Healthy Menu Ideas for Spring: Menu 1


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

The Menu

Meal Ingredients Calories/Serving
Breakfast Waffles w/Peanut Butter, Bananas & 100% Juice

2- 4” waffles, whole wheat
1 Tbsp peanut butter, low-sodium
½ medium banana, sliced
Toast frozen waffles, then top with peanut butter and banana slices.

1 cup (8 oz) 100% orange juice

473 calories
Lunch Garden Salad w/Crackers & Cheese

Garden Salad
1 ½ cups greens (spinach, Romaine, spring mix, etc.)
1 cup mixed vegetables (bell peppers, radishes, carrots, onions, broccoli, etc.)
½ cup chickpeas, drained and rinsed
1 Tbsp sunflower seeds, roasted, unsalted
2 Tbsp dressing, low-fat

10 crackers, whole wheat, low-sodium
2” cube Swiss cheese, low-fat, sliced

12 oz water

537 calories
Dinner Winter Squash & Kale Risotto with Pine Nuts, Broccoli, Dinner Roll & Milk

Winter Squash & Kale Risotto w/Pine Nuts
A combination of olive oil, garlic, onions, fresh kale, winter squash and more, topped over brown rice. See Recipe

1 cup broccoli, steamed, seasoned
1 (approximately 2 ½ inches) dinner roll, whole wheat
1 cup (8 oz) skim milk

546 calories
Snack #1 ½ cup cottage cheese, low-fat
½ cup pineapple chunks, drained
16 oz water
136 calories
Snack #2 1 medium tangerine
1 cheese stick, low-fat
16 oz water
100 calories
Snack #3 ½ oz (approximately 14) almonds
1/3 cup granola, low-fat
Mix almonds and granola for a quick trail mix.16 oz water
212 calories


The Menu Breakdown

Total Calories: 2,004
% Fat: 25%
% Saturated Fat: 5%
% Carbohydrate: 58%
% Protein: 17%
Sodium: 1,894 mg
Cholesterol: 104 mg
Fiber: 40 g
Vitamin A: 198%
Vitamin C: 442%
Calcium: 142%
Iron: 86%
Grains: 6 ½ oz
Vegetables: 3 ½ cups
Fruit: 2 ½ cups
Milk: 3 cups
Meat & Beans: 5 oz


Daily Recommendations for a Balanced Diet

  • 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
  • Sodium: <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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