Healthy Menu Ideas for Winter: Menu 20
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 |  |
Graham Crackers w/Peanut Butter & Bananas, Yogurt, Milk 3 large rectangle graham crackers, honey 2 Tbsp peanut butter, low-sodium 1 medium banana, sliced 4 oz yogurt, flavored 1 cup (8 oz) low-fat milk |
|
671 calories |
 |
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| Lunch | |
Roast Beef Pita, Apple, Milk Pita 1-6” whole wheat pita 2 oz roast beef, lean, thinly sliced ¼ cup onion, lettuce, tomato 1 Tbsp mayonnaise 1 slice Swiss cheese 1 medium apple 1 cup (8 oz) low-fat milk |
|
587 calories |
|
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| Dinner | |
Quick Fish Chowder, Garden Salad, Italian Bread Quick Fish Chowder Warm up with this easy soup, made with onions, potatoes, celery, tomatoes, corn, green beans, white wine vinegar, and cod—ready in less than 30 minutes! See Recipe 2 cups garden salad (greens, vegetables, and nuts of your choice) 2 Tbsp salad dressing, low-fat 1 thick slice Italian bread 16 oz water |
|
456 calories |
|
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| Snack #1 | |
2 cups popcorn (popped), lightly salted and buttered 16 oz water |
|
70 calories |
|
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| Snack #2 | |
Tropical Sunrise Parfait Tropical Sunrise Parfait Layered pineapples, raspberries, dates, bananas, low-fat yogurt, and toasted almonds. See Recipe |
|
238 calories |
| Total Calories: 2,022 | ||
| % Fat: 29% % Saturated Fat: 7% % Carbohydrate: 53% % Protein: 18% |
Sodium: 1,904 mg Cholesterol: 138 mg Fiber: 33 g Vitamin A: 127% Vitamin C: 113% Calcium: 139% Iron: 71% |
Grains: 8 oz Vegetables: 3 ½ cups Fruit: 3 ½ cups Milk: 3 ¼ cups Meat & Beans: 7 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
