Healthy Menu Ideas for Fall: Menu 8
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 |  |
Bagel, Eggs & Juice 1 whole wheat bagel ½ Tbsp 100% fruit jelly/jam 1 egg, hard boiled ½ cup (4 oz) grapefruit juice |
|
406 calories |
 |
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| Lunch | |
Quick ’n Easy Pumpkin Soup Makes 4 Servings 16 oz 100 % puréed pumpkin, unsalted 2 cups (16 oz) low-sodium chicken broth 2-3 tsp artificial sweetener dash of salt 1 tsp pumpkin pie spice 1 cup (8 oz) skim milk Salad 1 cup baby spinach leaves ¾ cup chick peas, rinsed ½ cup broccoli, fresh ½ cup mushrooms ½ cup cauliflower 1 Tbsp low-fat dressing 1 ½ cups (12 oz) skim milk |
|
422 calories |
|
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| Dinner | |
Broiled Salmon w/Brown Rice, Almonds & Broccoli 3 oz salmon filet, broiled and seasoned 1 tsp butter ½ cup steamed broccoli ½ cup brown rice, seasoned with spices ¾ oz (approximately 21) almonds, slivered Add almonds to rice. 1 ½ cups (12 oz) skim milk |
|
580 calories |
|
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| Snack #1 | |
5 kumquats ½ cup grapes 16 oz water |
|
122 calories |
|
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| Snack #2 | |
2 whole grain granola bars ½ cup apple, sliced 16 oz water |
|
209 calories |
|
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| Snack #3 | |
Kiwifruit Cobbler Makes 6 servings 12 large kiwifruit, peeled and cut into ¾-inch cubes 1 Tbsp brown sugar 1 Tbsp grated lemon peel 1 Tbsp all-purpose flour ½ tsp ground cinnamon ½ package (3.2 oz) prepared corn muffin mix 1 Tbsp additional brown sugar ½ tsp ground nutmeg ¼ cup fat-free frozen vanilla yogurt 16 oz water |
|
268 calories |
| Total Calories: 2,007 | ||
| % Fat: 21% % Saturated Fat: 4% % Carbohydrate: 60% % Protein: 19% |
Sodium: 2,156 mg Cholesterol: 296 mg Fiber: 45 g Vitamin A: 241% Vitamin C: 502% Calcium: 158% Iron: 77% |
Grains: 6 oz Vegetables: 3 ¾ cups Fruit: 3 ¼ cups Milk: 3 ¼ cups Meat & Beans: 8 ½ 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
