A Menu Full of Fall Flavors
You’re starting to feel it, aren’t you? Fall is inviting you to delve into these season-inspired meal ideas. 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
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Muesli, Latte 1 serving Muesli 1 Grande (16oz) latte, nonfat, sugar free flavor if desired |
|
422 Calories |
 |
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| Lunch | |
Grilled Eggplant & Tomato Sandwich, Baked Carrot Fries w/Cumin, Apple Smoothie 1 serving Grilled Eggplant & Tomato Sandwich 1 serving Baked Carrot Fries w/Cumin 1 serving Apple Smoothie |
|
448 Calories |
|
||||
| Dinner | |
Turkey & Cranberry Stew, Arugula & Red Onion Salad 1 serving Turkey & Cranberry Stew 1 serving Arugula & Red Onion Salad 1 cup (8oz) milk, nonfat |
|
525 Calories |
|
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| Snack #1 | |
1 hardboiled egg 2 small tangerines 2 cups (16oz) water |
|
144 Calories |
|
||||
| Snack #2 | |
1 serving Very Veggie Snack Pizza 2 cups (16oz) water |
|
181 Calories |
|
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| Snack #3 | |
1 serving Berry Bread Pudding 1 cup (8oz) water |
|
190 Calories |
| Total Calories: 1910 | ||
| % Fat: 24% % Saturated Fat: 5% % Carbohydrate: 61% % Protein: 19% |
Sodium: 1622 mg Cholesterol: 276 mg Fiber: 51 g Vitamin A: 457% Vitamin C: 272% Calcium: 163% |
Grains: 7 ounces Vegetables: 6 ¾ cups Fruits: 5 cups Milk: 3 cups Meat and Beans: 4 ½ ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- 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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