Healthy Menu Ideas for Winter: Menu 25
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 | 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 |
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.
- 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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