Healthy Menu Ideas for Winter: Menu 14

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
Meal Ingredients Calories/Serving
Breakfast Fresh Orange Compote Over Yogurt, Milk

Fresh Orange Compote w/Granola
This compote is a refreshing combination of freshly squeezed orange juice, oranges, pears, bananas and granola. Top over low-fat yogurt and enjoy! See Recipe

1 cup (8 oz) yogurt, plain
1 cup (8 oz) skim milk
368 calories
Lunch Spinach, Pineapple & Cranberry Salad, Whole Wheat Toast, Milk

2 cups spinach leaves
½ cup pineapple chunks
1/8 cup cranberries, dried
1 cup chick peas, drained and rinsed
2 Tbsp raspberry vinaigrette, fat-free

1 slice whole wheat bread, toasted
1 Tbsp apple butter
1 cup (8 oz) skim milk
566 calories
Dinner Sun-Dried Tomato & Broccoli Pasta

2 cups spaghetti, whole wheat, cooked
1 ½ Tbsp olive oil
½ cup tomatoes, sun-dried
¾ cup broccoli, steamed
Toss pasta with olive oil, broccoli, and tomatoes.

16 oz water
639 calories
Snack #1 1 slice whole wheat bread, toasted
1 ½ Tbsp peanut butter, low-sodium
16 oz water
219 calories
Snack #2 Vanilla Ice Cream Drizzled w/Pear Sauce

Pear Sauce
Pears, lemon juice, sugar and nutmeg puréed into a delicious and nutritious topping on low-fat ice cream—ready in 25 minutes! See Recipe

½ cup ice cream, vanilla, low-fat
16 oz water
257 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2, 049
% Fat: 20%
% Saturated Fat: 4%
% Carbohydrate: 65%
% Protein: 15%
Sodium: 1,574 mg
Cholesterol: 30 mg
Fiber: 52 g
Vitamin A: 98%
Vitamin C: 260%
Calcium: 150%
Iron: 78%
Grains: 6 oz
Vegetables: 2 ¾ cups
Fruit: 2 ¾ cups
Milk: 3 ¼ cups
Meat & Beans: 5 ½ oz

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

  • 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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