Healthy Menu Ideas for Winter: Menu 36

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		Pancakes, Blueberries, Peanut Butter, Milk 2 4” pancakes, whole wheat ½ cup blueberries 2 Tbsp peanut butter, reduced-fat, natural 1 cup (8oz) nonfat milk		408 Calories
Lunch		Empanapita, Apple, Milk Empanapita This “empanada” uses pita bread for the shell and is ready in just 20 minutes! See Recipe 1 apple 1 cup (8 oz) nonfat milk		568 Calories
Dinner		Pasta w/Tomato-Pepper Sauce, Roll, Spinach, Orange, Milk Bowtie Pasta with Tomato-Pepper Sauce Dinner is ready in less than 30 minutes with this easy and delicious meal. See Recipe 1 roll, whole wheat ¾ cup spinach, steamed 1 orange, medium 1 cup (8 oz) nonfat milk		577 Calories
Snack #1		½ cup baby carrots 2 Tbsp peanut butter, natural 16oz water		227 Calories
Snack #2		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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