Valentine’s Day Menu

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

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

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

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.

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