Healthy Menu Ideas for Summer: Menu 5

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	Oatmeal w/Blackberries & Raspberries, 100% Juice 1 cup oatmeal, quick oats ½ cup (4 oz) low-fat milk ½ cup raspberries ½ cup blackberries 1 cup (8 oz) 100% juice	516 calories

Lunch	Tuna Salad Sandwich w/Grapes & Peanuts, Milk Sandwich 3 oz tuna, canned in water, drained 1 ½ Tbsp mayonnaise, low-fat ¼ cup celery, chopped ¼ cup onion, chopped 1 slice whole wheat bread 1 cup grapes ¼ cup peanuts, dry roasted, unsalted 1 cup (8 oz) low-fat milk	688 calories

Dinner	Grilled Eggplant & Tomato Sandwich w/Garden Salad, Milk Grilled Eggplant & Tomato Sandwich Fire up the grill for this tasty combination of eggplant and tomatoes coated with olive oil, garlic, fresh basil, and crumbled feta cheese. See Recipe 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) 2 Tbsp salad dressing, low-fat 1 cup (8 oz) low-fat milk	462 calories

Snack #1	1 cup cherries 16 oz water	100 calories

Snack #2	1 string cheese, low-fat 1 medium Asian pear 16 oz water	131 calories

Snack #3	½ cup edamame, steamed and lightly salted 16 oz water	100 calories

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

Total Calories: 1,997
% Fat: 27% % Saturated Fat: 6% % Carbohydrate: 54% % Protein: 19%	Sodium: 1,657 mg Cholesterol: 79 mg Fiber: 42 g Vitamin A: 113% Vitamin C: 230% Calcium: 136% Iron: 80%	Grains: 6 ¾ oz Vegetables: 4 ½ cups Fruit: 4 ¾ cups Milk: 3 cups Meat & Beans: 8 ¼ oz

Visit MyPyramid.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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