Healthy Menu Ideas for Winter: Menu 31

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 Egg Whites on English Muffin, Banana, Milk

1 English muffin, whole wheat
2 sl tomato
2 Tbsp cheddar cheese, low-fat

1 banana, medium
1 cup (8oz) nonfat milk
410 Calories
Lunch Salad Nicoise, Apple, Roll, Milk

Salad Nicoise
This salad is rich in both flavor and heart-healthy fats! See Recipe

1 apple, medium
1 whole wheat roll

1 cup (8 oz) nonfat milk
596 Calories
Dinner Chicken & Potato Fiesta, Tortillas, Orange, Milk

Chicken & Potato Fiesta Grill
You can take this recipe inside by oven-roasting the chicken and the vegetables. See Recipe

2 corn tortillas
1 orange

1 cup (8 oz) nonfat milk
732 Calories
Snack #1 1 mozzarella string cheese, low-moisture, part-skim
½ cup grapes

16oz water
135 Calories
Snack #2 ½ cup vanilla yogurt, low-fat
1 Tbsp blanched, slivered almonds

16oz water
155 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,028    
% Fat: 15%
% Saturated Fat: 4.3%
% Carbohydrate: 55%
% Protein: 27%
Sodium: 1,783 mg
Cholesterol: 190 mg
Fiber: 33 g
Vitamin A: 120%
Vitamin C: 380%
Calcium: 184%
Iron: 58%
Grains: 6 oz
Vegetables: 4 ¾ cups
Fruit: 3 ½ cups
Milk: 4 ⅓ cups
Meat & Beans: 5.5 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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