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 Poached Egg Sandwich, Peaches, Milk

Sandwich
1 egg, poached
1 slice Swiss cheese
½ cup spinach leaves
2 slices tomato
1 tsp pesto
2 slices whole-grain bread, toasted

1 medium peach
1 cup (8 oz) skim milk
443 calories
Lunch Pita Pocket, Carrots w/Hummus

Corner Kick Pita Pocket
Whole wheat pita stuffed with lean ground beef, cucumbers, carrots, salsa, cantaloupe, spinach and light ranch dressing—ready in 25 minutes! See Recipe

1 cup baby carrots
¼ cup hummus

16 oz water
404 calories
Dinner Roasted Turkey, Baked Asparagus w/Parmesan Cheese, Pineapple Salad, Raisin Bread, Milk

3 oz turkey, roasted, skinless
1 slice raisin bread (w/1 tsp margarine)

Baked Asparagus w/Parmesan Cheese
Crisp asparagus tossed with olive oil, Parmesan cheese, and bread crumbs then lightly baked—ready in 20 minutes!
See Recipe

Golden Glow Pineapple Salad
Romaine lettuce mixed with walnuts, pineapple chunks, carrots, and raisins and topped with a pineapple-cinnamon dressing—ready in 15 minutes! See Recipe

1 cup (8 oz) skim milk
608 calories
Snack #1 3 cups popcorn, lightly salted and buttered
16 oz water
103 calories
Snack #2 Lychees Fruit Salad & Tropical Fruit Smoothie

Lychees Fruit Salad
Peeled lychees, pineapple tidbits, raisins, and bananas drizzle with lime juice glaze—ready in 10 minutes or less! See Recipe

Tropical Fruit Smoothie
Frozen vanilla yogurt with frozen mango chunks, 100% orange juice, and bananas—ready in less than 5 minutes! See Recipe
385 calories
Snack #3 Dessert: Strawberry Rhubarb Compote See Recipe 106 calories

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

Total Calories: 2,049
% Fat: 20%
% Saturated Fat: 6%
% Carbohydrate: 59%
% Protein: 21%
Sodium: 1,950 mg
Cholesterol: 307 mg
Fiber: 41 g
Vitamin A: 290%
Vitamin C: 425%
Calcium: 138%
Iron: 80%
Grains: 7 oz
Vegetables: 3 ¼ cups
Fruit: 6 cups
Milk: 3 cups
Meat & Beans: 9 oz

Visit MyPlate.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
  • 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.

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