Healthy Menu Ideas for Winter: Menu 24
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 |  |
On-the-Go Breakfast: Hard Boiled Egg, Granola Bar, Banana, 100% Juice 1 large egg, hard boiled 2 oat & honey granola bars 1 medium banana 1 cup (8 oz) 100% orange juice |
|
475 calories |
 |
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| Lunch | |
Chicken, Pineapple, Almond & Blackberry Salad, Carrots, Milk Salad 2 cups spring mix/spinach greens ½ cup pineapple, fresh or canned ¼ cup almonds, sliced ½ cup chicken, baked or grilled, diced ¼ cup blackberries 2 Tbsp salad dressing, low-fat 1 cup baby carrots 1 ½ cups (12 oz) low-fat milk |
|
601 calories |
|
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| Dinner | |
Very Veggie Fettuccine, Steamed Broccoli, Milk Very Veggie Fettuccine Spinach fettuccine mixed with olive oil, diced carrots, scallions, yellow peppers, and sun-dried tomatoes, then topped with feta cheese—ready in 25 minutes! See Recipe 1 cup broccoli, steamed 1 ½ cups (12 oz) low-fat milk |
|
512 calories |
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| Snack #1 | |
Kiwifruit-Grape Kebabs Kiwifruit-Grape Kebabs Red bananas, kiwifruit, grapes, strawberries, and blackberries dipped in a vanilla yogurt, crushed pineapple, and 100% apple juice dip—ready in 10 minutes. See Recipe 16 oz water |
|
170 calories |
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| Snack #2 | |
Iron-Packed Snack Mix ¾ cup whole grain cereal ¼ cup dried apricots ½ oz pretzels 16 oz water |
|
298 calories |
| Total Calories: 2,056 | ||
| % Fat: 21% % Saturated Fat: 5% % Carbohydrate: 61% % Protein: 18% |
Sodium: 1,844 mg Cholesterol: 346 mg Fiber: 37 g Vitamin A: 302% Vitamin C: 648% Calcium: 150% Iron: 141% |
Grains: 6 ¼ oz Vegetables: 4 ¼ cups Fruit: 4 ¼ cups Milk: 3 ¼ 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
