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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.
© 2009 Lifeclinic International, Inc.
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