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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                    
orange juice 1 cup     1 1/2          
cornflakes    3/4 cup 1              
whole wheat bread 1 slice 1              
soft margarine 1 tsp             1  
fat free milk 1 cup       1        
                     
Lunch                    
sandwich:                    
 ham, lean, low sodium 2 oz            3/4      
 cheese, reduced fat 2 slices (1 1/2 oz)       1        
 whole wheat bread 2 slices 2              
 loose leaf lettuce 2 leaves      1/2            
 tomato 2 slices (1/4" thick)      1/2            
 mustard 1 tsp                
apple 1 medium     1          
                     
Dinner                    
chicken with Spanish rice 1 1/2 cup 2 1     1      1/2  
green peas    1/2 cup   1            
corn muffin 1 medium 1              
melon balls 1 cup     2          
fat free milk 1 cup       1        
                     
Snacks                    
apricots, dried    1/3 cup (1 1/2 oz)     1 1/2          
almonds    1/3 cup (1 1/2 oz)           1    
orange 1 large     1 1/2          
                     
Totals     7 3 7 1/2 3 1 3/4 1 1 1/2 0

Per Day:                      
Calories 1,987     Magnesium 469 mg
Total Fat 53 g   Potassium 4,857 mg
Saturated Fat 13 g   Calcium 1,372 mg
Cholesterol 153 mg   Sodium 2,921 mg

Source:  Public Health Service, National Institutes of Health, National Heart, Lung, and Blood Institute

 
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