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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                    
grape juice 1 cup     1 1/2          
bran flakes cereal    3/4 cup 1              
banana 1 medium     1          
whole wheat bread 1 slice 1              
soft margarine 1 tsp             1  
fat free milk 1 cup       1        
                     
Lunch                    
tuna salad sandwich:                    
 tuna    1/2 cup         1      
 light mayonnaise 2 tsp                2/3  
 iceberg lettuce    3/4 cup      3            
 whole wheat bread 2 slices 2              
apricot nectar    3/4 cup     1          
apple 1 medium     1          
                     
Dinner                    
zucchini lasagna    1/6 recipe 3 1   1        
spinach salad:                    
 spinach 1 1/4 cup   1 1/4            
 tomato 2 slices (1/2" thick)   1            
 Parmesan cheese 4 tsp          1/4        
oil and vinegar salad dressing:                    
 vegetable oil 2 tsp             2  
 vinegar 1 tsp                
dinner roll 1 medium 1              
soft margarine 1 tsp             1  
                     
Snacks                    
almonds 2 Tbsp (3/4 oz)              1/2    
raisins    1/3 cup     1 1/2          
yogurt, fat free 1 cup       1        
                     
Totals     8 4 6 3 1/4 1    1/2 4 2/3 0

Per Day:                      
Calories 1,976     Magnesium 506 mg
Total Fat 47 g   Potassium 4,290 mg
Saturated Fat 10 g   Calcium 1,248 mg
Cholesterol 52 mg   Sodium 1,911 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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