Healthy Menu Ideas for Fall: Menu 16
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 |  | Greek Yogurt Parfait w/Bananas & Almonds, 100% Juice Parfait 1 cup (8 oz) 100% juice | | 725 calories |
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| Lunch | | Hummus & Vegetable Pita, Carrots, Pretzels, String Cheese Pita 1 cup baby carrots | | 538 calories |
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| Dinner | | Baked Chicken, Apple-Cranberry Salad Toss, Apple Sauce, Milk 3 oz baked chicken breast, boneless and skinless Apple-Cranberry Salad Toss | | 418 calories |
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| Snack #1 | | ½ cup vegetable dip 1 cup vegetables (broccoli, cauliflower, bell peppers, etc.) 16 oz water | | 70 calories |
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| Snack #2 | | 3 cups popcorn, lightly buttered and salted 16 oz water | | 103 calories |
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| Snack #3 | | 3 large rectangles graham crackers 16 oz water | | 152 calories |
| 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.
- 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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