Healthy Menu Ideas for Spring: Menu 30

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Tomato & Garlic Omelet, Banana, Milk Tomato & Garlic Omelet A protein-packed omelet is a great way to start your day! See Recipe 1 banana, medium 1 cup (8oz) nonfat milk		423 Calories
Lunch		Chicken & Bean Salad, Roll, Apple, Milk Chicken & White Bean Salad This salad is perfect for an afternoon luncheon. See Recipe 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		483 Calories
Dinner		Vegetable Pasta w/Tomatoes, Roll, Grapes, Milk Vegetable Pasta w/Tomatoes Add your favorite vegetables to this hearty, vegetarian meal. See Recipe 1 roll, whole wheat ½ cup grapes 1 cup (8 oz) nonfat milk		574 Calories
Snack #1		1 sl toast, whole wheat 1 Tbsp peanut butter, natural 16oz water		177 Calories
Snack #2		¼ cup almonds, whole, natural 16oz water		213 Calories
Snack #3		½ cup baby carrots 2 Tbsp hummus 16oz water		80 Calories

Visit MyPlate.gov to determine your daily calorie recommendation.

• 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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