Surprise your loved one with a home cooked meal. Choose one meal or pamper her/him with a whole day of heart-healthy, delicious eats. 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
Meal Ingredients Calories/Serving
Breakfast Heartwarming Oatmeal w/Fruit & Nuts

1 serving Heartwarming Oatmeal w/ Fruits & Nuts

1 cup (8oz) milk, nonfat

1 cup (8oz) coffee
359 Calories
Lunch Herbed Garden Pizza, Spinach Black Bean Salad, Greek Yogurt w/Strawberries

1 serving Herbed Garden Pizza

1 serving Spinach Black Bean Salad

1 6oz Greek yogurt
1 teaspoon honey, drizzled into the shape of a heart
5 medium strawberries

1 cup (8oz) water
631 Calories
Dinner Pork Roast w/Cranberry Chutney, Garlic Mashed Potatoes, Asparagus Sauté

1-3oz serving pork loin, roasted
1 serving Cranberry Chutney

1 serving Garlic Mashed Potatoes

1 serving Asparagus Sauté

1 cup (8oz) milk, nonfat
565 Calories
Snack #1 1 serving Banana Raspberry Smoothie 120 Calories
Snack #2 1 serving Broiled Tomatoes & Cheese
5 whole-wheat, woven style crackers, low-sodium
2 cups (16oz) water
209 Calories
Snack #3 ½ cup mixed berries
2 tablespoons whipping cream, light
1 teaspoon dark chocolate shavings, sprinkle on top
1 cup (8oz) water
89 Calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More

Total Calories: 1,973    
% Fat: 25%
% Saturated Fat: 7%
% Carbohydrate: 56%
% Protein: 23%
Sodium: 1787 mg
Cholesterol: 115 mg
Fiber: 46 g
Vitamin A: 160%
Vitamin C: 347%
Calcium: 160%
Grains: 4 ½ ounces
Vegetables: 5 cups
Fruits: 3 ½ cups
Milk: 4 cups
Meat and Beans: 3 ounces

Visit to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More

  • 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.

Back to Menu

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

Other Stories