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 Waffles w/Peanut Butter, Bananas & 100% Juice
2- 4” whole wheat waffles, toasted
1 Tbsp peanut butter, low-sodium
½ medium banana, sliced
Toast frozen waffles, then top with peanut butter and banana slices.

½ cup (4 oz) 100% orange juice
416 calories
Lunch Avocado Garden Salad w/Black Bean Soup, Apple & Milk

Avocado Garden Salad
A simple combination of mixed greens, tomatoes, onions, and avocado, topped off with a spritz of lemon juice and black pepper. See Recipe

1 cup black bean soup, low-sodium [Recipe: Governor’s Black Bean Soup]
1 medium apple
1 cup (8 oz) low-fat milk
486 calories
Dinner Salmon w/Brown Rice with Almonds & Broccoli
3 oz salmon filet, broiled and seasoned ( broiled w/1 tsp butter)
1 cup brown rice, cooked
¾ oz (approximately 21) almonds, slivered
Add almonds and seasonings of your choice to rice.

1 cup broccoli, steamed
16 oz water or unsweetened tea
574 calories
Snack #1 Mini Pizza Bagel
1 (1 oz) mini bagel, cut in half, toasted
1 Tbsp spaghetti sauce, low-sodium
2 thin slices mozzarella cheese, part-skim

Toast bagel, then spread spaghetti sauce on each half and top with 1 slice of cheese on each half. Heat in microwave until cheese is slightly melted.
204 calories
Snack #2 1 cup bell peppers, sliced
1 Tbsp ranch dressing/vegetable dip, low-fat
16 oz water
86 calories
Snack #3 3/4 cup (approximately 55 fish) goldfish, baked, low-sodium
1 cup (8 oz) low-fat milk
240 calories

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

Total Calories: 2,006
% Fat: 33%
% Saturated Fat: 9.5%
% Carbohydrate: 50%
% Protein: 17%
Sodium: 2,056 mg
Cholesterol: 209 mg
Fiber: 35 g
Vitamin A: 132%
Vitamin C: 461%
Calcium: 148%
Iron: 101%
Grains: 7 oz
Vegetables: 3 ¼ cups
Fruit: 3 ¼ cups
Milk: 3 cups
Meat & Beans: 5 ½ oz

Visit MyPyramid.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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