Healthy Menu Ideas for Winter: Menu 22
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 |  |
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 |
 |
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| 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 |
|
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| 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 |
|
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| Snack #1 | |
1 medium apple 2 Tbsp peanut butter 16 oz water |
|
285 calories |
|
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| 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 |
| 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.
- 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
