Healthy Menu Ideas for Winter: Menu 21
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 |  |
Heart Warming Oatmeal w/Fruit & Nuts, Pear, Milk Heart Warming Oatmeal w/Fruit & Nuts Grapefruit juice, whole oats, tangerine wedges, dates, and almonds sprinkled with brown sugar—ready in 10-15 minutes! See Recipe 1 medium pear 1 ½ cups (12 oz) low-fat milk |
|
534 calories |
 |
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| Lunch | |
Turkey Sub (Lettuce, Onion, Tomato), Chicken Noodle Soup, Apple Turkey Sub 6-inch whole wheat roll 2 oz turkey, sliced ½ cup lettuce, tomato, onion 1 Tbsp olive oil 1 cup chicken noodle soup, low-sodium 1 medium apple 16 oz water |
|
713 calories |
|
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| Dinner | |
Honey-Dijon Chicken w/Peach Salsa, Simple Salad, Milk Honey-Dijon Chicken w/Peach Salsa Broiled chicken breasts brushed with mustard, salt, and pepper and topped with peach-cilantro salsa. See Recipe Salad 1 cup spinach leaves ¼ cup dried cranberries ½ cup cucumbers, sliced ½ oz almonds, sliced 1 tsp olive oil & balsamic mixture 1 ½ cups (12 oz) low-fat milk |
|
609 calories |
|
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| Snack #1 | |
25-30 mini brown rice cakes 1 cup baby carrots 16 oz water |
|
170 calories |
| Total Calories: 2,026 | ||
| % Fat: 22% % Saturated Fat: 5% % Carbohydrate: 59% % Protein: 19% |
Sodium: 2,256 mg Cholesterol: 154 mg Fiber: 39 g Vitamin A: 200% Vitamin C: 202% Calcium: 121% Iron: 70% |
Grains: 7 oz Vegetables: 2 ¾ cups Fruit: 5 cups Milk: 3 cups Meat & Beans: 6 ¾ 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
