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 Scrambled Eggs

1 egg and 2 egg whites 

1/4 cup red and green peppers

1/4 cup mushrooms, slices

1/8 cup feta cheese, reduced fat, crumbles
1 large banana
1 slice whole wheat bread, toasted
1 cup (8 oz) skim milk

410 calories
Lunch Tuna Fish Sandwich
2 slices whole wheat bread
2 oz tuna fish
2 tsp mayo
2 slices tomato
1/4 cup romaine lettuce, shredded
2 slices avocado

1 apple, sliced
16 oz water

411 calories
Dinner Penne Pasta Pomodoro: Makes 6 servings
3 Tbsp extra virgin olive oil
3 medium garlic cloves, peeled and thinly sliced
12 Italian plum tomatoes, cut into chunks
1/8 teaspoon salt
1/8 teaspoon pepper
1 lb. whole wheat penne pasta
10 basil leaves, torn by hand into small pieces
1/4 cup chopped fresh parsley

1 1/2 cups (12 oz) skim milk
494 calories
Snack #1 1 cup baby carrots
2 Tbsp almond butter, unsalted
16 oz water
246 calories
Snack #2 1 cup green soybeans (edamame) +1/2 tsp salt, if desired
16 oz water
201 calories
Snack #3 1 container (8 oz) plain yogurt
1/4 cup fat-free granola
1/2 cup peaches, canned, drained

Warm the granola and peaches in the microwave slightly before placing them over the yogurt.

16 oz water
284 calories

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

Total Calories: 2,046
% Fat: 23%
% Saturated Fat: 4%
% Carbohydrate: 55%
% Protein: 24%
Sodium: 1,842 mg
Cholesterol: 261 mg
Fiber: 30 g
Vitamin A: 222%
Vitamin C: 151%
Calcium: 174%
Iron: 75%
Grains: 6 oz
Vegetables: 3 ½ cups
Fruit: 3 ½ cups
Milk: 3 ½ cups
Meat & Beans: 10 oz

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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