Healthy Menu Ideas for Summer: Menu 8

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	Scrambled Eggs w/Pineapple, Toast, Milk 2 eggs, scrambled 1/4 cup low-fat milk 1/8 cup low-fat cheese 1/8 cup tomatoes, diced 1/8 cup baby spinach leaves 1/2 cup pineapple, cubed 2 slices whole wheat bread, toasted 1 cup (8 oz) low-fat milk	520 calories

Lunch	Grilled Chicken Sandwich w/Side Salad, Milk 1 grilled chicken sandwich w/lettuce, tomato & onions (fast food) 1 small side salad 2 Tbsp salad dressing, low-fat 1 cup (8 oz) skim milk	508 calories

Dinner	Kidney Bean Salad w/Dinner Roll, Cherries & Blueberries Salad 1 1/2 cups romaine lettuce, shredded 3/4 cup kidney beans, low-sodium, rinsed and drained 1/4 cup onion, red, chopped 1/4 cup radishes, chopped 1/4 cup almonds, chopped 2 Tbsp salad dressing, low-fat 1 small (2 1/2 inches) whole wheat dinner roll 1 tsp butter 1/2 cup cherries 1/2 cup blueberries 16 oz water or unsweetened tea	563 calories

Snack #1	1 medium banana 16 oz water	110 calories

Snack #2	Berry Good Milkshakes Berry Good Milkshakes A simple blend of frozen berries, low-fat ice cream and skim milk—ready in less than 2 minutes! See Recipe	240 calories

Snack #3	1 cup baby carrots 16 oz water	53 calories

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

Total Calories: 1,993
% Fat: 23% % Saturated Fat: 7% % Carbohydrate: 56% % Protein: 21%	Sodium: 2,298 mg Cholesterol: 463 mg Fiber: 49 g Vitamin A: 256% Vitamin C: 181% Calcium: 168% Iron: 80%	Grains: 7 ½ oz Vegetables: 3 cups Fruit: 3 ¼ cups Milk: 3 ½ cups Meat & Beans: 8 ¾ 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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