Healthy Menu Ideas for Winter: Menu 15
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 |  |
Banana & Pear Smoothie, Whole Wheat Waffles, 100% Juice Smoothie 1 cup (8 oz) soy milk 1 medium banana, sliced ½ medium pear, sliced 4 ice cubes 2 whole wheat waffles, toasted 1 Tbsp peanut butter, low-sodium ½ cup (4 oz) 100% juice (of your choice) |
|
647 calories |
 |
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| Lunch | |
Apple & Almond Salad, Yogurt Salad 2 cups greens (Romaine, spinach, spring mix, etc.) ½ medium apple, cubed ¼ cup red onion, diced ⅛ cup almonds, slivered ¼ cup mozzarella cheese, part-skim, shredded 2 Tbsp raspberry vinaigrette, low-fat 1 container (4 oz) flavored yogurt, low-fat 16 oz water |
|
402 calories |
|
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| Dinner | |
Chicken Tortas w/Lettuce, Radishes, Kidney Beans & Cheese, Milk Chicken Tortas Shredded chicken topped with lettuce, radishes, kidney beans, onions, and Monterey Jack cheese on French rolls—ready in only 20 minutes! See Recipe 1 ½ cups (12 oz) skim milk |
|
673 calories |
|
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| Snack #1 | |
Banana Waldorf Banana Waldorf A simple, but delectable combination of bananas, cored apples, vanilla yogurt, cinnamon, and ground walnuts—ready in 5 minutes! See Recipe 16 oz water or diet tea |
|
260 calories |
|
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| Snack #2 | |
1 cup carrots, peppers, and celery 16 oz water |
|
46 calories |
| Total Calories: 2,028 | ||
| % Fat: 21% % Saturated Fat: 6% % Carbohydrate: 60% % Protein: 19% |
Sodium: 1,651 mg Cholesterol: 183 mg Fiber: 30 g Vitamin A: 114% Vitamin C: 360% Calcium: 168% Iron: 70% |
Grains: 6 ½ oz Vegetables: 3 cups Fruit: 3 ¾ cups Milk: 3 cups Meat & Beans: 9 ¼ 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
