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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                    
prune juice    3/4 cup     1          
oatmeal    1/2 cup 1              
whole wheat bread 1 slice 1              
soft margarine 1 tsp             1  
fat free milk 1 cup       1        
banana 1 medium     1          
                     
Lunch                    
BBQ beef sandwich:                    
 lean beef 2 oz            3/4      
 BBQ sauce 1 Tbsp                
 roll 1 large 1 1/2              
boiled potatoes 1 cup   2            
cheddar cheese, natural 1 1/2 oz       1        
salad:                    
 loose leaf lettuce 2 leaves      1/2            
 tomato 2 slices (1/4" thick)      1/2            
 green pepper 2 strips      1/2            
 salad dressing, lowfat 2 tsp                1/3  
cranberry juice 1 cup     1 1/2          
                     
Dinner                    
trout, or other fish, baked in lemon juice 3 oz         1      
brown rice    1/2 cup 1              
three-bean salad:                    
 kidney beans    1/2 cup           1    
 green beans    1/2 cup   1            
 yellow beans    1/4 cup      1/2            
 Italian dressing, lowfat 4 tsp                2/3  
corn muffin 1 medium 1              
soft margarine 1 tsp             1  
spinach, cooked    1/2 cup   1            
                     
Snacks                    
orange 1 medium     1          
dried fruit mixture    1/4 cup (1 oz)     1          
                     
Totals     5 1/2 6 5 1/2 2 1 3/4 1 3 0

Per Day:                      
Calories 2,055     Magnesium 456 mg
Total Fat 50 g   Potassium 4,404 mg
Saturated Fat 17 g   Calcium 1,076 mg
Cholesterol 180 mg   Sodium 2,579 mg

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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