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 Buckwheat Pancakes, Strawberries, Honeydew, Milk

3- 5” buckwheat pancakes (made with skim milk)
2 tsp margarine
3 Tbsp maple syrup, reduced-calorie

½ cup strawberries
½ cup honeydew melon

1 cup (8 oz) skim milk
631 calories
Lunch Peanut Butter & Honey Sandwich, Apple, String Cheese, Milk

2 slices whole wheat bread
2 Tbsp peanut butter, low-sodium
2 tsp honey

1 medium apple
1 string cheese, low-fat
1 cup (8 oz) skim milk
580 calories
Dinner Steak & Spinach Salad, Milk

3 oz lean steak, cooked and sliced
½ cup kidney beans, low-sodium, drained and rinsed
½ cup whole wheat macaroni, cooked
2 cups baby spinach leaves
¼ cup red onion, chopped
½ cup mushrooms, sliced
2 Tbsp salad dressing, low-fat

1 cup (8 oz) skim milk
548 calories
Snack #1 ¼ cup pistachios
16 oz water
181 calories
Snack #2 ½ cup bell peppers, sliced lengthwise
½ cup broccoli florets
2 Tbsp ranch dressing, low-fat

16 oz water
112 calories

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

Total Calories: 2,052
% Fat: 25%
% Saturated Fat: 4.5%
% Carbohydrate: 55%
% Protein: 20%
Sodium: 2,267 mg
Cholesterol: 106 mg
Fiber: 45 g
Vitamin A: 103%
Vitamin C: 288%
Calcium: 141%
Iron: 76%
Grains: 7 oz
Vegetables: 3 ¾ cups
Fruit: 3 ¼ cups
Milk: 3 cups
Meat & Beans: 6 ¼ 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
  • Sodium: <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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