Healthy Menu Ideas: Winter
These healthy menus are 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).
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Winter Menu 1 Breakfast Fiber Cereal w/Milk, Bananas & Orange Juice Lunch Tuna Salad w/Belgian Endive, Grapes & Peanuts Dinner Apple Chicken Stir Fry Snacks Cauliflower & Broccoli florets w/Hummus, Oatmeal Raisin Cookie w/Milk, Popcorn w/Apple Juice See Recipes & Nutrition Info for this Menu |
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Winter Menu 2 Breakfast Grapefruit, Bagel w/Almond Butter, Apple Juice & Milk Lunch Cosmic Cucumber Wrap Dinner Chicken w/Sweet Potatoes, Brussels Sprouts & Milk Snacks Bean Dip w/Tortilla Chips, Vanilla Yogurt w/Banana & Pop Corn See Recipes & Nutrition Info for this Menu |
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Healthy Holiday Menu Idea Breakfast Sweet Potato Pancakes w/Extra Light Syrup, Pears & Milk Lunch 10-Minute Veggie Soup w/Whole Wheat Bread, Peanut Butter & Milk Dinner Turkey w/Spinach Salad, Dinner Roll & Tea Snacks Fruit Salad w/Walnuts & Mini Pretzel Twists, Pear Nog & Cookie See Recipes & Nutrition Info for this Menu |
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Healthy Holiday Leftovers Menu Idea Breakfast Vegetable Frittata w/Grapefruit, Toast & Orange Juice Lunch Ham Sandwich w/Pear, Soup & Milk Dinner Turkey & Cranberry Stew w/Mashed Cauliflower & Milk Snacks Oatmeal w/Skim Milk, Cinnamon, Sugar & Dates, Strawberries & Bananas w/Dark Chocolate & Almonds See Recipes & Nutrition Info for this Menu |
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Winter Menu 5 Breakfast Salmon & Cheese Omelet w/English Muffin & Apple Juice Lunch Lettuce Wraps w/Vegetable Soup, Crackers & Milk Dinner Mandarin Beef Stir Fry w/Sweet Potatoes & Milk Snacks Pear, Apple w/Peanut Butter & Popcorn See Recipes & Nutrition Info for this Menu |
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Winter Menu 6 Breakfast Breakfast Pizza w/Eggs & Milk Lunch Broccoli Mandarin Orange Salad w/Peanut Butter & Honey Sandwich & Milk Dinner Cabbage Roll Casserole w/Garden Salad & Dinner Roll Snacks Pineapple w/Cottage Cheese & Pretzel Twists, Hummus w/Broccoli, Carrots and Cauliflower, Almonds w/Raisins & Dried Cranberries See Recipes & Nutrition Info for this Menu |
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Winter Menu 7 Breakfast French Toast w/Grapefruit & Milk Lunch Tuna Sandwich w/Spinach Salad & Water Dinner Apple Chicken Stir Fry w/Sliced Pears & Milk Snacks Orange, Edamame, Frozen Vanilla Yogurt w/Peaches See Recipes & Nutrition Info for this Menu |
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On-The-Go Healthy Menu Idea Breakfast Whole Grain Cereal w/Banana & Juice Lunch Baked Potato (fast food) w/Garden Salad (fast food) & Water Dinner Grilled Chicken Sandwich (fast food) w/Fruit & Milk Snacks Apple w/Peanut Butter & Pistachios See Recipes & Nutrition Info for this Menu |
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Winter Menu 9 Breakfast Oatmeal w/Blueberries & 100% Juice Lunch Veggie Stir Fry w/Brown Rice & Milk Dinner Tilapia, Brussels Sprouts w/Mushroom Sauce & Milk Snacks Banana Wrap, Tangerine & Almonds See Recipes & Nutrition Info for this Menu |
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Winter Menu 10 Breakfast Breakfast Quesadilla w/Pear & Milk Lunch Peanut Butter Sandwich w/Carrots, Celery, Hummus & Diet Soda Dinner Vegetarian Chili w/Garden Salad & Milk Snacks Popcorn w/ Orange & Apple w/Chocolate-Flavored Hazelnut Spread See Recipes & Nutrition Info for this Menu |
