Have a Plant: Fruits & Veggies for Better Health

This healthy menu is 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).

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 Banana Berry Pancakes w/Pears, Milk

Banana Berry Pancakes
Have fun in the kitchen with these easy, 5-ingredient pancakes that are sure to be a hit with your kids—ready in only 20 minutes! See Recipe

1 cup pears, sliced
1 cup (8 oz) low-fat milk
381 calories
Lunch Peanut Butter & Honey Sandwich, Carrots & Grapes, 100% Juice

2 slices whole wheat bread
2 Tbsp peanut butter, low-sodium
1 tsp honey

½ cup baby carrots
1 cup grapes
½ cup (4 oz) 100% apple juice
542 calories
Dinner Technicolor Vegetable Pizzas w/Spaghetti, Milk

Technicolor Vegetables Pizzas
Let the kids help with making these fun mini pizzas that are filled with essential nutrients that keep their growing bodies strong. See Recipe

1 cup (cooked) whole wheat pasta
½ cup marinara sauce, low-sodium
1 cup (8 oz) low-fat milk
498 calories
Snack #1 Grapefruit Fizz w/String Cheese

Grapefruit Fizz
It only takes 2 ingredients and 10 minutes to help your kids make this fun summer treat! See Recipe

1 string cheese, low-fat
156 calories
Snack #2 3/4 cup (6 oz) yogurt, low-fat
8 oz water
191 calories
Snack #3 ½ cup cucumbers, sliced
½ cup cherry tomatoes, sliced
½ cup hummus
8 oz water
229 calories

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

Total Calories: 1,997
% Fat: 23%
% Saturated Fat: 7%
% Carbohydrate: 62%
% Protein: 15%
Sodium: 2,243 mg
Cholesterol: 63 mg
Fiber: 34 g
Vitamin A: 119%
Vitamin C: 189%
Calcium: 149%
Iron: 70%
Grains: 7 oz
Vegetables: 3 cups
Fruit: 3 ¾ cups
Milk: 3 ½ cups
Meat & Beans: 6 oz

Visit MyPyramid.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.

Back to Menu

This Week’s Healthy Menu Idea Archive


Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables

Other Stories