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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
Meal Ingredients Calories/Serving
Breakfast Breakfast Wrap, Banana, Milk

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
Lunch Peanut Butter & Apple Sandwich, Kiwifruit, Yogurt

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
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

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
Snack #1 1 medium grapefruit
1 string cheese, low-fat

16 oz water
201 calories
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
Snack #3 1 ½ cups cherry tomatoes
16 oz water
40 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 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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