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Winter Menu 11 Breakfast Orange Compote w/Yogurt & Milk Lunch Tofu, Lettuce & Tomato Sandwich w/Garden Salad & Milk Dinner Spaghetti w/Olive Oil, Sun-Dried Tomatoes & Broccoli Snacks Apple w/Peanut Butter & Pear Sauce w/Vanilla Ice Cream See Recipes & Nutrition Info for this Menu |
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Go Red for Heart Healthy Menu Idea Breakfast Pepper, Onion, Cheese Omelet w/Toast & Milk Lunch Turkey Sandwich w/Tomato Soup, & Orange Dinner Kidney Bean Salad w/Dinner Roll & Milk Snacks Tangerine, Apple w/Gold Fish & Banana Berry Jumble w/Vanilla Ice Cream See Recipes & Nutrition Info for this Menu |
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Very Low-Sodium Healthy Menu Idea Breakfast Strawberry, Banana & Blueberry Smoothie w/Oatmeal Lunch Vegetables & Rice w/Orange Dinner Chicken Tortas w/Milk Snacks Pear, Vanilla Yogurt w/Almonds & Peanut Butter w/Celery Strips See Recipes & Nutrition Info for this Menu |
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Winter Menu 14 Breakfast Fresh Orange Compote Over Yogurt, Milk Lunch Spinach, Pineapple & Cranberry Salad, Whole Wheat Toast, Milk Dinner Sun-Dried Tomatoes & Broccoli Tossed Pasta Snacks Whole Wheat Bread w/Peanut Butter, Vanilla Ice Cream Drizzled w/Pear Sauce See Recipes & Nutrition Info for this Menu |
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Winter Menu 15 Breakfast Banana & Pear Smoothie, Whole Wheat Waffles, 100% Juice Lunch Apple & Almond Salad, Yogurt Dinner Chicken Tortas w/Lettuce, Radishes, Kidney Beans & Cheese, Milk Snacks Banana Waldorf, Carrots, Peppers & Celery See Recipes & Nutrition Info for this Menu |
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Winter Menu 16 Breakfast Breakfast Wrap, Banana, Milk Lunch Peanut Butter & Apple Sandwich, Kiwifruit, Yogurt Dinner Pumpkin & Bean Soup, Turkey Sandwich, Carrots, 100% Juice Snacks Grapefruit w/String Cheese, Very Veggie Snack Pizza w/Milk, Cherry Tomatoes See Recipes & Nutrition Info for this Menu |
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Winter Menu 17 Breakfast Banana-Berry Pancakes, Pears, 100% Juice Lunch Turkey, Cranberry Chutney, Cornbread, Sweet Potatoes, Milk Dinner Chicken & Vegetable Soup, Cranberry Bread, Milk Snacks Peanut Hummus w/Vegetables & Pita Chips, Rhubarb Crisp w/Frozen Yogurt See Recipes & Nutrition Info for this Menu |
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Winter Menu 18 Breakfast French Toast, Clementine, Milk Lunch Chicken Salad, Yogurt, Apple Dinner Easy Peasy Pasta, Garden Salad, Milk Snacks Peanut Butter & Bananas, Persimmon Sorbet See Recipes & Nutrition Info for this Menu |
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Winter Menu 19 Breakfast Whole Grain Cereal, Pear, 100% Juice Lunch Fruity Thai Pita Pockets, String Cheese, Baby Carrots Dinner Spinach, Mushroom, & Tomato Scrambled Eggs, Toast w/Peanut Butter, Milk Snacks Banana Split Oatmeal, Almonds & Kiwifruit, Edamame See Recipes & Nutrition Info for this Menu |
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Winter Menu 20 Breakfast Graham Crackers w/Peanut Butter & Bananas, Yogurt, Milk Lunch Roast Beef Pita, Apple, Milk Dinner Quick Fish Chowder, Garden Salad, Italian Bread Snacks Popcorn, Tropical Sunrise Parfait See Recipes & Nutrition Info for this Menu |
