Healthy Menu Ideas for Spring: Menu 21

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
Meal Ingredients Calories/Serving
Breakfast Kiwi & Strawberry Parfait, Bagel w/Peanut Butter, 100% Juice

½ cup vanilla yogurt, fat-free
½ cup granola
1 medium kiwi, peeled and cubed
1 cup strawberries, sliced
Layer fruit, yogurt, and granola.

½ (4 oz) bagel, whole wheat
1 Tbsp peanut butter, low-sodium

½ cup (4 oz) 100% juice
679 calories
Lunch Mozzarella & Tomato Wrap, Vegetable Soup, Milk

2- ¼” slices mozzarella, fresh
½ cup cherry tomatoes, halved
¼ cup bean sprouts
1-8” whole wheat wrap
1 Tbsp pesto

1 cup chicken & vegetable soup, low-sodium
1 cup (8 oz) skim milk
583 calories
Dinner Salmon, Asparagus, Rice Pilaf, Milk

3 oz salmon, baked or broiled

Asparagus w/Lemon Sauce
Asparagus topped with garlic, onion, bell peppers, and Dijon-style mustard sauce—ready in less than 10 minutes! See Recipe

Fruited Rice Pilaf
Brown rice combined with green onions, dried cranberries, dried apricots, minced garlic, almonds, and black pepper—ready in 25 minutes! See Recipe

1 ½ cup (12 oz) skim milk
626 calories
Snack #1 Fava Beans Salad

Fava Beans and Red Onion Salad
Fava beans and red onion mixed with yogurt, mint, garlic and cucumbers—ready in 20 minutes! See Recipe

16 oz water
100 calories
Snack #2 1 cup baby carrots
16 oz water
50 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,038
% Fat: 21%
% Saturated Fat: 7%
% Carbohydrate: 59%
% Protein: 20%
Sodium: 1,922 mg
Cholesterol: 112 mg
Fiber: 34 g
Vitamin A: 233%
Vitamin C: 400%
Calcium: 160%
Iron: 82%
Grains: 6 oz
Vegetables: 4 ½ cups
Fruit: 2 ½ cups
Milk: 3 ¼ cups
Meat & Beans: 5 ½ oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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