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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

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

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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