Healthy Menu Ideas for Fall: Menu 19

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

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

Meal	Ingredients	Calories/Serving
Breakfast	Whole Wheat English Muffin w/Cheese & Tomato, Greek Yogurt, 100% Juice 1 English muffin, whole wheat, toasted 2 (1 oz) slices cheddar cheese, low-fat 2 large slices tomato Layer and microwave slightly to melt cheese. 1 container (4 oz) Greek yogurt, flavored, low-fat ½ cup (4 oz) 100% orange juice	427 calories

Lunch	Roast Beef Pita w/Apple, Milk 1- 6” whole wheat pita 2 oz roast beef, lean, thinly sliced ½ cup Romaine lettuce, shredded ½ cup peppers, sliced ¼ cup onion, chopped 1 ½ tsp mayonnaise, low-fat 1 medium apple 1 cup (8 oz) skim milk	471 calories

Dinner	Spaghetti w/Spinach, Broccoli & Mushrooms, Dinner Roll 1 ½ cups cooked pasta, whole wheat ½ cup spaghetti sauce, low-sodium ¼ cup spinach ¼ cup broccoli ¼ cup mushrooms Sauté vegetables in pan until mushroom are slightly browned. Add spaghetti sauce and heat through. 1 (approximately 2 ½ inches) whole wheat dinner roll 1 tsp butter 16 oz water	513 calories

Snack #1	1 cup baby carrots 16 oz water	54 calories

Snack #2	Apple-Hazelnut Salad in a Cup Make a special treat just for you … in your favorite cup! See Recipe 16 oz water	310 calories

Snack #3	2 Tbsp peanut butter, low-sodium 2 stalks celery, sliced 1 cup (8 oz) skim milk	293 calories

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

Total Calories: 2,068
% Fat: 22% % Saturated Fat: 6% % Carbohydrate: 60% % Protein: 18%	Sodium: 1,614 mg Cholesterol: 85 mg Fiber: 47 g Vitamin A: 236% Vitamin C: 270% Calcium: 129% Iron: 75%	Grains: 6 ¼ oz Vegetables: 4 ½ cups Fruit: 4 cups Milk: 3 ¼ cups Meat & Beans: 5 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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