|
|
 |
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 |
|
|
|
|
|
| English muffin |
1 |
whole |
2 |
|
|
|
|
|
|
|
| marmalade |
2 |
tsp |
|
|
|
|
|
|
|
2/3 |
| soft margarine |
1 |
tsp |
|
|
|
|
|
|
1 |
|
| fat free milk |
1 |
cup |
|
|
|
1 |
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Lunch |
|
|
|
|
|
|
|
|
|
|
| sandwich: |
|
|
|
|
|
|
|
|
|
|
tuna, water-packed
(rinsed and drained) |
1/4 |
cup |
|
|
|
|
1/2 |
|
|
|
| whole wheat bread |
2 |
slices |
2 |
|
|
|
|
|
|
|
| iceberg lettuce |
1/2 |
cup |
|
1/2 |
|
|
|
|
|
|
| tomato |
2 |
slices (1/8" thick) |
|
1/4 |
|
|
|
|
|
|
| light mayonnaise |
1 |
Tbsp |
|
|
|
|
|
|
1 |
|
| carrot and celery sticks |
4 |
sticks each |
|
1/4 |
|
|
|
|
|
|
| broccoli |
2/3 |
cup |
|
1 1/2 |
|
|
|
|
|
|
| cheddar cheese, reduced fat |
1 |
oz |
|
|
|
3/4 |
|
|
|
|
| cranberry juice cocktail |
1/2 |
cup |
|
|
3/4 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Dinner |
|
|
|
|
|
|
|
|
|
|
| chicken breast, no skin |
3 |
oz |
|
|
|
|
1 |
|
|
|
| brown rice |
1 |
cup |
2 |
|
|
|
|
|
|
|
| stewed tomatoes |
1/2 |
cup |
|
1 |
|
|
|
|
|
|
| lima beans |
1/2 |
cup |
|
1 |
|
|
|
|
|
|
| spinach, cooked |
1/3 |
cup |
|
3/4 |
|
|
|
|
|
|
| dinner roll |
1 |
medium |
1 |
|
|
|
|
|
|
|
| soft margarine |
1 |
tsp |
|
|
|
|
|
|
1 |
|
| fat free milk |
1 |
cup |
|
|
|
1 |
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Snacks |
|
|
|
|
|
|
|
|
|
|
| mixed nuts |
1/4 |
cup (1 oz) |
|
|
|
|
|
3/4 |
|
|
| apricots, dried |
1/3 |
cup (1 1/2 oz) |
|
|
1 1/2 |
|
|
|
|
|
| pretzels |
3/4 |
cup (1 oz) |
1 |
|
|
|
|
|
|
|
| orange |
1 |
medium |
|
|
1 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Totals |
|
|
8 |
5 1/4 |
4 3/4 |
2 3/4 |
1 1/2 |
3/4 |
3 |
2/3 |
| Per Day: |
|
|
|
|
|
|
| Calories |
2,007 |
|
|
Calcium |
1,391 |
mg |
| Total Fat |
47 |
g |
|
Magnesium |
506 |
mg |
| Saturated Fat |
11 |
g |
|
Potassium |
4,243 |
mg |
| Cholesterol |
108 |
mg |
|
Sodium |
2,074 |
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.
|
|
