|
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
|
