Get ready for National Fruits & Veggies Month in September!
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Not much of a cook or don’t feel like cooking? Here are some easy-to-prepare foods that only need a microwave or a few simple kitchen gadgets. 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 Split Oatmeal w/Almonds

1 serving Banana Split Oatmeal
½ ounce (~11) almonds, roasted, unsalted, ground

½ cup (4oz) orange juice
395 Calories
Lunch Twice Baked Sweet Potato, New Wave Chicken Salad Wrap, Pretzels

1 serving Twice Baked Sweet Potato

1 serving New Wave Chicken Salad Wrap (use packaged chicken or tuna)

1 cup multi-grain pretzels

1 cup (8oz) milk, nonfat
468 Calories
Dinner Bouillabaisse, Mixed Green Salad w/Oranges & White Beans, Dinner Roll

1 serving Bouillabaisse

1 serving Mixed Greens w/Fresh Oranges & White Beans

1 whole-wheat dinner roll

1 cup (8oz) milk, nonfat
649 Calories
Snack #1 ½ cup blueberries
1 cup cottage cheese, low-fat, low-sodium
2 cups (16oz) water
205 Calories
Snack #2 4 celery sticks (5” long)
1 hardboiled egg
2 cups (16oz) water
74 Calories
Snack #3 1 serving Fruit Skewers w/Yogurt Dip
1 cup (8oz) water
90 Calories

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

Total Calories: 1,881    
% Fat: 17%
% Saturated Fat: 3%
% Carbohydrate: 62%
% Protein: 24%
Sodium: 2002 mg
Cholesterol: 280 mg
Fiber: 44g
Vitamin A: 229%
Vitamin C: 368%
Calcium: 149%
Grains: 5 ½ ounces
Vegetables: 4 ¾ cups
Fruits: 3 cups
Milk: 3 ¼ cups
Meat and Beans: 5 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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