Healthy Menu Ideas for Summer: Menu 5
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/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 |
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| Lunch | | Tuna Salad Sandwich w/Grapes & Peanuts, Milk Sandwich 1 cup grapes ¼ cup peanuts, dry roasted, unsalted 1 cup (8 oz) low-fat milk | | 688 calories |
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| Dinner | | Grilled Eggplant & Tomato Sandwich w/Garden Salad, Milk Grilled Eggplant & Tomato Sandwich 1 ½ cups garden salad (created with your favorite greens, vegetables, fruits & nuts) | | 462 calories |
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| Snack #1 | | 1 cup cherries 16 oz water | | 100 calories |
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| Snack #2 | | 1 string cheese, low-fat 1 medium Asian pear 16 oz water | | 131 calories |
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| Snack #3 | | ½ cup edamame, steamed and lightly salted 16 oz water | | 100 calories |
| 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.
- 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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