Healthy Menu Ideas for Winter: Menu 37

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Cottage Cheese w/Peaches, English Muffin ½ cup cottage cheese, low-fat 1 cup canned peaches in juice, diced 1 whole-wheat English muffin, toasted 1 tablespoons peanut butter 1 cup (8oz) coffee		403 Calories
Lunch		Chicken Vegetable Salad Sandwich, Grapes 1 serving Chicken Vegetable Salad Sandwich 1 cup grapes 1 cup (8oz) milk, nonfat		471 Calories
Dinner		Roasted Pork Tenderloin w/Applesauce, Kale w/Raisins, Splendidly Roasted Yams 3oz pork tenderloin, roasted ½ cup Simple Applesauce 1 serving Kale w/Raisins 1 serving Splendidly Roasted Yams 1 cup (8oz) milk		572 Calories
Snack #1		1-6oz Greek yogurt, fat-free, plain ¼ cup granola, low-fat ½ cup frozen blueberries, slightly thawed 2 cups (16oz) water		246 Calories
Snack #2		8 baby carrots 6 whole-wheat woven crackers 2 tablespoons hummus 2 cups (16oz) water		188 Calories
Snack #3		1 serving Pears in Orange Sauce 1 cup (8oz) tea, decaffeinated		120 Calories

Visit ChooseMyPlate.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
• 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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