Have a Plant: Fruits & Veggies for Better Health

St. Patrick’s Day Menu

Irish or not, this menu is full of Irish flavor and green foods for a festive St. Patrick’s 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 Asparagus Frittata, Broiled Tomato Half, Toast

1 serving Asparagus Frittata

½ tomato, broiled

2 slices whole-wheat bread, toasted
1 tablespoon cream cheese spread, fat-free

1 cup (8oz) orange juice
539 Calories
Lunch Spinach Salad w/Apples & Eggs, Easy Vegetable Soup

1 serving Spinach Salad w/Apples & Eggs

1 serving Easy Vegetable Soup

1 cup (8oz) milk, nonfat
543 Calories
Dinner Oven-Baked Salmon w/Snow Peas, Roasted Red Potatoes

1 serving Oven-Baked Salmon w/Snow Peas

1 serving Roasted Red Potatoes

1 cup (8oz) milk, nonfat
518 Calories
Snack #1 ½ cup cottage cheese, low-sodium
½ green apple, chopped
2 cups (16oz) water
117 Calories
Snack #2 1 serving Simple Guacamole
8 baby carrots
5 whole-wheat, woven style crackers, low-sodium
2 cups (16oz) water
199 Calories
Snack #3 1 cup green grapes
1 cup (8oz) water
104 Calories

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

Total Calories: 2,020    
% Fat: 22%
% Saturated Fat: 5%
% Carbohydrate: 58%
% Protein: 23%
Sodium: 2161 mg
Cholesterol: 300 mg
Fiber: 43 g
Vitamin A: 329%
Vitamin C: 329%
Calcium: 155%
Grains: 3 ½ ounces
Vegetables: 8 cups
Fruits: 3 ¾ cups
Milk: 2 ¾ 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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