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 Power Gold Smoothie, Whole Wheat Waffles w/Chocolate Hazelnut Spread & Almonds

Power Gold Smoothie
Carrots, 100% pineapple/orange juice, honey, and low-fat yogurt blended into a bright orange morning delight—ready in 15 minutes or less! See Recipe

2- 4″ whole wheat waffles, toasted
1 Tbsp chocolate hazelnut spread
⅛ cup almonds, chopped
Spread hazelnut spread on waffles and top with almonds.
518 calories
Lunch Chicken & Vegetable Pita, Cottage Cheese w/Pineapples, 100% Juice

Pita
1- 6” whole wheat pita
2 oz chicken (lunchmeat), low-sodium
1 slice provolone cheese, low-sodium
¼ cup cucumber, sliced
¼ cup spinach leaves
1 tsp pesto

½ cup cottage cheese, fat-free
¾ cup pineapple tidbits

1 cup (8 oz) 100% juice
494 calories
Dinner Curried Shrimp in Carrot Nest, Peanuts & Peas Rice, Milk

Curried Shrimp in Carrot Nest
Shredded carrots, onions, garlic, and shrimp simmered with an olive oil, chicken broth, and curry powder sauce—ready in 30 minutes! See Recipe

½ cup brown rice, cooked
⅛ cup green peas, cooked
2 tsp peanuts, chopped

1 cup (8 oz) low-fat milk
495 calories
Snack #1 Very Veggie Snack Pizza, Milk

Very Veggie Snack Pizza
English muffins topped with low-fat garlic and herb cream cheese, broccoli, carrots, and diced tomatoes—ready in 10 minutes! See Recipe

1 cup (8 oz) low-fat milk
279 calories
Snack #2 1 medium pear
1 mozzarella string cheese, part-skim

16 oz water
184 calories

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

Total Calories: 1,970
% Fat: 24%
% Saturated Fat: 9%
% Carbohydrate: 57%
% Protein: 19%
Sodium: 2,297 mg
Cholesterol: 298 mg
Fiber: 30 g
Vitamin A: 259%
Vitamin C: 225%
Calcium: 167%
Iron: 55%
Grains: 9 oz
Vegetables: 2 ½ cups
Fruit: 3 ½ cups
Milk: 3 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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