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 French Toast w/Peaches & Raspberries, Milk

2 slices whole wheat bread
1 egg
½ cup (4 oz) skim milk
½ cup peaches, sliced
½ cup raspberries
Combine eggs and milk. Dip slices of bread into egg and milk mixture then heat on griddle. Top with sliced peaches and raspberries.

1 cup (8 oz) skim milk
397 calories
Lunch Avocado, Mozzarella & Tomato Sandwich w/Pear

Sandwich
2 slices whole wheat bread, toasted
½ cup avocado, sliced
2 leaves romaine lettuce
2 slices tomato
1 Tbsp pesto
1 slice mozzarella cheese, part skim

1 medium pear
16 oz water
543 calories
Dinner Rotini & Bean Salad w/Lettuce, Garden Salad

Rotini & Bean Salad w/Lettuce
This sultry combination of pasta, Italian spices, and kidney beans is a quick alternative to your traditional pasta dinner, plus it’s full of protein! See Recipe

1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts)
2 Tbsp salad dressing, low-fat
16 oz water or unsweetened tea
625 calories
Snack #1 Cool Quesa w/Milk

Cool Quesa
A combination of low-fat cheese, onions, mushrooms, and bell peppers between two lightly heated tortillas—ready in 20 minutes! See Recipe

1 cup (8 oz) low-fat milk
214 calories
Snack #2 ½ cup almonds, unsalted
16 oz water
212 calories

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

Total Calories: 1,991
% Fat: 35%
% Saturated Fat: 9%
% Carbohydrate: 46%
% Protein: 19%
Sodium: 2,267 mg
Cholesterol: 300 mg
Fiber: 46 g
Vitamin A: 134%
Vitamin C: 147%
Calcium: 148%
Iron: 153%
Grains: 5 ½ oz
Vegetables: 3 ¼ cups
Fruit: 2 ½ cups
Milk: 3 ½ cups
Meat & Beans: 5 ½ oz

Visit MyPyramid.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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