|
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
|
