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/Jackfruit, 100% Juice

2 slices whole wheat bread
2 egg whites
¼ cup (2 oz) skim milk
Pinch of cinnamon
1 Tbsp light syrup

1 medium jackfruit, sliced
1 cup (8 oz) 100% juice
584 calories
Lunch Apple Chicken Stir Fry w/Sliced Pears, Milk

Apple Chicken Stir Fry
This is a tasty combination of chicken, apples, basil, brown rice, and your favorite fruits and veggies. Check out our Apple Chicken Stir Fry recipe.

½ cup pears, sliced
Pinch of cinnamon
2 cups (16 oz) skim milk
484 calories
Dinner Spinach Salad & Baked Potato

2 cups baby spinach leaves
¾ cup chick peas, rinsed
½ cup broccoli, fresh
½ cup mushrooms
½ cup cauliflower
½ cup croutons
2 Tbsp low-fat dressing

1 medium potato, baked
½ garlic clove, roasted and mashed
Top potato with garlic and no-salt seasoning.

16 oz water or unsweetened tea
520 calories
Snack #1 1 cup vanilla yogurt, low-fat
½ cup granola, low-fat
½ cup bluebrries

16 oz water
441 calories

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

Total Calories: 2,029
% Fat: 20%
% Saturated Fat: 3%
% Carbohydrate: 65%
% Protein: 15%
Sodium: 2,020 mg
Cholesterol: 96 mg
Fiber: 35 g
Vitamin A: 164%
Vitamin C: 307%
Calcium: 135%
Iron: 85%
Grains: 5 ½ oz
Vegetables: 5 ¼ cups
Fruit: 3 cups
Milk: 3 cups
Meat & Beans: 8 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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