|
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
|
