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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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As the world’s top supplier of commercial blood pressure monitors and health management systems, Lifeclinic is committed to helping to improve the health and wellbeing of individuals across the globe. Active monitoring of blood pressure, heart rate, weight, body fat, body mass index (BMI) and blood oxygen levels when combined with proper diet, nutrition and physical fitness can help ensure a longer, more healthy lifestyle.

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