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 Peanut Butter, Walnut & Apple Wrap, Milk

Wrap
1-6” whole wheat tortilla
1 Tbsp peanut butter, low-sodium
½ medium apple, sliced
⅛ cup walnuts, chopped

1 cup (8 oz) skim milk
394 calories
Lunch Avocado, Tomato & Lettuce Sandwich, Healthy Fruit Salad

Sandwich
¼ cup avocado, sliced
2 slices tomato
4 leaves romaine lettuce
1 slice cheese, low-fat
2 slices whole wheat bread, toasted

Healthy Fruit Salad
Strawberries, bananas, mango, and oranges, tossed with a lime juice, honey, and chili powder dressing—ready in 15 minutes or less! See Recipe

16 oz water
501 calories
Dinner Bowtie Pasta w/Chicken, Broccoli & Feta, Milk

Bowtie Pasta w/Chicken, Broccoli & Feta
This recipe has everything you need for an all-in-one complete meal—broccoli, mushrooms, chicken, and feta cheese … all topped with a lemony zest! See Recipe

2 cups (16 oz) skim milk
605 calories
Snack #1 Salsa w/Baked Tortilla Chips

Farmers Market Salsa
Create your own salsa that tastes like it’s fresh from the farmers market including corn, black beans, tomatoes, and more—ready in 10 minutes! See Recipe

1 oz baked tortilla chips
16 oz water
189 calories
Snack #2 1 cup vanilla ice cream, low-fat
1 cup sliced strawberries, kiwifruit & blueberries

16 oz water
302 calories

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

Total Calories: 1,991
% Fat: 20%
% Saturated Fat: 5%
% Carbohydrate: 59%
% Protein: 21%
Sodium: 2,184 mg
Cholesterol: 105 mg
Fiber: 42 g
Vitamin A: 127%
Vitamin C: 490%
Calcium: 160%
Iron: 160%
Grains: 7 oz
Vegetables: 3 ¼ cups
Fruit: 4 ½ cups
Milk: 4 ¼ cups
Meat & Beans: 6 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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