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 w/Milk

1-6" whole wheat tortilla
1 Tbsp peanut butter, low-sodium
½ medium apple, sliced
1/8 cup walnuts, chopped

1 cup (8 oz) skim milk
394 calories
Lunch Hummus & Vegetable Pita w/Carrots & 100% Juice

1- 4" whole wheat pita
½ cup hummus
½ cup spinach leaves
2 slices tomato

1 cup baby carrots
1 cup (8 oz) 100% apple juice
462 calories
Dinner Bowtie Pasta w/Chicken, Broccoli w/Feta, Milk

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

2 cups (16 oz) skim milk
605 calories
Snack #1 1 cup oatmeal, quick oats (prepared with water)
½ cup strawberries, sliced
½ cup blueberries, frozen (warmed by the oatmeal)
360 calories
Snack #2 3 large rectangle graham crackers, cinnamon 178 calories

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

Total Calories: 1,991
% Fat: 21%
% Saturated Fat: 4%
% Carbohydrate: 60%
% Protein: 19%
Sodium: 1,854 mg
Cholesterol: 89 mg
Fiber: 37 g
Vitamin A: 204%
Vitamin C: 200%
Calcium: 118%
Iron: 180%
Grains: 7 oz
Vegetables: 3 ¼ cups
Fruit: 3 cups
Milk: 3 ¼ cups
Meat & Beans: 9 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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