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 Whole Wheat English Muffin w/Cheese & Tomato
1 English muffin, whole wheat, toasted
2 (1 oz) slices cheddar cheese, low-fat
2 large slices tomato
Layer and microwave slightly to melt cheese.

1 container (4 oz) Greek yogurt w/ honey, low-fat
1/2 cup (4 oz) 100% orange juice
427 calories
Lunch Roast Beef Pita, Apple & Milk
1- 6" whole wheat pita
2 oz roast beef, lean, thinly sliced
1/2 cup Romaine lettuce, shredded
1/2 cup peppers, sliced
1/4 cup onion
1 1/2 tsp mayonnaise, low-fat

1 medium apple
1 cup (8 oz) skim milk
471 calories
Dinner Honey-Dijon Chicken w/Peach Salsa Makes 4 servings
4-4 oz boneless, skinless chicken breast halves
1/2 cup bottled, fat-free honey-Dijon dressing
1/8 tsp salt
1/8 tsp black pepper, freshly ground
4 peaches or nectarines, cubed
1/4 cup fresh cilantro, chopped
1 small red onion, chopped
1 Tbsp lime juice, fresh

1 cup spinach
1/2 cup cucumbers
1/2 oz (approximately 14) almonds, sliced
1 tsp olive oil

1 1/2 cups (12 oz) skim milk
491 calories
Snack #1 2 mini (17 g each) oat bran muffins, warmed
2 tsp butter

16 oz water
160 calories
Snack #2 25-30 mini brown rice cakes, plain
1 cup baby carrots

16 oz water
170 calories
Snack #3 Apple-Hazelnut Salad in a Cup Makes 1 serving
2 Tbsp non-fat, bottled raspberry vinaigrette
1 apple, diced
1/4 cup dried fruit of your choice
2 Tbsp hazelnuts, chopped
1 cup mixed greens, rinsed and dried

16 oz water
310 calories

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

Total Calories: 2, 029
% Fat: 22%
% Saturated Fat: 6%
% Carbohydrate: 57%
% Protein: 21%
Sodium: 2, 041 mg
Cholesterol: 172 mg
Fiber: 35.5 g
Vitamin A: 247%
Vitamin C: 255%
Calcium: 135%
Iron: 63%
Grains: 7 oz
Vegetables: 3 1/2 cups
Fruit: 4 3/4 cups
Milk: 3 3/4 cups
Meat & Beans: 6 1/2 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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