Have a Plant: Fruits & Veggies for Better Health

We’re approaching the last weekend before the big holiday and it’s filled with shopping, gatherings, and family. But that last-minute rush doesn’t have to squash your diet. Keep it healthy by packing snacks and lunch to go and making easy dinners. 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
Saturday

Meal Ingredients Calories/Serving
Breakfast Banana Split Oatmeal

1 serving Banana Split Oatmeal

1 cup (8oz) milk, nonfat
333 Calories
Lunch Raisin Waldorf Salad Sandwich, Tangerines

1 serving Raisin Waldorf Salad
2 slices whole-wheat bread

2 tangerines

1 oz cheddar cheese

2 cups (16oz) water
530 Calories
Dinner Slow Cooker Beef w/ Root Vegetables, Fruited Romaine Salad

1 serving Slow Cooker Beef w/Root Vegetables

1 serving Fruited Romaine Salad

1 cup (8oz) milk, nonfat
609 Calories
Snack #1 1 cup edamame, cooked, shelled, chilled
2 cups (16oz) water
189 Calories
Snack #2 10 baby carrots
1 serving pretzels, whole grain
2 tablespoons Hummus
2 cups (16oz) water
246 Calories
Snack #3 1 serving Strawberry Banana Smoothie 150 Calories

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

Total Calories: 2,057    
% Fat: 21%
% Saturated Fat: 6%
% Carbohydrate: 56%
% Protein: 26%
Sodium: 1772 mg
Cholesterol: 190 mg
Fiber: 40 g
Vitamin A: 230%
Vitamin C: 264%
Calcium: 150%
Grains: 6 ounces
Vegetables: 4 cups
Fruits: 3 ¼ cups
Milk: 3 ¼ cups
Meat and Beans: 7 ½ ounces

Sunday

Meal Ingredients Calories/Serving
Breakfast Peanut Butter Toast, Winter Fruit Salad

1 slice whole-wheat bread
2 teaspoons peanut butter

1 serving Winter Fruit Salad

1 cup (8oz) coffee
481 Calories
Lunch West Coast Pita Treat w/Leftover Roast Beef, Grapes, String Cheese

1 serving West Coast Pita Treat
3 oz leftover beef (slow cooker beef w/ root vegetables), shredded

1 cup grapes

1 string cheese, mozzarella

2 cups (16oz) water
436 Calories
Dinner Barley & Spinach Skillet Dinner, Chili-Garlic Roasted Broccoli

1 serving Barley & Spinach Skillet Dinner

1 serving Chili-Garlic Roasted Broccoli

1 cup (8oz) nonfat milk
671 Calories
Snack #1 1 apple, sliced
1 serving almonds (~22 pieces), roasted, unsalted
2 cups (16 oz) water
241 Calories
Snack #2 5 celery sticks (5” in length)
1 tablespoon cream cheese, fat-free
1 cup (8oz) water
32 Calories
Snack #3 1 serving Blueberry-Pineapple Parfait
1 cup (8oz) water
208 Calories

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

Total Calories: 2,069    
% Fat: 22%
% Saturated Fat: 4%
% Carbohydrate: 67%
% Protein: 16%
Sodium: 1814 mg
Cholesterol: 62 mg
Fiber: 49g
Vitamin A: 149%
Vitamin C: 330%
Calcium: 121%
Grains: 7 ounces
Vegetables: 4 ¼ cups
Fruits: 4 ¾ cups
Milk: 2 cups
Meat and Beans: 4 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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