Have a Plant: Fruits & Veggies for Better Health

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).

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 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

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

Total Calories: 1,864    
% Fat: 23%
% Saturated Fat: 6%
% Carbohydrate: 59%
% Protein: 22%
Sodium: 2047 mg
Cholesterol: 94 mg
Fiber: 31g
Vitamin A: 138%
Vitamin C: 529%
Calcium: 148%
Grains: 6 ½ ounces
Vegetables: 3 ¾ cups
Fruits: 4 ¼ cups
Milk: 3 cups
Meat and Beans: 8 ounces

Visit ChooseMyPlate.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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