Have a Plant: Fruits & Veggies for Better Health

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 Matters.org
Meal Ingredients Calories/Serving
Breakfast Heart-Warming Oatmeal w/Fruits & Nuts Makes 2 servings
3/4 cup pink grapefruit juice
3/4 cup water
1/4 tsp ground cinnamon
1/8 tsp salt
2/3 cup old fashioned oats
1 Tbsp and 1 tsp brown sugar, firmly packed
2 seedless oranges or tangerines, sectioned, chopped
4 dates (2 Tbsp), chopped
1 Tbsp almonds, slivered

1 medium apple
1 cup (8 oz) skim milk
455 calories
Lunch Cheese Quesadilla
2-6” whole wheat tortillas
1/3 cup low-fat cheese (your choice)
1/4 cup tomatoes, chopped
1/4 cup onion, chopped
1/4 cup peppers (your choice)
2 Tbsp olive oil
Heat quesadilla in oil on both sides.

3/4 cup cucumbers
1 cup baby carrots
1 1/2 Tbsp low-fat dressing

16 oz water
604 calories
Dinner Steak with Spinach Salad
2 cups baby spinach leaves
3/4 cup chick peas, rinsed
1/2 cup broccoli, fresh
1/2 cup mushrooms
1/2 cup cauliflower
1/4 cup Diakon radish
1 Tbsp low-fat dressing

2 oz top sirloin steak, lean, broiled
1 1/2 cups (12 oz) skim milk
491 calories
Snack #1 1/2 medium pomegranate
1 cup grapes
16 oz water
227 calories
Snack #2 3 cups low-fat popcorn, low sodium
16 oz water
104 calories
Snack #3 1 mini whole wheat bagel
1 Tbsp peanut butter, low sodium
160 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,041
% Fat: 23%
% Saturated Fat: 4%
% Carbohydrate: 60%
% Protein: 17%
Sodium: 2,064mg
Cholesterol: 62 mg
Fiber: 46 g
Vitamin A: 214%
Vitamin C: 376%
Calcium: 124%
Iron: 76%
Grains: 6 oz
Vegetables: 6 cups
Fruit: 4 3/4 cups
Milk: 3 cups
Meat & Beans: 6 1/4 oz

Visit MyPyramid.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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.

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