Healthy Menu Ideas for Winter: Menu 19

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 Whole Grain Cereal, Pear, 100% Juice

1 ½ cups whole grain cereal
½ cup (4 oz) skim milk
1 medium pear
1 cup (8 oz) 100% juice
410 calories
Lunch Fruity Thai Pita Pockets, String Cheese, Baby Carrots

Fruity Thai Pita Pockets
Tropical fruit salad mixed with chunky peanut butter, spinach, cilantro, soy sauce and cream cheese then stuffed into a whole wheat pita—ready in 15 minutes! See Recipe

1 string cheese, low-fat
1 cup baby carrots
16 oz water
544 calories
Dinner Spinach, Mushroom, & Tomato Scrambled Eggs, Toast w/Peanut Butter, Milk

1 egg, scrambled
4 egg whites, scrambled
¼ cup (2 oz) skim milk
¼ cup mushrooms, sliced
¼ cup baby spinach leaves
½ cup cherry tomatoes, quartered
¼ cup cheddar cheese, reduced-fat
Sauté mushrooms, tomatoes, and spinach until spinach is slightly wilted. Add scrambled egg and milk mixture and cheese. Heat through.

2 slices whole wheat bread, toasted
1 Tbsp peanut butter, low-sodium

1 cup (8 oz) skim milk
574 calories
Snack #1 Banana Split Oatmeal

Banana Split Oatmeal
Quick oats mixed with sliced bananas and frozen yogurt—ready in 5 minutes! See Recipe

16 oz water
250 calories
Snack #2 Almonds & Kiwifruit

⅛ cup almonds, unsalted
1 medium kiwifruit
16 oz water
153 calories
Snack #3 1/2 cup edamame, steamed and lightly salted
16 oz water
100 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 2,031
% Fat: 28%
% Saturated Fat: 7%
% Carbohydrate: 53%
% Protein: 19%
Sodium: 2,300 mg
Cholesterol: 252 mg
Fiber: 38 g
Vitamin A: 245%
Vitamin C: 306%
Calcium: 160%
Iron: 134%
Grains: 6 ½ oz
Vegetables: 3 ¼ cups
Fruit: 3 ½ cups
Milk: 3 ½ cups
Meat & Beans: 6 ¼ 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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