Healthy Menu Ideas for Winter: Menu 17
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-Berry Pancakes, Pears, 100% Juice Banana-Berry Pancakes It only takes 5 ingredients and 20 minutes to make these sweet pancakes! See Recipe 1 medium pear, sliced 1 cup (8 oz) 100% juice (your choice) |
405 calories | ||
Lunch | Turkey, Cranberry Chutney, Cornbread, Sweet Potatoes, Milk 2 oz turkey, skinless, baked ½ cup cranberry chutney Recipe 1 piece corn bread 1 cup sweet potatoes, mashed (prepared w/low-fat ingredients) 1 ½ cups (12 oz) skim milk |
587 calories | ||
Dinner | Chicken & Vegetable Soup, Cranberry Bread, Milk 1 cup chicken & vegetable soup Recipe 1 slice cranberry bread 1 tsp butter 1 ½ cups (12 oz) skim milk |
560 calories | ||
Snack #1 | Peanut Hummus w/Vegetables & Pita Chips Peanut Hummus Combine garbanzo beans, peanut butter, lemon juice, garlic, jalapeno peppers, and fresh parsley for a holiday appetizer that’s guilt-free! See Recipe 1 oz pita chips, lightly salted 16 oz water |
232 calories | ||
Snack #2 | Rhubarb Crisp w/Frozen Yogurt Rhubarb Crisp Try a unique holiday dessert—ready in less than 25 minutes! See Recipe ½ cup frozen yogurt, low-fat |
276 calories |
Total Calories: 2,060 | ||
% Fat: 20% % Saturated Fat: 6% % Carbohydrate: 62% % Protein: 18% |
Sodium: 2,259 mg Cholesterol: 215 mg Fiber: 31 g Vitamin A: 397% Vitamin C: 357% Calcium: 150% Iron: 66% |
Grains: 6 oz Vegetables: 3 cups Fruit: 4 ½ 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
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