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 Apricot Yogurt Parfait w/Toast & 100% Juice

Apricot Yogurt Parfait
Sliced apricots layered with low-fat yogurt, lemon juice, apricot brandy and more. Ready in 15 minutes! See Recipe

1 slice whole wheat bread, toasted
1 Tbsp almond butter
½ cup (4 oz) 100% orange juice
368 calories
Lunch Vegetable & Bean Wrap w/Honeydew & Baked Chips

1-6” whole wheat tortilla
½ cup baby spinach leaves
½ cup chickpeas, rinsed and drained
¼ cup shredded cheese, low-fat
¼ cup carrots, grated
1 Tbsp sunflower seeds

1 cup honeydew, sliced
1 bag (1 oz) baked potato chips, lightly salted
16 oz water
502 calories
Dinner Grilled Cheese & Tomato Sandwich, Salad & Milk

2 slices whole wheat bread
2 slices cheddar cheese
2 slices tomato
2 slices onion
Cooking spray

1 ½ cups garden salad (lettuce w/vegetables of your choice)
1 Tbsp salad dressing, low-fat
1 ½ cups (12 oz) skim milk
629 calories
Snack #1 ½ cup mango, sliced
½ cup (4 oz) Greek yogurt, vanilla, fat-free
113 calories
Snack #2 25-30 mini brown rice cakes, plain
1 cup baby carrots
16 oz water
170 calories
Snack #3 ¼ cup cannelloni beans, low-sodium, drained and rinsed
¼ cup black beans, low-sodium, drained and rinsed
½ Tbsp olive oil
1 tsp cilantro
Combine all ingredients together to make bean dip.

15 tortilla chips, lightly salted
16 oz water
273 calories

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

Total Calories: 2,055
% Fat: 26%
% Saturated Fat: 9.6%
% Carbohydrate: 55%
% Protein: 19%
Sodium: 2,216 mg
Cholesterol: 76 mg
Fiber: 37 g
Vitamin A: 249%
Vitamin C: 223%
Calcium: 161%
Iron: 63%
Grains: 7 oz
Vegetables: 3 cups
Fruit: 2 ¾ cups
Milk: 4 cups
Meat & Beans: 5 ½ 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.

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