Healthy Menu Ideas for Spring: Menu 34

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		Omelet, Toast, Orange, Milk Broccoli Omelet This fiber-rich breakfast will keep you full and satisfied throughout your morning. See Recipe 1 sl toast, whole wheat 1 orange, medium 1 cup (8oz) nonfat milk		412 Calories
Lunch		Tuna Pasta Salad, Roll, Apple, Milk Tuna Pasta Salad w/Avocado Creamy avocado is a wonderful substitute for mayonnaise in this delicious meal. See Recipe 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		569 Calories
Dinner		Grilled Asparagus & Shrimp Quinoa Salad, Grapes, Milk Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette This dish is a great way to introduce your family to the wonderful flavor of quinoa. See Recipe ½ cup grapes 1 cup (8 oz) nonfat milk		638 Calories
Snack #1		¼ cup almonds, whole, natural 16oz water		213 Calories
Snack #2		½ cup baby carrots 1 Tbsp peanut butter, natural 16oz water		127 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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