Healthy Menu Ideas for Winter: Menu 16
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 |  |
Breakfast Wrap, Banana, Milk Wrap 1-10” whole wheat tortilla ½ cup fiber cereal 1 ½ Tbsp peanut butter, low-sodium 1 medium banana 1 cup (8 oz) low-fat milk |
|
483 calories |
 |
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| Lunch | |
Peanut Butter & Apple Sandwich, Kiwifruit, Yogurt Sandwich 2 slices whole wheat bread 2 Tbsp peanut butter, low-sodium ½ apple, sliced 1 medium kiwifruit 1 container (8 oz) low-fat yogurt 16 oz water |
|
609 calories |
|
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| Dinner | |
Pumpkin & Bean Soup, Turkey Sandwich, Carrots, 100% Juice Pumpkin & Bean Soup A seasonal combination of pumpkin, white beans, onion, apple juice, cinnamon, nutmeg, and a dash of salt and pepper—ready in 25 minutes. See Recipe Sandwich 2 slices whole wheat bread 2 oz turkey 2 leaves romaine lettuce ½ cup baby carrots ½ cup (4 oz) 100% apple juice |
|
404 calories |
|
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| Snack #1 | |
1 medium grapefruit 1 string cheese, low-fat 16 oz water |
|
201 calories |
|
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| Snack #2 | |
Very Veggie Snack Pizza, Milk Very Veggie Snack Pizza Create fun snack pizzas by layering English muffins with cream cheese, carrots, broccoli, and tomatoes. See Recipe ½ cup (4 oz) low-fat milk |
|
228 calories |
|
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| Snack #3 | |
1 ½ cups cherry tomatoes 16 oz water |
|
40 calories |
| Total Calories: 1,965 | ||
| % Fat: 22% % Saturated Fat: 7% % Carbohydrate: 60% % Protein: 18% |
Sodium: 2,297 mg Cholesterol: 73 mg Fiber: 60 g Vitamin A: 253% Vitamin C: 496% Calcium: 160% Iron: 91% |
Grains: 7 oz Vegetables: 3 ½ cups Fruit: 3 cups Milk: 3 cups Meat & Beans: 6 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
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