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Winter Menu 21 Breakfast Heart Warming Oatmeal w/Fruit & Nuts, Pear, Milk Lunch Turkey Sub (Lettuce, Onion, Tomato), Chicken Noodle Soup, Apple Dinner Honey-Dijon Chicken w/Peach Salsa, Simple Salad, Milk Snacks Mini Brown Rice Cake, Carrots See Recipes & Nutrition Info for this Menu |
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Winter Menu 22 Breakfast Bagel w/Almond Butter, Grapefruit, Milk Lunch Cosmic Cucumber Wrap, Clementines, Baked Chips, Juice Dinner Tilapia, Brussels Sprouts w/Mushroom Sauce, Sweet Potatoes, Milk Snacks Apple w/Peanut Butter, Chocolate-Covered Fruit, Milk See Recipes & Nutrition Info for this Menu |
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Winter Menu 23 Breakfast Bran Cereal w/Blueberries, Walnuts & Yogurt Lunch Vegetarian Chili w/Cornbread, Pear Dinner Easy Peasy Pasta, Sautéed Spinach & Mushrooms, Milk Snacks String Cheese & Clementines See Recipes & Nutrition Info for this Menu |
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Winter Menu 24 Breakfast On-the-Go Breakfast: Hard Boiled Egg, Granola Bar, Banana, 100% Juice Lunch Chicken, Pineapple, Almond & Blackberry Salad, Carrots, Milk Dinner Very Veggie Fettuccine, Steamed Broccoli, Milk Snacks Kiwifruit-Grape Kebabs, Iron-Packed Snack Mix See Recipes & Nutrition Info for this Menu |
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Winter Menu 25 Breakfast Blueberry Pancakes, Peanut Butter, Milk Lunch European Salad, Roll, Apple, Milk Dinner Spicy Chicken w/Angel Hair Pasta, Spinach, Tangerine, Milk Snacks Yogurt w/ Raspberries, Almonds & Raisins See Recipes & Nutrition Info for this Menu |
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Winter Menu 26 Breakfast Oatmeal w/Fruit & Nuts, Milk Lunch Vegetable Wrap, Grapes, Milk Dinner Salmon Burgers, Sweet Potato Oven Fries, Apple, Milk Snacks Technicolor Pizzas, Almonds, Grilled Chicken Strips w/Hummus See Recipes & Nutrition Info for this Menu |
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Winter Menu 27 Breakfast Cereal, Milk, Banana, Fruit Juice Lunch Tuna Salad Sandwich, Carrots, Milk Dinner Fish Fillets, Rice, Broccoli, Roll, Milk Snacks Greek Yogurt w/Almonds & Blueberries, Baby Carrots w/Peanut Butter, String Cheese w/Grapes See Recipes & Nutrition Info for this Menu |
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Winter Menu 28 Breakfast Peanut Butter Oatmeal, Milk Lunch Red Lentil Soup, Roll, Apple, Milk Dinner Herbed Chicken w/Broccoli, Rice, Roll, Milk Snacks Toast w/Peanut Butter, Celery Sticks & Cucumber Slices w/Hummus See Recipes & Nutrition Info for this Menu |
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Winter Menu 29 Breakfast Egg Whites & Avocado on Toast, Grapefruit, Milk Lunch Steak & Peppers Salad, Roll, Milk Dinner Chicken Florentine, Rice, Orange, Milk Snacks Baby Carrots w/Peanut Butter, Greek Yogurt w/Granola & Blueberries See Recipes & Nutrition Info for this Menu |
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Winter Menu 30 Breakfast Broccoli Omelet, Toast, Banana, Milk Lunch Chicken Oriental, Rice, Apple, Roll, Milk Dinner Pork Chops, Roll, Milk Snacks Toast w/Peanut Butter, Almonds See Recipes & Nutrition Info for this Menu |
