Healthy Menu Ideas for Spring: Menu 9
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 |  |
Waffles & Peanut Butter w/Fruit Salad & Milk 2- 4” whole wheat waffles, toasted 1 Tbsp peanut butter, low-sodium 1 cup fresh fruit salad [Recipe: Fruit Salad with Jicama] 1 cup (8 oz) skim milk |
|
484 calories |
 |
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| Lunch | |
Chicken & Fruit Salad Sandwich w/Carrots Chicken & Fruit Salad A healthier and tastier version of traditional chicken salad—ready in 20 minutes. See Recipe 2 slices whole wheat bread, toasted 1 cup baby carrots 16 oz water |
|
600 calories |
|
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| Dinner | |
Steak & Spinach Salad w/Milk 3 oz lean steak, sliced ½ cup kidney beans, drained and rinsed ½ cup whole wheat macaroni, cooked 2 cups baby spinach leaves ¼ cup red onion, chopped ½ cup mushrooms, sliced 2 Tbsp salad dressing, low-fat 2 cups (16 oz) skim milk |
|
631 calories |
|
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| Snack #1 | |
3 cups popcorn, popped, lightly buttered and salted 16 oz water |
|
103 calories |
|
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| Snack #2 | |
½ oz (approximately 14) almonds 1/3 cup granola, low-fat Mix almonds and granola together for a quick trail mix. |
|
211 calories |
| Total Calories: 2,029 | ||
| % Fat: 20% % Saturated Fat: 4% % Carbohydrate: 55% % Protein: 25% |
Sodium: 1,930 mg Cholesterol: 257 mg Fiber: 50 g Vitamin A: 246% Vitamin C: 245% Calcium: 136% Iron: 74% |
Grains: 6 ½ oz Vegetables: 3 ½ cups Fruit: 3 cups Milk: 3 cups Meat & Beans: 8 oz |
Visit MyPlate.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
