Have a Plant: Fruits & Veggies for Better Health

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 Bagel w/Almond Butter, Grapefruit, Milk

1 medium grapefruit
1 (4 oz) whole wheat bagel
1 Tbsp apple butter

1 cup (8 oz) skim milk
561 calories
Lunch Cosmic Cucumber Wrap, Clementines, Baked Chips, Juice

Cosmic Cucumber Wrap
Sautéed onions and lean ground beef topped with Romaine lettuce, tomatoes, diced cucumbers, and ranch dressing in a whole wheat tortilla. See Recipe

2 clementines
½ cup potato chips, baked, lightly salted
½ cup (4 oz) 100% juice
484 calories
Dinner Tilapia, Brussels Sprouts w/Mushroom Sauce, Sweet Potatoes, Milk

3 oz tilapia, baked

Brussels Sprouts with Mushroom Sauce
Steamed Brussels sprouts tossed with lemon juice, mushroom, thyme, and mustard sauce—ready in 30 minutes! See Recipe

1 cup mashed sweet potatoes (made with skim milk)
1 ½ cups (12 oz) skim milk
543 calories
Snack #1 1 medium apple
2 Tbsp peanut butter
16 oz water
285 calories
Snack #2 Chocolate-Covered Fruit, Milk

½ cup strawberries, pears, and bananas (or fruit of your choice)
½ oz dark chocolate, melted
½ oz almonds, crushed
Dip sliced fruit in melted chocolate then in crushed almonds

½ cup (4 oz) skim milk
207 calories

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

Total Calories: 2,080
% Fat: 21%
% Saturated Fat: 4%
% Carbohydrate: 61%
% Protein: 18%
Sodium: 1,651 mg
Cholesterol: 86 mg
Fiber: 55 g
Vitamin A: 483%
Vitamin C: 531%
Calcium: 135%
Iron: 75%
Grains: 6 oz
Vegetables: 4 cups
Fruit: 4 ½ cups
Milk: 3 cups
Meat & Beans: 6 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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