Healthy Menu Ideas for Fall: Menu 20

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 Bagel w/Peanut Butter, Milk 1 (4 oz) whole wheat bagel, toasted 1 Tbsp peanut butter 1 ½ cups (12 oz) skim milk	530 calories

Lunch	Apple & Walnut Salad, Orange Salad 1 ½ cups spring mix salad greens ½ medium apple, sliced 1 oz (approximately 7 halves) walnuts, sliced ¼ cup feta cheese, low-fat ¼ cup dried cranberries 1 ½ Tbsp salad dressing, low-fat 1 medium orange 16 oz water	509 calories

Dinner	Fish Fillets w/Cranberry Chutney, Mashed Potatoes, Milk Fish Fillets in Wine Sauce Sautéed onions, mushrooms, tomatoes, broccoli, and parsley topped over white fish that’s cooked to perfection—ready in 15 minutes! See Recipe Cranberry Chutney A festive combination of cranberries, ground ginger, cloves and finely chopped onions and celery—ready in 25 minutes. See Recipe 1 cup mashed potatoes 1 ½ cups (12 oz) skim milk	534 calories

Snack #1	Peanut Hummus & Vegetables Garbanzo beans blended with lemon juice, peanut butter, parsley, jalapeno peppers and garlic. Enjoy with carrots and celery sticks! See Recipe	120 calories

Snack #2	Farmers Market Salsa w/Baked Tortilla Chips Farmers Market Salsa Create your own salsa that tastes like it’s fresh from the farmers market including corn, black beans, tomatoes and more—ready in 10 minutes! See Recipe 2 oz baked tortilla chips 16 oz water	331 calories

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

Total Calories: 2,024
% Fat: 28% % Saturated Fat: 8% % Carbohydrate: 55% % Protein: 17%	Sodium: 2,297 mg Cholesterol: 94 mg Fiber: 41 g Vitamin A: 155% Vitamin C: 221% Calcium: 147% Iron: 60%	Grains: 6 oz Vegetables: 3 ½ cups Fruit: 3 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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