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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
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

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 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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