The staff of Live Well Age Well are often asked for healthy menus and recipes. In response to this request, we are happy to offer two collections of menus. Each menu includes a highlighted recipe. These sample menus are intended to illustrate healthy eating patterns, and to give ideas for planning nutritious meals and snacks.

The menus provide about 1,800 calories and contain carbohydrates at each meal and snack to help you space them throughout the day. Meals and snacks are also balanced with moderate amounts of fat and protein. Fluids are included to help keep us hydrated.

Each menu has three servings of whole grain foods, such as whole grain bread, cereal, or brown rice.

Seven or more servings of fruits and vegetables, with at least one dark green vegetable and one orange vegetable are in the menu. Broccoli, spinach, and dark leafy greens are examples of dark green vegetables. These recommendations for fruits and vegetables are based on the new 2005 Dietary Guidelines for Americans and are higher than before. The new recommendations are seven servings daily of fruits and vegetables for sedentary older women who need about 1,600 calories and 10 servings daily for moderately active men who need about 2,200 calories.

The menus have three servings of low-fat milk products, which provide calcium for bone and overall health. Milk, yogurt, and cheese are milk products with lots of calcium.

These menus show healthy food choices and meal patterns. Be sure to follow specific dietary recommendations or restrictions from your physician, registered dietitian, or other health care professional. For example, people taking blood thinners, such as coumadin or warfarin, may be told to limit their intake of dark green vegetables. So, replace them with another non-starchy vegetable(s). Many of the recipes also include raw fruits and vegetables, such as raw onions, which can be cooked if you prefer. Also, be sure to review the list of ingredients if you have food allergies or cannot tolerate certain foods.

Enjoy!

Collection I

Day 1 and Maple-Glazed Sweet Potato Oven Fries [Word|PDF]
Day 2 and Banana Burst Pudding [Word|PDF]
Day 3 and Stuffed Tuna Twist Wraps [Word|PDF]
Day 4 and Chicken Salad Sandwich [Word|PDF]
Day 5 and Creamy Strawberry Yogurt Smoothie [Word|PDF]
Day 6 and Nutty Pumpkin Pie Pudding [Word|PDF]
Day 7 and Good Morning Breakfast Sandwich [Word|PDF]
Day 8 and Mini Meatloaf Muffins [Word|PDF]
Day 9 and Cheese and Rice Stuffed Tomatoes [Word|PDF]
Day 10 and Italian Turkey Meatballs [Word|PDF]
Day 11 and Black Bean Burrito [Word|PDF]
Day 12 and Oven-Baked Pecan Chicken Tenders [Word|PDF]
Day 13 and Cinnamon Whole Wheat Muffins [Word|PDF]
Day 14 and Nut-Crusted Cinnamon French Toast with Berries [Word|PDF]
Day 15 and Berry Fruit Roll-Ups with Light Cream Cheese [Word|PDF]
Day 16 and Turkey and Peach Stuffed Pita [Word|PDF]

Collection II

Day 1 and Snappy Strawberry Shortcake Snacks [Word|PDF]
Day 2 and Cinnamon Apple Bites [Word|PDF]
Day 3 and Spanish Chicken and Rice [Word|PDF]
Day 4 and Heat n' Eat Chili [Word|PDF]
Day 5 and Simple Salmon Cakes [Word|PDF]
Day 6 and Better-for-You Buttermilk Biscuits [Word|PDF]
Day 7 and Fluff n' Stuff Potatoes [Word|PDF]
Day 8 and Peach Crumble [Word|PDF]
Day 9 and Honey-Kissed Carrots [Word|PDF]
Day 10 and Banana Yogurt Pops [Word|PDF]
Day 11 and Southern Roots Vegetable Soup [Word|PDF]
Day 12 and Cheesy Broccoli Bake [Word|PDF]