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Healthy Menu Ideas for Fall: Menu 16

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

Get This Week’s Healthy Menu Idea via Email

Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org

Meal	Ingredients	Calories/Serving
Breakfast	Greek Yogurt Parfait w/Bananas & Almonds, 100% Juice Parfait 1 container (8 oz) Greek yogurt, low-fat, plain ½ cup granola, low-fat 1 medium banana, sliced 1 Tbsp honey 1/8 cup almonds, sliced 1 cup (8 oz) 100% juice	725 calories

Lunch	Hummus & Vegetable Pita, Carrots, Pretzels, String Cheese Pita 1- 4” whole wheat pita ½ cup hummus ½ cup spinach leaves 2 slices tomato ¼ cup bell peppers, sliced 1 cup baby carrots 1 oz pretzels, lightly salted 1 string cheese, low-fat 16 oz water	538 calories

Dinner	Baked Chicken, Apple-Cranberry Salad Toss, Apple Sauce, Milk 3 oz baked chicken breast, boneless and skinless ½ cup apple sauce 1 ½ cups (12 oz) low-fat milk Apple-Cranberry Salad Toss A fall inspired combination of sliced apples, chopped walnuts, dried cranberries, green onions, and vinaigrette dressing—ready in 10 minutes! See Recipe	418 calories

Snack #1	½ cup vegetable dip 1 cup vegetables (broccoli, cauliflower, bell peppers, etc.) 16 oz water	70 calories

Snack #2	3 cups popcorn, lightly buttered and salted 16 oz water	103 calories

Snack #3	3 large rectangles graham crackers 16 oz water	152 calories

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

Total Calories: 2,006
% Fat: 22% % Saturated Fat: 6% % Carbohydrate: 60% % Protein: 18%	Sodium: 2,300 mg Cholesterol: 95 mg Fiber: 32 g Vitamin A: 233% Vitamin C: 284% Calcium: 104% Iron: 61%	Grains: 6 ¼ oz Vegetables: 3 cups Fruit: 3 ¼ cups Milk: 3 ¼ cups Meat & Beans: 7 ½ 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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Healthy Menu Ideas for Fall: Menu 16

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