Healthy Menu Ideas for Spring: Menu 18

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	Peanut Butter, Walnut & Apple Wrap, Milk Wrap 1-6” whole wheat tortilla 1 Tbsp peanut butter, low-sodium ½ medium apple, sliced ⅛ cup walnuts, chopped 1 cup (8 oz) skim milk	394 calories

Lunch	Avocado, Tomato & Lettuce Sandwich, Healthy Fruit Salad Sandwich ¼ cup avocado, sliced 2 slices tomato 4 leaves romaine lettuce 1 slice cheese, low-fat 2 slices whole wheat bread, toasted Healthy Fruit Salad Strawberries, bananas, mango, and oranges, tossed with a lime juice, honey, and chili powder dressing—ready in 15 minutes or less! See Recipe 16 oz water	501 calories

Dinner	Bowtie Pasta w/Chicken, Broccoli & Feta, Milk Bowtie Pasta w/Chicken, Broccoli & Feta This recipe has everything you need for an all-in-one complete meal—broccoli, mushrooms, chicken, and feta cheese … all topped with a lemony zest! See Recipe 2 cups (16 oz) skim milk	605 calories

Snack #1	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 1 oz baked tortilla chips 16 oz water	189 calories

Snack #2	1 cup vanilla ice cream, low-fat 1 cup sliced strawberries, kiwifruit & blueberries 16 oz water	302 calories

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

Total Calories: 1,991
% Fat: 20% % Saturated Fat: 5% % Carbohydrate: 59% % Protein: 21%	Sodium: 2,184 mg Cholesterol: 105 mg Fiber: 42 g Vitamin A: 127% Vitamin C: 490% Calcium: 160% Iron: 160%	Grains: 7 oz Vegetables: 3 ¼ cups Fruit: 4 ½ cups Milk: 4 ¼ cups Meat & Beans: 6 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
Sodium: <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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