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
| 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 |
 |
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| Lunch | |
Spinach, Pineapple & Cranberry Salad, Whole Wheat Toast, Milk Salad 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 |
|
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| 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 |
|
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| Snack #1 | |
1 slice whole wheat bread, toasted 1 ½ Tbsp peanut butter, low-sodium 16 oz water |
|
219 calories |
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| 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 |
| 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 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
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Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
