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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 |
|
|
|
|
|
| yogurt, fat free |
1 |
cup |
|
|
|
1 |
|
|
|
|
| fruit granola bars, lowfat |
2 |
|
2 |
|
|
|
|
|
|
|
| fat free milk |
1 |
cup |
|
|
|
1 |
|
|
|
|
| banana |
1 |
small |
|
|
1/2 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Lunch |
|
|
|
|
|
|
|
|
|
|
| turkey sandwich: |
|
|
|
|
|
|
|
|
|
|
| turkey breast |
3 |
oz |
|
|
|
|
1 |
|
|
|
| loose leaf lettuce |
1 |
leaf |
|
1/4 |
|
|
|
|
|
|
| tomato |
2 |
slices (1/4" thick) |
|
1/2 |
|
|
|
|
|
|
| light mayonnaise |
1 |
Tbsp |
|
|
|
|
|
|
1 |
|
| whole wheat bread |
2 |
slices |
2 |
|
|
|
|
|
|
|
| carrots |
7 |
sticks |
|
1/4 |
|
|
|
|
|
|
| orange, fresh |
1 |
medium |
|
|
1 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Dinner |
|
|
|
|
|
|
|
|
|
|
| spicy baked fish |
3 |
oz |
|
|
|
|
1 |
|
3/4 |
|
| brown rice |
1 |
cup |
2 |
|
|
|
|
|
|
|
| spinach, cooked |
1 |
cup |
|
2 |
|
|
|
|
|
|
| zucchini, cooked |
1/2 |
cup |
|
1 |
|
|
|
|
|
|
| dinner roll |
1 |
medium |
1 |
|
|
|
|
|
|
|
| soft margarine |
2 |
tsp |
|
|
|
|
|
|
2 |
|
| fat free milk |
1/2 |
cup |
|
|
|
1/2 |
|
|
|
|
| melon balls |
1 |
cup |
|
|
2 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Snacks |
|
|
|
|
|
|
|
|
|
|
| peanuts |
1/4 |
cup (1 oz) |
|
|
|
|
|
3/4 |
|
|
| apricots, dried |
1/3 |
cup (1 1/2 oz) |
|
|
1 1/2 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Totals |
|
|
7 |
4 |
6 1/2 |
2 1/2 |
2 |
3/4 |
3 3/4 |
0 |
| Per Day: |
|
|
|
|
|
|
| Calories |
2,028 |
|
|
Magnesium |
575 |
mg |
| Total Fat |
51 |
g |
|
Potassium |
5,265 |
mg |
| Saturated Fat |
9 |
g |
|
Calcium |
1,364 |
mg |
| Cholesterol |
115 |
mg |
|
Sodium |
2,411 |
mg |
Source: Public Health Service, National Institutes
of Health, National Heart, Lung, and Blood Institute
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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.
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