Menu for a Fresh Start to a New Year

New Year – New You! Kick off your New Year’s resolutions with healthy foods that won’t leave you craving junk food. 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
Meal Ingredients Calories/Serving
Breakfast Broccoli Omelet, Grapes, Toast & Jam

1 serving Broccoli Omelet

1 cup grapes

1 slice whole-wheat bread, toasted
2 teaspoons jam, low sugar

1 cup (8 oz) milk, nonfat
459 Calories
Lunch Mediterranean Potato Soup, Spinach, Strawberry & Pecan Salad

1 serving Mediterranean Potato Soup

1 serving Spinach, Strawberry & Pecan Salad

2 cups (16 oz) water
580 Calories
Dinner Brown Rice + Sizzling Chicken & Vegetables, Cantaloupe

1 serving Brown Rice w/Sizzling Chicken & Vegetables

1 cup cantaloupe, diced

2 cups (16 oz) water
464 Calories
Snack #1 1 serving Power Berry Smoothie 120 Calories
Snack #2 1 serving Incredible Edible Veggie Bowls
½ cup pretzels, whole grain
1 oz mozzarella cheese
1 cup (8oz) ice tea
235 Calories
Snack #3 Brown Bag Fruit Mix
2 cups (16oz) water
110 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,968    
% Fat: 26%
% Saturated Fat: 6%
% Carbohydrate: 57%
% Protein: 21%
Sodium: 2146 mg
Cholesterol: 320 mg
Fiber: 36g
Vitamin A: 337%
Vitamin C: 700%
Calcium: 127%
Grains: 4 ½ ounces
Vegetables: 7 ½ cups
Fruits: 4 ¼ cups
Milk: 2 ½ cups
Meat and Beans: 5 ½ ounces

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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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