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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 |
|
|
|
|
|
| bran cereal |
2/3 |
cup |
1 |
|
|
|
|
|
|
|
| whole wheat bread |
1 |
slice |
1 |
|
|
|
|
|
|
|
| soft margarine |
1 |
tsp |
|
|
|
|
|
|
1 |
|
| fat free milk |
1 |
cup |
|
|
|
1 |
|
|
|
|
| banana |
1 |
small |
|
|
1/2 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Lunch |
|
|
|
|
|
|
|
|
|
|
| chicken salad sandwich: |
|
|
|
|
|
|
|
|
|
|
| chicken salad* |
3/4 |
cup |
|
|
|
|
1 |
|
2 |
|
| tomato |
2 |
slices (1/4" thick) |
|
1/2 |
|
|
|
|
|
|
| whole wheat pita bread |
1 |
small |
1 |
|
|
|
|
|
|
|
| apple |
1 |
medium |
|
|
1 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Dinner |
|
|
|
|
|
|
|
|
|
|
| roast beef, lean |
3 |
oz |
|
|
|
|
1 |
|
|
|
| dinner roll |
1 |
large |
1 1/2 |
|
|
|
|
|
|
|
| baked potato |
1 |
medium |
|
2 |
|
|
|
|
|
|
| soft margarine |
1 |
tsp |
|
|
|
|
|
|
1 |
|
| green beans, cooked |
3/4 |
cup |
|
1 1/2 |
|
|
|
|
|
|
| frozen peaches |
1/2 |
cup |
|
|
1 |
|
|
|
|
|
| fat free milk |
1 |
cup |
|
|
|
1 |
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Snacks |
|
|
|
|
|
|
|
|
|
|
| almonds |
1/3 |
cup (1 1/2 oz) |
|
|
|
|
|
1 |
|
|
| yogurt, lowfat |
1 |
cup |
|
|
|
1 |
|
|
|
|
| orange juice |
1/2 |
cup |
|
|
3/4 |
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
| Totals |
|
|
4 1/2 |
4 |
4 3/4 |
3 |
2 |
1 |
4 |
0 |
| Per Day: |
|
|
|
|
|
|
| Calories |
2,072 |
|
|
Magnesium |
508 |
mg |
| Total Fat |
55 |
g |
|
Potassium |
4,540 |
mg |
| Saturated Fat |
12 |
g |
|
Calcium |
1,320 |
mg |
| Cholesterol |
161 |
mg |
|
Sodium |
1,602 |
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.
© 2009 Lifeclinic International, Inc.
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