Healthy Menu Ideas for Winter: Menu 23
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 |  |
Bran Cereal w/Blueberries, Walnuts & Yogurt 1 ½ cups bran cereal, plain 6 oz vanilla yogurt, low-fat ½ cup blueberries ¼ cup walnuts, chopped 1 cup (8 oz) 100% juice |
|
683 calories |
 |
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| Lunch | |
Vegetarian Chili w/Cornbread, Pear 1 ½ cups vegetarian chili, low-sodium Recipe ¼ cup cheese, low-fat (topped on chili) 1 medium piece corn bread 1 medium pear 16 oz water |
|
586 calories |
|
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| Dinner | |
Easy Peasy Pasta, Sautéed Spinach & Mushrooms, Milk Easy Peasy Pasta Whole wheat pasta tossed with peas, ricotta and Parmesan cheeses, olive oil, lemon zest, and grape tomatoes—ready in 20 minutes! See Recipe Sautéed Spinach & Mushrooms Pan-seared spinach and mushrooms drizzled with lemon juice and olive oil—ready in 20 minutes! See Recipe 1 cup (8 oz) skim milk |
|
679 calories |
|
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| Snack #1 | |
1 string cheese, low-fat 2 clementines |
|
121 calories |
| Total Calories: 2,069 | ||
| % Fat: 22% % Saturated Fat: 5% % Carbohydrate: 60% % Protein: 18% |
Sodium: 1,955 mg Cholesterol: 74 mg Fiber: 58.5 g Vitamin A: 128% Vitamin C: 415% Calcium: 136% Iron: 193% |
Grains: 6 ¼ oz Vegetables: 4 ½ cups Fruit: 3 ¼ cups Milk: 3 cups Meat & Beans: 5 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
