Healthy Menu Ideas for Winter: Menu 19

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	Whole Grain Cereal, Pear, 100% Juice 1 ½ cups whole grain cereal ½ cup (4 oz) skim milk 1 medium pear 1 cup (8 oz) 100% juice	410 calories

Lunch	Fruity Thai Pita Pockets, String Cheese, Baby Carrots Fruity Thai Pita Pockets Tropical fruit salad mixed with chunky peanut butter, spinach, cilantro, soy sauce and cream cheese then stuffed into a whole wheat pita—ready in 15 minutes! See Recipe 1 string cheese, low-fat 1 cup baby carrots 16 oz water	544 calories

Dinner	Spinach, Mushroom, & Tomato Scrambled Eggs, Toast w/Peanut Butter, Milk 1 egg, scrambled 4 egg whites, scrambled ¼ cup (2 oz) skim milk ¼ cup mushrooms, sliced ¼ cup baby spinach leaves ½ cup cherry tomatoes, quartered ¼ cup cheddar cheese, reduced-fat Sauté mushrooms, tomatoes, and spinach until spinach is slightly wilted. Add scrambled egg and milk mixture and cheese. Heat through. 2 slices whole wheat bread, toasted 1 Tbsp peanut butter, low-sodium 1 cup (8 oz) skim milk	574 calories

Snack #1	Banana Split Oatmeal Banana Split Oatmeal Quick oats mixed with sliced bananas and frozen yogurt—ready in 5 minutes! See Recipe 16 oz water	250 calories

Snack #2	Almonds & Kiwifruit ⅛ cup almonds, unsalted 1 medium kiwifruit 16 oz water	153 calories

Snack #3	1/2 cup edamame, steamed and lightly salted 16 oz water	100 calories

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

Total Calories: 2,031
% Fat: 28% % Saturated Fat: 7% % Carbohydrate: 53% % Protein: 19%	Sodium: 2,300 mg Cholesterol: 252 mg Fiber: 38 g Vitamin A: 245% Vitamin C: 306% Calcium: 160% Iron: 134%	Grains: 6 ½ oz Vegetables: 3 ¼ cups Fruit: 3 ½ cups Milk: 3 ½ cups Meat & Beans: 6 ¼ 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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