Healthy Menu Ideas for Summer: Menu 23
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
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Meal | Ingredients | Calories/Serving | ||
Breakfast | Fruity Oatmeal, Milk Fruity Homemade Oatmeal Try adding some of your favorite fruits to this delicious breakfast! See Recipe 1 cup (8oz) nonfat milk |
359 Calories | ||
Lunch | Salad Nicoise, Roll, Apple, Milk Salad Nicoise Need a vegetarian-friendly version of this dish? Swap the tuna for any type of bean, such as garbanzo. See Recipe 1 roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk |
614 Calories | ||
Dinner | Pork Chops, Roll, Milk Pork Chops w/Mandarin Orange Salsa This dish is a perfect balance of sweet and savory. See Recipe 1 roll, whole wheat 1 cup (8 oz) nonfat milk |
646 Calories | ||
Snack #1 | 1 sl toast, whole wheat 1 Tbsp peanut butter, natural ½ banana, sliced 16oz water |
230 Calories | ||
Snack #2 | 1 cup Greek yogurt, nonfat ¼ cup granola, low-fat 16oz water |
225 Calories |
Total Calories: 2,074 | ||
% Fat: 14% % Saturated Fat: 3% % Carbohydrate: 62% % Protein: 24% |
Sodium: 1,740 mg Cholesterol: 153 mg Fiber: 39 g Vitamin A: 325% Vitamin C: 424% Calcium: 159% Iron: 74% |
Grains: 6 oz Vegetables: 3 ¾ cups Fruit: 4 cups Milk: 4 cups Meat & Beans: 6.2 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.
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