Healthy Menu Ideas for Winter: Menu 22

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	Bagel w/Almond Butter, Grapefruit, Milk 1 medium grapefruit 1 (4 oz) whole wheat bagel 1 Tbsp apple butter 1 cup (8 oz) skim milk	561 calories

Lunch	Cosmic Cucumber Wrap, Clementines, Baked Chips, Juice Cosmic Cucumber Wrap Sautéed onions and lean ground beef topped with Romaine lettuce, tomatoes, diced cucumbers, and ranch dressing in a whole wheat tortilla. See Recipe 2 clementines ½ cup potato chips, baked, lightly salted ½ cup (4 oz) 100% juice	484 calories

Dinner	Tilapia, Brussels Sprouts w/Mushroom Sauce, Sweet Potatoes, Milk 3 oz tilapia, baked Brussels Sprouts with Mushroom Sauce Steamed Brussels sprouts tossed with lemon juice, mushroom, thyme, and mustard sauce—ready in 30 minutes! See Recipe 1 cup mashed sweet potatoes (made with skim milk) 1 ½ cups (12 oz) skim milk	543 calories

Snack #1	1 medium apple 2 Tbsp peanut butter 16 oz water	285 calories

Snack #2	Chocolate-Covered Fruit, Milk ½ cup strawberries, pears, and bananas (or fruit of your choice) ½ oz dark chocolate, melted ½ oz almonds, crushed Dip sliced fruit in melted chocolate then in crushed almonds ½ cup (4 oz) skim milk	207 calories

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

Total Calories: 2,080
% Fat: 21% % Saturated Fat: 4% % Carbohydrate: 61% % Protein: 18%	Sodium: 1,651 mg Cholesterol: 86 mg Fiber: 55 g Vitamin A: 483% Vitamin C: 531% Calcium: 135% Iron: 75%	Grains: 6 oz Vegetables: 4 cups Fruit: 4 ½ cups Milk: 3 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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