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Winter Menu 31 Breakfast Egg Whites on English Muffin w/Tomato & Cheese, Banana, Milk Lunch Salad Nicoise, Apple, Roll, Milk Dinner Chicken & Potato Fiesta Grill, Corn Tortillas, Orange, Milk Snacks Mozzarela String Cheese w/Grapes, Vanilla Yogurt w/Almonds See Recipes & Nutrition Info for this Menu |
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Winter Menu 32 Breakfast Fruity Oatmeal, Milk Lunch Healthy Burger, Apple, Milk Dinner Fish Stir-Fry, Mango, Milk Snacks Whole Wheat Toast w/Peanut Butter & Banana, English Muffin w/Cheddar Cheese & Tomato See Recipes & Nutrition Info for this Menu |
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Winter Menu 33 Breakfast Peach & Pear Cobbler, Milk Lunch Chicken Vegetable Soup, Roll, Apple, Milk Dinner Honey-Dijon Chicken, Rice, Spinach, Milk Snacks English Muffin w/Peanut Butter & Banana, Greek Yogurt w/Granola & Blueberries, Baby Carrots w/Hummus See Recipes & Nutrition Info for this Menu |
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Winter Menu 34 Breakfast Cereal, Milk, Banana, Juice Lunch Pear Bistro Salad, Roll, Apple, Milk Dinner Chicken Florentine, Pasta, Asparagus, Milk Snacks Chocolate Frozen Yogurt w/ Strawberries, Baby Carrots w/Peanut Butter, Almonds See Recipes & Nutrition Info for this Menu |
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Winter Menu 35 Breakfast Oatmeal w/Fruit & Nuts, Milk Lunch Sirloin w/Roasted Vegetable Salad, Apple, Milk Dinner Rosemary Lemon Chicken w/Vegetables, Rice, Orange, Milk Snacks Mozarella String Cheese w/Grapes, Celery Sticks w/Peanut Butter See Recipes & Nutrition Info for this Menu |
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Winter Menu 36 Breakfast Pancakes, Blueberries, Peanut Butter, Milk Lunch Empanapita, Apple, Milk Dinner Bowtie Pasta w/Tomato-Pepper Sauce, Roll, Spinach, Orange, Milk Snacks Baby Carrots w/Peanut Butter, Almonds See Recipes & Nutrition Info for this Menu |
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7 Healthy Breakfast Ideas Breakfast 1 Banana-Berry Pancakes w/Nut Butter, Turkey Bacon Breakfast 2 Rise & Shine Cobbler w/Yogurt & Walnuts Breakfast 3 Broccoli Omelet, Whole-Wheat Toast, Orange Juice Breakfast 4 Banana Waldorf, Hard Boiled Egg, Mini Bagel Breakfast 5 Winter Squash Pancakes w/Applesauce, Scrambled Eggs Breakfast 6 Fresh Orange Compote w/Granola & Walnuts over Greek Yogurt, Latte Breakfast 7 Vegetable Frittata, Symphony of Fruit Pizza See Recipes & Nutrition Info for this Menu |
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Holiday Dinner Party Beverage Grapefruit Fizz Appetizer Fresh Fruit w/Yogurt Cinnamon Dip Dinner Roasted Chicken Breasts, Greens w/Pomegranate, Carrots w/Rosemary, Mushroom & Onion Risotto Dessert Baked Quince for Slow Cooker See Recipes & Nutrition Info for this Menu |
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Holiday Rush Weekend Menu Saturday Breakfast Banana Split Oatmeal Lunch Raisin Waldorf Salad Sandwich, Tangerines Dinner Slow Cooker Beef w/Root Vegetables, Fruited Romaine Salad Snacks Edamame, Baby Carrots & Pretzels w/Hummus, Strawberry Banana Smoothie Sunday Breakfast Peanut Butter Toast, Winter Fruit Salad Lunch West Coast Pita Treat w/Leftover Roast Beef, Grapes, String Cheese Dinner Barley & Spinach Skillet Dinner, Chili-Garlic Roasted Broccoli Snacks Apple w/Almonds, Celery Sticks w/Cream Cheese, Blueberry-Pineapple Parfait See Recipes & Nutrition Info for this Menu |
