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

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
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,011    
% Fat: 20%
% Saturated Fat: 3.9%
% Carbohydrate: 56%
% Protein: 23.7%
Sodium: 1,889 mg
Cholesterol: 106 mg
Fiber: 33 g
Vitamin A: 462%
Vitamin C: 401%
Calcium: 160%
Iron: 52%
Grains: 7 oz
Vegetables: 6 cups
Fruit: 3 cups
Milk: 3 ¼ cups
Meat & Beans: 8.5 oz

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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