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 Oatmeal w/Apples, Mangos, Almonds & 100% Juice

1 cup quick oatmeal
½ cup (4 oz) skim milk
½ cup apples, chopped into small pieces
¼ cup mango, chopped into small pieces
1/8 cup almonds, sliced
1 tsp sugar

½ cup (4 oz) 100% juice (of your choice)
502 calories
Lunch Strawberry & Walnut Salad, Toast, Milk

1 ½ cups romaine lettuce, shredded
½ cup strawberries, sliced
1 oz (approximately 7) walnuts, chopped
¼ cup red onions
1 Tbsp raspberry vinaigrette dressing

1 slice whole wheat bread, toasted
1 tsp almond butter
2 cups (16 oz) skim milk
536 calories
Dinner Ham & Asparagus w/Lemon Sauce, Cranberry Relish, Roll

3 oz spiral ham
½ cup cranberry relish. See Video

Asparagus w/Lemon Sauce
Steamed asparagus with a light lemony sauce—ready in 15 minutes! See Recipe

1 (approximately 2 ½ inches) whole wheat dinner roll
1 tsp butter
16 oz unsweetened tea
491 calories
Snack #1 1 cup soybeans, steamed and lightly salted
16 oz water
200 calories
Snack #2 Pocket Fruit Pies & Milk

Pocket Fruit Pies
A sweet, but healthy combination of pears, cinnamon, nutmeg, brown sugar and more—ready in 20 minutes! See Recipe

½ cup (4 oz) skim milk
289 calories

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

Total Calories: 2,018
% Fat: 23%
% Saturated Fat: 4%
% Carbohydrate: 58%
% Protein: 19%
Sodium: 2,216 mg
Cholesterol: 74 mg
Fiber: 31 g
Vitamin A: 130%
Vitamin C: 203%
Calcium: 136%
Iron: 78%
Grains: 5 ½ oz
Vegetables: 3 ½ cups
Fruit: 2 cups
Milk: 3 cups
Meat & Beans: 10 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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