Healthy Menu Ideas for Fall: Menu 2
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
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
| 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 |
|
410 calories |
 |
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| 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 |
|
411 calories |
|
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| 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 |
|
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| Snack #1 | |
1 cup baby carrots 2 Tbsp almond butter, unsalted 16 oz water |
|
246 calories |
|
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| Snack #2 | |
1 cup green soybeans (edamame) +1/2 tsp salt, if desired 16 oz water |
|
201 calories |
|
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| 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 |
| 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.
- 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.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
