Healthy Menu Ideas for Winter: Menu 26

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		Oatmeal w/Fruit & Nuts, Milk Heartwarming Oatmeal w/Fruit & Nuts Substitute your favorite fruit in this quick and easy breakfast recipe. See Recipe 1 cup (8oz) nonfat milk		359 Calories
Lunch		Vegetable Wrap, Grapes, Milk Roasted Vegetable Wrap Roast the vegetables ahead of time so you can assemble this wrap in a flash! See Recipe ½ cup grapes 1 cup (8 oz) nonfat milk		458 Calories
Dinner		Salmon Burgers, Sweet Potato Oven Fries, Apple, Milk Salmon Burgers & Sweet Potato Oven Fries Salmon burgers are a light and delicious break from the traditional ground beef burger. See Recipe 1 apple 1 cup (8 oz) nonfat milk		585 Calories
Snack #1		Technicolor Pizzas These are easy to make … and easy to eat! See Recipe 16 oz water		182 Calories
Snack #2		¼ cup almonds, whole, natural 16 oz water		212 Calories
Snack #3		2 oz grilled chicken strips 2 Tbsp hummus		116 Calories

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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