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 |
About DASH |
Menus |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7
| Food |
Amount |
Servings
Provided |
| |
|
|
Grains |
Veg. |
Fruits |
Dairy |
Meat |
Nuts |
Fats |
Sweets |
| Breakfast |
|
|
|
|
|
|
|
|
|
|
| apple juice |
1 |
cup |
|
|
1 1/2 |
|
|
|
|
|
| bran cereal, ready-to-eat |
2/3 |
cup |
1 |
|
|
|
|
|
|
|
| raisins |
2 |
Tbsp |
|
|
1/2 |
|
|
|
|
|
| fat free milk |
1 |
cup |
|
|
|
1 |
|
|
|
|
| whole wheat bread |
1 |
slice |
1 |
|
|
|
|
|
|
|
| soft margarine |
1 1/2 |
tsp |
|
|
|
|
|
|
1 1/2 |
|
| |
|
|
|
|
|
|
|
|
|
|
| Lunch |
|
|
|
|
|
|
|
|
|
|
| chicken sandwich: |
|
|
|
|
|
|
|
|
|
|
| chicken breast, no skin |
3 |
oz |
|
|
|
|
1 |
|
|
|
| American cheese, reduced fat |
2 |
slices (1 1/2 oz) |
|
|
|
1 |
|
|
|
|
| loose leaf lettuce |
2 |
large leaves |
|
1/2 |
|
|
|
|
|
|
| tomato |
2 |
slices (1/4" thick) |
|
1/2 |
|
|
|
|
|
|
| light mayonnaise |
1 |
Tbsp |
|
|
|
|
|
|
1 |
|
| whole wheat bread |
2 |
slices |
2 |
|
|
|
|
|
|
|
| apple |
1 |
medium |
|
|
1 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Dinner |
|
|
|
|
|
|
|
|
|
|
| vegetarian spaghetti sauce |
3/4 |
cup |
|
1 1/2 |
|
|
|
|
|
|
| spaghetti |
1 |
cup |
2 |
|
|
|
|
|
|
|
| Parmesan cheese |
4 |
Tbsp |
|
|
|
1 |
|
|
|
|
| green beans |
1/2 |
cup |
|
1 |
|
|
|
|
|
|
| spinach salad: |
|
|
|
|
|
|
|
|
|
|
| spinach, raw |
1 |
cup |
|
1 |
|
|
|
|
|
|
| mushrooms, raw |
1/4 |
cup |
|
1/4 |
|
|
|
|
|
|
| croutons |
2 |
Tbsp |
1/4 |
|
|
|
|
|
|
|
| Italian dressing, lowfat |
2 |
Tbsp |
|
|
|
|
|
|
1 |
|
| dinner roll |
1 |
medium |
1 |
|
|
|
|
|
|
|
| frozen yogurt, lowfat |
1/2 |
cup |
|
|
|
1/2 |
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Snack |
|
|
|
|
|
|
|
|
|
|
| orange juice |
1 |
cup |
|
|
1 1/2 |
|
|
|
|
|
| banana |
1 |
large |
|
|
1 1/2 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Totals |
|
|
7 1/4 |
4 3/4 |
6 |
3 1/2 |
1 |
0 |
3 1/2 |
0 |
| Per Day: |
|
|
|
|
|
|
| Calories |
1,995 |
|
|
Magnesium |
458 |
mg |
| Total Fat |
50 |
g** |
|
Potassium |
4,254 |
mg |
| Saturated Fat |
15 |
g |
|
Calcium |
1,384 |
mg |
| Cholesterol |
124 |
mg*** |
|
Sodium |
3,127 |
mg |
** g=gram
*** mg=milligram Source: Public Health
Service, National Institutes of Health, National Heart, Lung, and Blood
Institute
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