|
|
 |
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
|
 |
|
|
|
|
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.
|
|
