Have a Plant: Fruits & Veggies for Better Health

Holiday Dinner Party

Throw a healthier dinner party this holiday season. Check out our party suggestions below and impress your friends and family with nutritious food that will leave them wanting seconds! (Not up for providing all the food? Ask people to bring appetizers, salads or desserts.) 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
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Dish/Drink Ingredients Calories/Serving
Beverage Grapefruit Fizz

1 serving Grapefruit Fizz
76 Calories
Appetizer Fresh Fruit w/Yogurt Cinnamon Dip

1 serving Fresh Fruit w/Yogurt
120 Calories
Dinner Roasted Chicken Breasts, Greens w/Pomegranate, Carrots w/Rosemary, Mushroom & Onion Risotto

1 serving chicken breasts, skinless, boneless, roasted, seasoned with dried Italian herb blend

1 serving Greens w/Pomegranate

1 serving Carrots w/Rosemary

½ serving Mushroom & Onion Risotto

1 cup (8oz) water
527 Calories
Dessert Baked Quince for Slow Cooker

1 serving Baked Quince for Slow Cooker
148 Calories

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

Total Calories: 871    
% Fat: 20%
% Saturated Fat: 6%
% Carbohydrate: 62%
% Protein: 21%
Sodium: 1010 mg
Cholesterol: 87 mg
Fiber: 16g
Vitamin A: 195%
Vitamin C: 164%
Calcium: 34%
Grains: 1 ounce
Vegetables: 2 ¾ cups
Fruits: 2 ¼ cups
Milk: ½ cup
Meat and Beans: 3 ½ 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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