Healthy Menu Ideas for Winter: Menu 22
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  | Ingredients | | Calories/Serving |
| Breakfast |  | Bagel w/Almond Butter, Grapefruit, Milk 1 medium grapefruit 1 cup (8 oz) skim milk | | 561 calories |
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| Lunch | | Cosmic Cucumber Wrap, Clementines, Baked Chips, Juice Cosmic Cucumber Wrap 2 clementines | | 484 calories |
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| Dinner | | Tilapia, Brussels Sprouts w/Mushroom Sauce, Sweet Potatoes, Milk 3 oz tilapia, baked Brussels Sprouts with Mushroom Sauce 1 cup mashed sweet potatoes (made with skim milk) | | 543 calories |
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| Snack #1 | | 1 medium apple 2 Tbsp peanut butter 16 oz water | | 285 calories |
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| Snack #2 | | Chocolate-Covered Fruit, Milk ½ cup strawberries, pears, and bananas (or fruit of your choice) ½ cup (4 oz) skim milk | | 207 calories |
| 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.
- 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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