Healthy Menu Ideas For Summer: Menu 29

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
Meal Ingredients Calories/Serving
Breakfast Perfectly Peachy Waffles, Cran-licious Smoothie

Perfectly Peachy Waffles
Not a fan of peaches? Try using strawberries and blueberries instead. See Recipe

Cran-licious Smoothie
1 cup (8oz) nonfat milk
432 Calories
Lunch Shrimp & Bok-Choy Stir Fry, Apple

Shrimp & Bok-Choy Stir Fry
Lunch is ready in just 20 minutes with this versatile recipe. It makes a quick and delicious dinner, too! See Recipe

1 medium apple
1 cup (8 oz) nonfat milk
513 Calories
Dinner Creamy Chicken & Broccoli Alfredo, Cherries

Creamy Chicken & Broccoli Alfredo
Have a vegetarian in the family? Nix the chicken and add more broccoli and cannellini beans. See Recipe

1 whole wheat roll
½ cup cherries, fresh

1 cup (8 oz) nonfat milk
539 Calories
Snack #1 25 almonds, whole, natural
5 apricots, dried

16oz water
262 Calories
Snack #2 1 cup vanilla yogurt, nonfat
¼ cup granola, low-fat

16oz water
328 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,074    
% Fat: 18.6%
% Saturated Fat: 4.4%
% Carbohydrate: 60%
% Protein: 21.5%
Sodium: 1,580 mg
Cholesterol: 178 mg
Fiber: 30 g
Vitamin A: 500%
Vitamin C: 430%
Calcium: 196%
Iron: 53%
Grains: 6 oz
Vegetables: 2 ⅔ cups
Fruit: 2 ¼ cups
Milk: 3 ½ cups
Meat & Beans: 6.5 oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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