Healthy Menu Ideas for Winter: Menu 35

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		Oatmeal w/Fruit & Nuts, Milk Heartwarming Oatmeal w/Fruit & Nuts If you don’t care for dates, try adding prunes or dried apricots to this oatmeal recipe instead. See Recipe 1 cup (8oz) nonfat milk		359 Calories
Lunch		Sirloin w/Roasted Vegetable Salad, Apple, Milk Sirloin w/Roasted Vegetable Salad This hearty main dish salad will keep you satisfied throughout the day. See Recipe 1 apple 1 cup (8 oz) nonfat milk		744 Calories
Dinner		Rosemary Lemon Chicken w/Vegetables, Rice, Orange, Milk Rosemary Lemon Chicken w/Vegetables Rosemary and lemon are a classic pairing and accent the chicken beautifully in this meal. See Recipe 1 cup brown rice, cooked 1 orange 1 cup (8 oz) nonfat milk		637 Calories
Snack #1		1 mozzarella string cheese, low-moisture, part skim ½ cup grapes 16oz water		135 Calories
Snack #2		6, 4-inch long celery sticks 1 Tbsp peanut butter, natural 16oz water		104 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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