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 Blueberry Pancakes, Peanut Butter, Milk

2 4” whole wheat pancakes
½ cup blueberries
2 Tbsp natural peanut butter, reduced-fat

1 cup (8oz) nonfat milk
508 Calories
Lunch European Salad, Roll, Apple, Milk

European Salad
The light, yet flavorful, homemade raspberry vinaigrette in this recipe simply makes this delightful salad. See Recipe

1 whole wheat roll
1 apple

1 cup (8 oz) nonfat milk
513 Calories
Dinner Chicken w/Pasta, Spinach, Tangerine, Milk

Spicy Chicken w/Angel Hair
Add or remove the cayenne pepper in this dish to adjust the spice level. See Recipe

1 cup steamed spinach
1 tangerine

1 cup (8 oz) nonfat milk
618 Calories
Snack #1 1 cup plain, nonfat yogurt
½ cup raspberries

16 oz water
132 Calories
Snack #2 ¼ cup almonds, whole, natural
1 Tbsp raisins

16 oz water
240 Calories

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

Total Calories: 2,011    
% Fat: 25%
% Saturated Fat: 3.2%
% Carbohydrate: 51%
% Protein: 24%
Sodium: 1,970 mg
Cholesterol: 194 mg
Fiber: 43 g
Vitamin A: 629%
Vitamin C: 356%
Calcium: 200%
Iron: 137%
Grains: 6.8 oz
Vegetables: 2 ¾ cups
Fruit: 3 ½ cups
Milk: 4 cups
Meat & Beans: 9.5 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
  • Salt: <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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