SF: Plan a Healthy Menu

Healthy Menu Plan: Learn How to Create Smart Food Choices for Healthy Aging

Have you tried creating a healthy menu? Using smart food choices might seem overwhelming at first, but like anything else, the more you try, the better you become. So, we’ve found some sample menus to show you how easy it is for you to become a healthy menu planner.

These example menus provide 2,000 calories a day. Check the chart below for the number of calories you should consume in a day. And keep in mind that your consumption is based on your activity level and whether you are a man or a woman. So, the more active you are, the more calories you will need. Plan accordingly and if you find that you are gaining or losing weight, adjust the number of calories you consume.

Healthy Menu Daily Calorie Guidelines

For a Woman

For a Man

Not Physically Active 1,600 calories Not Physically Active 2,000 – 2,200 calories
Moderately Active 1,800 calories Moderately Active 2,200 – 2,400 calories
Active Lifestyle 2,000 – 2,200 calories Active Lifestyle 2,400 – 2,800 calories

Physical activity refers to the voluntary movements you do that burn calories. Brisk walking, dancing, and swimming are examples of moderate activity. An active lifestyle might include jogging, singles tennis, or swimming laps. Learn how you can fit exercise and physical activity into your life with the NIA exercise and physical activity campaign, Go4life.

Sample Healthy Menu Plans

Although it might look like the recommended amounts for a food group are not met, or are exceeded in a single day, the average over a week meets recommendations. You can bring these menu’s with you to the grocery story – simply tap Print in the upper right of each sample menu – then you can see what ingredients you need to make these delicious and  healthy meals!.

Sample Menu #1

Sample Menu #2

Sample Menu #3

Sample Menu #4

Source: Smart Food Choices for Healthy Aging

Using one of the menu’s above as an example, you can substitute a comparable food item. Try one of these books as a guide to finding nutritious and healthy foo

by Goncalo Paxe Joreg Miguel (Author)
The best way to lose weight
Carb & Calorie Counter for a Healthy Menu Carbs & Cals Carb & Calorie Counter
by Yello Balolia Chris Cheyette (Author)
Count Your Carbs & Calories with Over 1,700 Food & Drink Photos!
Plan a Healthy Menu with the Complete Nutrition Counter The Complete Nutrition Counter
by Lynn Sonberg

Learn more about nutrition…

Enjoy these Senior Fitness articles – Benefits of Even Moderate Weight Loss and Physical Activity Linked to Brain Metabolism.

Do you have a favorite healthy menu you enjoy?

Thank you for spending time with us today. And thank you for your Amazon purchases. Our affiliate, Amazon pays us advertising fees when a purchase is made from our website link. We hope you enjoy the Professionals Health Connection and appreciate your support.

Wishing you the best of health!

Author: Joan

We provide information and motivation focused on the importance of physical activity to our quality of life. It's that important.

4 thoughts

  1. I know how difficult and time consuming research for these topics are. Offering quality information for people to benefit from requires more than just saying, “here it is.” People find this approach boring. Adding some personality and some thought to the equation makes the articles more stimulating. You do an excellent job with your blog site.
    Side Note: I noticed on your home page your suggestion regarding the flu shot. You might find it interesting to research the topic (using credible experts from various fields) to see if the outcome reached remains the same or creates more questions about controversial benefits.

    Keep up the good work, Joan. I appreciate all your effort!

    1. Thank you so much Doctor! You made my night… I love doing this and am having a lot of fun, but how do you keep the website and all the other ‘costs’ down ? I hate asking for donations and prefer people to buy fitness products (I get a small advertising fee from Amazon – and I even tested it to be sure that the products won’t cost more if bought through my links – but no one seems to buy their fitness products this way. Or maybe I am doing something wrong (I’m not a salesperson at all! LOL)…

      Thank you again for the wonderful encouragement, it means a great deal to me Doctor Jonathan!

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