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 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
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
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
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
Snack #2 Iron-Packed Snack Mix

¾ cup whole grain cereal
¼ cup dried apricots
½ oz pretzels

16 oz water
298 calories

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

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.
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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