Healthy Menu Ideas for Winter: Menu 32

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		Fruity Oatmeal, Milk Fruity Homemade Oatmeal If you can’t find black currants, use blackberries instead! See Recipe 1 cup (8oz) nonfat milk		283 Calories
Lunch		Healthy Burger, Apple, Milk Healthy Burger Your family is going to love these healthy and delicious burgers! See Recipe 1 apple, medium 1 cup (8 oz) nonfat milk		598 Calories
Dinner		Fish Stir-Fry, Mango, Milk Curried Fish Stir-Fry Fix this dish in a curry! It’s ready in just 30 minutes. See Recipe 1 cup mango, sliced 1 cup (8 oz) nonfat milk		676 Calories
Snack #1		1 sl toast, whole wheat 1 Tbsp peanut butter, natural ½ cup banana, sliced 16oz water		271 Calories
Snack #2		1 English muffin, whole wheat, toasted 2 Tbsp cheddar cheese, shredded, low-fat 2 sl tomato 16oz water		162 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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