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 Broccoli Omelet, Toast, Grapefruit, Milk

Broccoli Omelet
If broccoli and mushrooms aren’t your favorite vegetables, try adding others such as spinach and asparagus. See Recipe

1 slice whole wheat toast
½ grapefruit, medium

1 cup (8oz) nonfat milk
410 Calories
Lunch Asian Apple-Chicken Salad, Rice, Milk

Asian Apple-Chicken Salad
Enjoy this delicious twist on traditional chicken salad. Bright citrus and Asian flavors add balance and complexity. See Recipe

1 cup cooked brown rice
1 cup (8 oz) nonfat milk
547 Calories
Dinner Curried Fish Stir Fry, Mango, Milk

Curried Fish Stir Fry
This flavor-packed meal is simple to prepare and ready in just 30 minutes. See Recipe

1 cup mango slices
1 cup (8 oz) nonfat milk
676 Calories
Snack #1 24 pistachios, shelled
½ cup low-fat vanilla yogurt

16 oz water
156 Calories
Snack #2 1 slice whole wheat toast
1 Tbsp natural peanut butter, reduced-fat
½ cup blueberries

16 oz water
219 Calories

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

Total Calories: 2,008
% Fat: 17%
% Saturated Fat: 4%
% Carbohydrate: 55%
% Protein: 27.5%
Sodium: 1,538 mg
Cholesterol: 330 mg
Fiber: 36 g
Vitamin A: 243%
Vitamin C: 481%
Calcium: 156%
Iron: 69%
Grains: 6 oz
Vegetables: 5 ¼ cups
Fruit: 2 ½ cups
Milk: 3 ¾ cups
Meat & Beans: 7.3 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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This Week’s Healthy Menu Idea Archive

 

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