Healthy Menu Ideas for Winter: Menu 34

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, Juice 1 cup whole grain cereal 1 cup nonfat milk 1 banana, sliced 1 cup (8oz) 100% fruit juice		371 Calories
Lunch		Pear Bistro Salad, Roll, Apple, Milk Pear Bistro Salad This hearty salad features crisp pears, crunchy walnuts and creamy blue cheese. See Recipe 1 dinner roll, whole wheat 1 apple, medium 1 cup (8 oz) nonfat milk		570 Calories
Dinner		Chicken Florentine, Pasta, Asparagus, Milk Chicken Florentine This lighter version of the classic Italian dish is perfect to prepare for a special occasion or any night of the week! See Recipe 1 cup whole wheat pasta, cooked 5 asparagus spears, steamed 1 cup (8 oz) nonfat milk		494 Calories
Snack #1		½ cup chocolate frozen yogurt, nonfat ⅓ cup strawberries, sliced 16oz water		118 Calories
Snack #2		½ cup baby carrots 2 Tbsp peanut butter, natural 16oz water		227 Calories
Snack #3		¼ cup almonds, whole, natural 16oz water		212 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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