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Healthy Menu Ideas for Fall: Menu 36

 

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

 
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 Avocado, Tomato & Egg White Breakfast Sandwich

 

2 slices whole wheat toast
¼ avocado, sliced
2 slices tomato
2 egg whites, cooked

 

½ grapefruit
1 cup (8oz) nonfat milk

383 Calories
Lunch Roasted Vegetable Wrap

 

Roasted Vegetable Wrap
Save any extra roasted vegetables and add to whole wheat pasta for a quick and delicious lunch tomorrow! See Recipe

 

½ cup strawberries, sliced
1 cup (8 oz) nonfat milk

430 Calories
Dinner 20-Minute Chicken Creole

 

20-Minute Chicken Creole
This entrée is packed with flavor and can be served in just 20 minutes! See Recipe

 

1 cup brown rice, cooked
1 apple

 

1 cup (8 oz) nonfat milk

768 Calories
Snack #1 ¼ cup almonds, whole, natural
16oz water
213 Calories
Snack #2 2 slices whole wheat toast
1 Tbsp peanut butter, natural
½ banana, sliced

 

16oz water

307 Calories
 
 

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

Total Calories: 2,101    
% Fat: 23.1%
% Saturated Fat: 4.1%
% Carbohydrate: 55.1%
% Protein: 21.8%
Sodium: 1,720 mg
Cholesterol: 108 mg
Fiber: 48.3 g
Vitamin A: 124%
Vitamin C: 492%
Calcium: 146%
Iron: 55%
Grains: 6 oz
Vegetables: 5 cups
Fruit: 3 ⅓ cups
Milk: 3 ¾ cups
Meat & Beans: 8 oz
 
 

Visit MyPlate.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
  • Salt: <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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