Healthy Menu Ideas for Winter: Menu 27

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		Cereal, Milk, Banana, Fruit Juice 1 cup whole grain cereal 1 cup nonfat milk 1 banana 1 cup (8oz) 100% fruit juice		371 Calories
Lunch		Tuna Salad Sandwich, Carrots, Milk Tuna Apple Salad Sandwich Crunchy apples and sweet raisins add a surprisingly delicious flavor to this extraordinary sandwich. See Recipe ½ cup baby carrots 1 cup (8 oz) nonfat milk		490 Calories
Dinner		Fish Fillets, Rice, Broccoli, Roll, Milk Fish Fillets in Wine Sauce This recipe is simple, delicious and the clean-up is a breeze! See Recipe 1 cup brown rice, cooked 1 cup broccoli, steamed 1 whole wheat roll 1 cup (8 oz) nonfat milk		545 Calories
Snack #1		1 cup 0% Greek yogurt 2 Tbsp slivered almonds ¼ cup blueberries 16 oz water		243 Calories
Snack #2		1 cup baby carrots 2 Tbsp peanut butter, natural 16 oz water		227 Calories
Snack #3		1 mozzarella string cheese, part-skim ½ cup grapes		135 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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