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 Oatmeal w/Blueberries & Walnuts, 100% Juice
1 cup oatmeal, quick oats
½ cup (4 oz) skim milk
¼ cup blueberries
½ oz walnuts, chopped
1 tsp cinnamon & sugar mixture

1 cup (8 oz) 100% orange juice
578 calories
Lunch Garden Salad, Honeydew, Milk

Salad
1 ½ cups baby spinach leaves
¾ cup chickpeas, low-sodium, drained
¼ cup carrots, shredded
¼ cup red onion, chopped
¼ cup walnuts, chopped
2 Tbsp salad dressing, low-fat

1 cup honey dew, cubed
2 cup (16 oz) skim milk
595 calories
Dinner Turkey Burger, Fruit Salad, Pasta Salad

Turkey Burger [Recipe Turkey Veggie Burgers]
1 whole wheat bun
¼ lb turkey burger, grilled
1 slice cheddar cheese, low-fat
2 slices tomato
2 leaves lettuce
2 slices onion
2 slices portabella mushrooms

Wow-y Maui Pasta Salad
A sweeter, but healthier version of your traditional pasta salad. Wow your guests’ taste buds with this delectable pasta salad made with fresh pineapple-ready in 30 minutes! See Recipe

1 cup fruit salad
16 oz unsweetened tea
639 calories
Snack #1 ½ cup Greek yogurt, fat-free, vanilla
¼ cup cranberries, dried
¼ cup whole grain cereal
203 calories

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

Total Calories: 2,015
% Fat: 21%
% Saturated Fat: 3%
% Carbohydrate: 62%
% Protein: 17%
Sodium: 1,324 mg
Cholesterol: 60 mg
Fiber: 42 g
Vitamin A: 95%
Vitamin C: 248%
Calcium: 114%
Iron: 186%
Grains: 6 oz
Vegetables: 2 ¼ cups
Fruit: 3 ¼ cups
Milk: 3 cups
Meat & Beans: 8 ¼ 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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