Healthy Menu Ideas for Spring: Menu 7
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
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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Oatmeal w/Apples, Mangos, Almonds & 100% Juice Oatmeal 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 |
 |
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| Lunch | |
Strawberry & Walnut Salad, Toast, Milk Salad 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 |
|
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| 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 |
|
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| Snack #1 | |
1 cup soybeans, steamed and lightly salted 16 oz water |
|
200 calories |
|
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| 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 |
| 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.
- 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
