|
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
|
