Healthy Menu Ideas for Winter: Menu 9
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
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 |  |
Oatmeal w/Blueberries & 100% Juice 1 cup oatmeal, plain ½ cup (4 oz) skim milk ¼ cup blueberries ½ oz (approximately 7) walnuts, chopped 1 tsp cinnamon & sugar mixture 1 cup (8 oz) 100% orange juice |
|
582 calories |
 |
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| Lunch | |
Veggie Stir Fry w/Brown Rice & Milk Veggie Stir Fry This is a healthy combination of okra, hubbard squash, tomatoes and other vegetables. Check out our Veggie Stir Fry recipe—ready in 15 minutes! 1 cup brown rice, cooked 1 ½ cups (12 oz) skim milk |
|
490 calories |
|
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| Dinner | |
Tilapia, Brussels Sprouts w/Mushroom Sauce & Milk 3 oz tilapia, broiled or baked 2 tsp butter Mrs. Dash (season according to preference) Brussels Sprouts w/Mushroom Sauce A combination of Brussels sprouts, mushrooms, spicy brown mustard, thyme and lemon juice. Make your own combination or try our recipe. 1 whole wheat dinner roll 1 ½ cups (12 oz) skim milk |
|
436 calories |
|
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| Snack #1 | |
Banana Wrap 1 medium banana 1 Tbsp peanut butter, low-sodium 1- 6” whole wheat tortilla Spread peanut butter on tortilla. Place banana on end of tortilla and roll. 16 oz water |
|
284 calories |
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| Snack #2 | |
1 medium tangerine 1 oz (approximately 28) almonds, unsalted 16 oz water |
|
220 calories |
| Total Calories: 2,012 | ||
| % Fat: 27% % Saturated Fat: 7% % Carbohydrate: 58% % Protein: 15% |
Sodium: 2,118 mg Cholesterol: 94 mg Fiber: 34 g Vitamin A: 85% Vitamin C: 293% Calcium: 137% Iron: 167% |
Grains: 5 ½ oz Vegetables: 5 cups Fruit: 4 ½ cups Milk: 3 ¼ cups Meat & Beans: 6 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
