Healthy Menu Ideas for Fall: Menu 7
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 |  |
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 |
 |
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| 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 |
|
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| 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 |
|
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| Snack #1 | |
1/2 medium pomegranate 1 cup grapes 16 oz water |
|
227 calories |
|
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| Snack #2 | |
3 cups low-fat popcorn, low sodium 16 oz water |
|
104 calories |
|
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| Snack #3 | |
1 mini whole wheat bagel 1 Tbsp peanut butter, low sodium |
|
160 calories |
| 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.
- 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
