cup strawberries, sliced ¼ tsp sugar ¼ cup non-fat vanilla yogurt ¾ cup Cheerios Layer ingredients accordingly. ½ cup (4 oz) 100% Cranberry or Orange juice |
|
269 calories |
 |
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| Lunch | |
Chicken and Fruit Salad Makes 4 servings 1 lb roasted chicken breast, skinless 3 cups spinach 2 medium-sized pink or white grapefruits 2 medium-sized Red Delicious apples ¾ lb seedless green grapes 1/3 cup fat-free Dijon salad dressing 1 slice whole wheat bread |
|
599 calories |
|
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| Dinner | |
Spaghetti and Vegetables 1 ½ cups penne pasta, whole wheat ¾ cup marina sauce, low sodium ¼ cup zucchini, sliced ¼ cup broccoli florets, chopped Prepare vegetables and marinara sauce together in large sauce pan. 1 cup (8 oz) skim milk |
|
578 calories |
|
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| Snack #1 | |
1 oz (approximately 28 nuts) almonds, plain 16 oz water |
|
170 calories |
|
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| Snack #2 | |
1 cup pineapple, drained ¾ cup cottage cheese, low-fat 16 oz water |
|
231 calories |
|
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| Snack #3 | |
2 stalks celery 1 ½ Tbsp peanut butter, natural 16 oz water |
|
170 calories |
| Total Calories: 2,017 | ||
| % Fat: 17% % Saturated Fat: 3% % Carbohydrate: 60% % Protein: 23% |
Sodium: 1,992 mg Cholesterol: 114 mg Fiber: 42 g Vitamin A: 211% Vitamin C: 312% Calcium: 119% Iron: 71% |
Grains: 6 oz Vegetables: 3 ¾ cups Fruit: 4 ½ cups Milk: 3 cups Meat & Beans: 7 ½ oz |
Visit ChooseMyPlate.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
- Sodium: <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
