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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          
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

 
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