Healthy Menu Ideas for Winter: Menu 19
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  | Ingredients | | Calories/Serving |
| Breakfast |  | Whole Grain Cereal, Pear, 100% Juice 1 ½ cups whole grain cereal | | 410 calories |
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| Lunch | | Fruity Thai Pita Pockets, String Cheese, Baby Carrots Fruity Thai Pita Pockets 1 string cheese, low-fat | | 544 calories |
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| Dinner | | Spinach, Mushroom, & Tomato Scrambled Eggs, Toast w/Peanut Butter, Milk 1 egg, scrambled 2 slices whole wheat bread, toasted 1 cup (8 oz) skim milk | | 574 calories |
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| Snack #1 | | Banana Split Oatmeal Banana Split Oatmeal 16 oz water | | 250 calories |
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| Snack #2 | | Almonds & Kiwifruit ⅛ cup almonds, unsalted | | 153 calories |
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| Snack #3 | | 1/2 cup edamame, steamed and lightly salted 16 oz water | | 100 calories |
| 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.
- 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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