Have a Plant: Fruits & Veggies for Better Health

Super Bowl Party Menu

Swap out typical football party foods that are high in fat and calories with healthier choices. The total calorie count is high for this menu; however, most guests will not consume everything offered and they’ll typically eat smaller portions than noted below. 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
Beverage Jicama Pina Breeze, Ice Tea, Ice Water w/Fruit Cubes

1 serving Jicama Pina Breeze

Freeze berries, herbs, and diced fruit in ice cube trays filled with water. Serve with ice tea and water.
117 calories
Buffet Fruit, Veggies, Fritters, Guacamole, and Wraps +

1 serving Fresh Fruit w/Yogurt Cinnamon Dip

1 serving Carrot Dip w/Vegetables

1 serving Corn Fritters

1 serving Sizzlin’ Southwest Guacamole
1 serving whole-wheat pita chips

½ serving Smoking Shrimp Creole

½ serving Chicken Vegetable Salad Sandwiches, halved

½ serving Veggie Bean Wraps, halved (hold together with toothpicks)

1 serving Celery Stuffed w/Apricot Blue Cheese Spread

*Average number of calories per serving of the buffet dishes is 160.
160 Calories*
Dessert Apple Pistachio Crisp

1 serving Apple Pistachio Crisp
330 calories

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

Total Calories: 1716
% Fat: 29%
% Saturated Fat: 6%
% Carbohydrate: 60%
% Protein: 16%
Sodium: 1854 mg
Cholesterol: 208 mg
Fiber: 41g
Vitamin A: 89%
Vitamin C: 247%
Calcium: 84%
Grains: 6 ounces
Vegetables: 4 ¼ cups
Fruits: 3 ½ cups
Milk: 1 cup
Meat and Beans: 4 ½ 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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