Healthy Menu Ideas for Summer: Menu 11
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 |  | Oatmeal w/Apples, Mangos, Almonds, 100% Juice Oatmeal 1/2 cup (4 oz) 100% juice (of your choice) | | 500 calories |
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| Lunch | | Strawberry & Walnut Salad w/Toast, Almond Butter, Milk Salad 1 slice whole wheat bread, toasted | | 535 calories |
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| Dinner | | BBQ Chicken w/Corn on the Cob, Cantaloupe, Milk 3 oz grilled chicken breast, boneless and skinless (marinated in low-sodium BBQ marinade) Corn on the Cob w/Chili Lime Butter 1 cup cantaloupe, cubed | | 396 calories |
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| Snack #1 | | 6 peanut butter-filled crackers 1 cup baby carrots 16 oz water | | 261 calories |
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| Snack #2 | | 3 cups popcorn, popped, lightly buttered and salted 16 oz water | | 103 calories |
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| Snack #3 | | 1 cup dried apricots 16 oz water | | 212 calories |
| Total Calories: 2,007 | ||
| % Fat: 25% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 17% | Sodium: 1,255 mg Cholesterol: 71 mg Fiber: 36 g Vitamin A: 304% Vitamin C: 246% Calcium: 139% Iron: 73% | Grains: 6 1/3 oz Vegetables: 3 cups Fruit: 3 ½ cups Milk: 3 ½ cups Meat & Beans: 5 ¾ oz |
Visit MyPyramid.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
- 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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