Have a Plant: Fruits & Veggies for Better Health

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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
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
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
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
Snack #1 2 cups popcorn (popped), lightly salted and buttered
16 oz water
70 calories
Snack #2 Tropical Sunrise Parfait

Tropical Sunrise Parfait
Layered pineapples, raspberries, dates, bananas, low-fat yogurt, and toasted almonds. See Recipe
238 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

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.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • 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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