Have a Plant: Fruits & Veggies for Better Health

The days are longer, birds are chirping, and plants are starting to peak out from the soil. Take advantage of the beautiful spring produce that is starting to appear in stores and whip up some delicious spring meals. 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 Symphony of Fruit Pizza

1 serving Symphony of Fruit Pizza

1 cup (8oz) milk, nonfat
311 Calories
Lunch Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette

1 serving Grilled California Asparagus & Shrimp Quinoa Salad w/Lemon Vinaigrette

1 cup (8oz) water
500 Calories
Dinner BBQ Chicken Breast, Springtime Skillet, Cauliflower w/Paprika-Garlic Sauce

1-3oz grilled chicken breast, skinless, boneless
1 tablespoon BBQ sauce

1 serving Springtime Skillet

1 serving Cauliflower w/Paprika-Garlic Sauce

1 cup (8oz) milk, nonfat
550 Calories
Snack #1 1 6oz Greek yogurt, plain, fat-free
1 ounce almonds (~22 pieces), roasted, unsalted
2 cups (16oz) water
269 Calories
Snack #2 1 serving Bookworm Apple Bark
2 cups (16oz) water
136 Calories
Snack #3 1 serving Frosty Orangeliciousness 211 Calories

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

Total Calories: 1,977    
% Fat: 22%
% Saturated Fat: 3%
% Carbohydrate: 56%
% Protein: 26%
Sodium: 1851 mg
Cholesterol: 196 mg
Fiber: 40g
Vitamin A: 79%
Vitamin C: 377%
Calcium: 160%
Grains: 4 ½ ounces
Vegetables: 3 ¾ cups
Fruits: 2 ½ cups
Milk: 3 cups
Meat and Beans: 7 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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