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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

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 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

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

Total Calories: 1958    
% Fat: 27%
% Saturated Fat: 5%
% Carbohydrate: 57%
% Protein: 21%
Sodium: 2236 mg
Cholesterol: 90 mg
Fiber: 38 g
Vitamin A: 174%
Vitamin C: 331%
Calcium: 155%
Grains: 5 ½ ounces
Vegetables: 5 cups
Fruits: 3 ¾ cups
Milk: 4 cups
Meat and Beans: 5 ounces

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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