Variety Is the Spice: Try This Colorful Menu

One way to make sure you are eating a variety of fruits and veggies is to think of the rainbow. Try these meals and snacks that highlight each color of the rainbow. 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		Broiled Tomato & Cheese, Toast, Avocado Fruit Salad 1 serving Broiled Tomato & Cheese 1 slice whole-wheat bread, toasted 1 teaspoon jam, low sugar 1 serving Avocado Fruit Salad 1 cup (8oz) milk, nonfat		455 Calories
Lunch		Easy Greek Salad w/Chicken Wrapped in Lettuce, Watermelon, Pretzels 1 serving Easy Greek Salad 1 oz chicken breast, grilled 1 leaf Boston Bibb lettuce 1 cup watermelon, cubed 1 cup pretzels, multigrain 1 cup (8oz) milk, nonfat		428 Calories
Dinner		BBQ Salmon, Technicolor Vegetable Sauté, Mushroom Barley Soup 2 oz salmon filet, barbequed, salt & pepper to taste 1 serving Technicolor Vegetable Sauté 1 serving Mushroom Barley Soup 1 cup (8oz) milk, nonfat		441 Calories
Snack #1		1 serving Tropical Smoothie		230 Calories
Snack #2		1 serving Cool Quesa 2 cups (16oz) water		132 Calories
Snack #3		1 cup mixed berries (blueberries, blackberries, strawberries, etc.) 1 ounce pecans, roasted, chopped 1 tablespoon whipped topping, fat-free 1 cup (8oz) water		272 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.

Back to Menu