Healthy Menu Ideas for Fall: Menu 6
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 |  |
Cereal & Milk 1 1/2 cups whole grain cereal 1 cup (8 oz) skim milk 1 small banana, sliced 1/2 medium grapefruit 1/2 cup (4 oz) orange juice |
|
444 calories |
 |
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| Lunch | |
Vegetable Soup & Salad 1 cup low-sodium chunky vegetable soup 1/2 cup canned white beans, drained Heat beans and soup according to soup directions. Garden Salad 1 cup baby spinach leaves 1/4 cup cherry tomatoes, halved 1/8 cup red onion, chopped 1/4 cup carrots, sliced 1/8 cup cucumbers, sliced 1 Tbsp cup sunflower seeds 1 Tbsp low-fat vinaigrette 1 slice whole wheat bread, toasted 1 1/2 (12 oz) skim milk |
|
450 calories |
|
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| Dinner | |
Grilled Eggplant & Tomato Sandwich Makes 4 servings 1 medium Italian eggplant cut into 1/2 inch slices 1 Tbsp salt 1 1/2 Tbsp olive oil 2 cloves garlic, crushed 3 Tbsp finely-minced fresh basil 8 (1/2 inch) slices, crusty bread 4 medium ripe tomatoes Freshly ground black pepper 1/2 cup crumbled feta cheese (optional) 1 apple, sliced 1 (8 oz) skim milk |
|
446 calories |
|
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| Snack #1 | |
1/2 cup grapes 1 string cheese, part-skim mozzarella 1 oz (approximately 28) almonds 16 oz water |
|
310 calories |
|
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| Snack #2 | |
Simple Applesauce Makes 6 servings 4 large apples, any variety, preferably sweet 1/2 cup water 1/2 tsp cinnamon 16 oz water |
|
78 calories |
|
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| Snack #3 | |
2 Tbsp peanut butter 6 whole wheat crackers 16 oz water |
|
314 calories |
| Total Calories: 2,042 | ||
| % Fat: 25% % Saturated Fat: 4.5% % Carbohydrate: 59% % Protein: 16% |
Sodium: 2,098 mg Cholesterol: 32 mg Fiber: 49 g Vitamin A: 188% Vitamin C: 244% Calcium: 173% Iron: 127% |
Grains: 6 1/2 oz Vegetables: 3 1/2 cups Fruit: 5 cups Milk: 4 cups Meat & Beans: 6 1/2 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
