|
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
|