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Healthy New Year!! Breakfast Tomato & Garlic Omelet, Grapefruit, Toast Lunch Mexican Mushroom Salad, Peach & Banana Milkshake Dinner Thai Broccoli Beef Stir-Fry w/Rice, Cantaloupe Snacks Apple Sauce w/Graham Crackers & Peanut Butter, Hummus w/Celery Stalks & Pretzels, Pineapple Tidbits See Recipes & Nutrition Info for this Menu |
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Chicken Dinner Ideas Dinner #1 Chicken Ratatouille w/Noodles Dinner #2 Chicken w/Ginger, Broccoli & Grapefruit, Brown Rice, Ambrosia Dinner #3 Slow Cooker Chicken Orzo & Garbanzo Beans, Broccoli Dinner #4 Roasted Squash & Eggplant Casserole w/Chicken, French Bread, Spinach Salad Dinner #5 Sesame Chicken over Soba Noodles, Power Gold Smoothie Dinner #6 Pear Bistro Salad, Creamy Squash Soup w/Apples Dinner #7 Bowtie Pasta w/Chicken, Broccoli, & Feta, Fruited Romaine Salad See Recipes & Nutrition Info for this Menu |
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Winter Menu 37 Breakfast Cottage Cheese w/Peaches, English Muffin Lunch Chicken Vegetable Salad Sandwich, Grapes Dinner Roasted Pork Tenderloin w/Applesauce, Kale w/Raisins, Splendidly Roasted Yams Snacks Greek Yogurt w/Granola & Blueberries, Hummus w/Baby Carrots & Crackers, Pears in Orange Sauce See Recipes & Nutrition Info for this Menu |
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Super Bowl Party Menu Beverage Jicama Pina Breeze, Ice Tea, Ice Water w/Fruit Cubes Buffet Fruit, Veggies, Fritters, Guacamole, and Wraps + Dessert Apple Pistachio Crisp See Recipes & Nutrition Info for this Menu |
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Valentine’s Day Menu Breakfast Heartwarming Oatmeal w/Fruit & Nuts Lunch Herbed Garden Pizza, Spinach Black Bean Salad, Greek Yogurt w/Strawberries Dinner Pork Roast w/Cranberry Chutney, Garlic Mashed Potatoes, Asparagus Sauté Snacks Banana Raspberry Smoothie, Broiled Tomatoes & Cheese w/Crackers, Berries w/Whipping Cream & Dark Chocolate Shavings See Recipes & Nutrition Info for this Menu |
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Menu for an Ethnic Food Adventure Breakfast Spanish Omelet, Greek Yogurt, Toasted Baguette Lunch Grilled Eggplant & Tomato Sandwich, Easy Greek Salad Dinner Shrimp & Bok Choy Stir-Fry w/Rice, Mandarin Oranges Snacks Indian Mango Lassi, Peanut Hummus & Vegetables, Tropical Fruit Snacking Cup See Recipes & Nutrition Info for this Menu |
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7 Budget-Friendly Dinners Dinner #1 Macaroni Chickpea Soup, Spinach Salad Dinner #2 Mexican Rice Pilaf, Tilapia Fillet Dinner #3 Squash w/Tomato-Garlic Sauce & Turkey Meatballs, Broccoli, Garlic Toast Dinner #4 Quick & Healthy Slow Cooker Chicken & Potatoes Dinner #5 Bean & Cheese Quesadilla, Southwest Coleslaw, Pineapple Chunks Dinner #6 Tomato & Garlic Omelet, Oven Wedge Fries Dinner #7 Red Beans w/Beef & Rice, Spicy Green Bean Salad See Recipes & Nutrition Info for this Menu |
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Menu for a Fresh Start to a New Year Breakfast Broccoli Omelet, Grapes, Toast & Jam Lunch Mediterranean Potato Soup, Spinach, Strawberry & Pecan Salad Dinner Brown Rice + Sizzling Chicken & Vegetables, Cantaloupe Snacks Power Berry Smoothie, Incredible Edible Veggie Bowls, Brown Bag Fruit Mix See Recipes & Nutrition Info for this Menu |
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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.
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