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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More
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
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
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
Snack #1 1 string cheese, low-fat
2 clementines
121 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

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 to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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