Healthy New Year!!

Start the New Year off right with a healthy diet that reduces total caloric intake to support weight loss goals, but leaves you satisfied! See Daily Recommendations for a Healthy, Balanced Diet

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.

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).

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

Meal		Ingredients		Calories/Serving
Breakfast		Tomato & Garlic Omelet, Grapefruit, Toast 1 serving Tomato & Garlic Omelet ½ medium grapefruit ½ slice whole-wheat bread, toasted ½ tablespoon marmalade, low sugar 1 cup (8oz) coffee 1 cup (8oz) water		324 Calories
Lunch		Mexican Mushroom Salad, Peach & Banana Milkshake 1 serving Mexican Mushroom Salad 1 serving Peach & Banana Milkshake		445 Calories
Dinner		Thai Broccoli Beef Stir-Fry w/Rice, Cantaloupe 1 serving Thai Broccoli Beef Stir-Fry ½ cup brown rice 1 cup cantaloupe, diced 1 cup (8oz) milk, nonfat		433 Calories
Snack #1		½ cup applesauce, unsweetened 2 graham cracker rectangles, low-fat 2 teaspoon peanut butter, unsalted 2 cups (16oz) water		223 Calories
Snack #2		¼ cup hummus 4 stalks celery (5”) 1 cup pretzels, whole-grain 1 cup (8oz) ice tea		269 Calories
Snack #3		1 serving Pineapple Tidbits 2 cups (16oz) water		170 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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