Have a Plant: Fruits & Veggies for Better Health

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

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Strawberry, Banana & Blueberry Smoothie w/Oatmeal

Smoothie
8 strawberries, frozen
½ medium banana
½ cup blueberries, frozen
¾ cup (6 oz) soy milk
Blend all ingredients until smooth.

½ cup oatmeal
¼ cup (4 oz) skim milk
Pinch of cinnamon and sugar
418 calories
Lunch Vegetables & Rice w/Orange

Vegetables & Rice
½ cup chickpeas, drained and rinsed
1 cup broccoli, chopped
¼ cup onions, chopped
¼ cup bell pepper, chopped
¾ cup cooked brown rice
Salt and pepper optional
Steam vegetables and beans in pan. Mix with cooked rice and enjoy.

1 medium orange
16 oz water
407 calories
Dinner Chicken Tortas w/Milk

Chicken Tortas
A combination of fresh salsa, Monterey Jack cheese, chili powder, radishes, shredded chicken and more. See Chicken Tortas Recipe

1 ½ cups (12 oz) skim milk
673 calories
Snack #1 1 medium pear
16 oz water
100 calories
Snack #2 1 container (4 oz) yogurt, vanilla, low-fat
½ oz (approximately 14) almonds, unsalted
16 oz water
198 calories
Snack #3 2 Tbsp peanut butter, low-sodium
20-4" strips (approximately 1 cup) celery
16 oz water
203 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 1,999
% Fat: 20%
% Saturated Fat: 4%
% Carbohydrate: 61%
% Protein: 19%
Sodium: 770 mg
Cholesterol: 91 mg
Fiber: 42 g
Vitamin A: 95%
Vitamin C: 325%
Calcium: 117%
Iron: 75%
Grains: 7 ½ oz
Vegetables: 3 cups
Fruit: 3 ½ cups
Milk: 3 cups
Meat & Beans: 11 oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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