Healthy Menu Ideas for Winter: Menu 11

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	Orange Compote w/Yogurt & Milk Fresh Orange Compote w/Granola This compote is refreshing combination of freshly squeezed orange juice, oranges, pears, bananas and granola. Top over low-fat yogurt and enjoy! See Recipe 1 cup (8 oz) yogurt, plain 1 cup (8 oz) skim milk	368 calories

Lunch	Tofu, Lettuce & Tomato Sandwich w/Garden Salad & Milk TLT (Tofu, Lettuce, Tomato) Sandwich 2 slices bread, whole wheat 4 oz (approximately 1 cup) tofu, sliced ½-inch thick 2 tsp soy sauce, low-sodium 2 leaves Romaine lettuce, cut in half 2 slices tomatoes Spray frying pan with non-stick spray. Heat tofu in frying pan with soy sauce. 1 ½ cups garden salad (spinach leaves and other vegetables of your choice) 2 Tbsp balsamic dressing, low-fat 1 cup (8 oz) skim milk	448 calories

Dinner	Spaghetti w/Olive Oil, Sun-Dried Tomatoes & Broccoli 2 cups spaghetti, whole wheat, cooked 1 ½ Tbsp olive oil ½ cup tomatoes, sun-dried ¾ cup broccoli, streamed Mix olive oil, vegetables and spaghetti thoroughly. 16 oz water	639 calories

Snack #1	1 medium apple 2 Tbsp peanut butter, low-sodium 16 oz water	316 calories

Snack #2	Pear Sauce w/Vanilla Ice Cream Pear Sauce Pears, lemon juice, sugar and nutmeg puréed into a delicious and nutritious topping on low-fat ice cream—ready in 25 minutes! See Recipe ½ cup ice cream, vanilla, low-fat 16 oz water	257 calories

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

Total Calories: 2,026
% Fat: 26% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 16%	Sodium: 2,110 mg Cholesterol: 30 mg Fiber: 48 g Vitamin A: 100% Vitamin C: 233% Calcium: 161% Iron: 75%	Grains: 6 oz Vegetables: 3 cups Fruit: 4 ½ cups Milk: 3 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
Salt: <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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