DAY 1 |
DAY 2 |
DAY 3 |
DAY 4 |
DAY 5 |
DAY 6 |
DAY 7
|
Day 1
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
¾ cup bran flakes cereal:
1 medium banana
1 cup milk, low-fat
1 slice whole wheat bread:
1 tsp soft (tub) margarine
1 cup orange juice
|
220
1
107
149
26
5
|
1
1
|
|
1
2
|
1
|
|
|
1
|
|
Lunch
¾ cup chicken salad:
2 slices whole wheat bread
1 Tbsp Dijon mustard
salad:
½ cup fresh cucumber slices
½ cup tomato wedges
1 Tbsp sunflower seeds
1 tsp Italian dressing,
reduced calorie
½ cup fruit cocktail, juice pack
|
179
299
373
1
5
0
43
5
|
2
|
1
1
|
1
|
|
1
|
½
|
1
|
|
Dinner
3 oz beef, eye of the round:
2 Tbsp beef gravy, fat-free
1 cup green beans, sautéed with:
½ tsp canola oil
1 small baked potato:
1 Tbsp sour cream, fat-free
1 Tbsp grated cheddar cheese,
natural, reduced fat
1 Tbsp chopped scallions
1 small whole wheat roll:
1 tsp soft (tub) margarine
1 small apple
1 cup milk, low-fat
|
35
165
12
0
14
21
67
1
148
26
1
107
|
1
|
2
1
|
1
|
1
|
1
|
|
½
1
|
|
Snacks
⅓ cup almonds, unsalted
¼ cup raisins
½ cup fruit yogurt,
fat-free, no sugar added
|
0
4
86
|
|
|
1
|
½
|
|
1
|
|
|
Totals
|
2,101
|
5
|
5
|
6
|
2½
|
2
|
1½
|
3½
|
0
|
|
Nutrients Per Day
|
|
|
Calories: 2,062
Total fat: 63 g
Calories from fat: 28%
Saturated fat: 13 g
Calories from saturated fat: 6%
Cholesterol: 155 mg
Sodium: 2,101 mg
|
Carbohydrate: 284 g
Protein: 114 g
Calcium: 1,220 mg
Magnesium: 594 mg
Potassium: 4,909 mg
Fiber: 37 g
|
|
|
|
Day 2
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
½ cup instant oatmeal
1 mini whole wheat bagel:
1 Tbsp peanut butter
1 medium banana
1 cup milk, low-fat
|
54
84
81
1
107
|
1
1
|
|
1
|
1
|
|
½
|
|
|
Lunch
chicken breast sandwich:
2 slices (3 oz) chicken
breast, skinless
2 slices whole wheat bread
1 slice (¾ oz) cheddar cheese,
natural, reduced fat
1 large leaf romaine lettuce
2 slices tomato
1 Tbsp mayonnaise, low-fat
1 cup cantaloupe
1 cup apple juice
|
65
299
202
1
2
101
26
21
|
2
|
¼
½
|
2
2
|
½
|
1
|
|
1
|
|
Dinner
1 cup spaghetti:
¾ cup vegetarian spaghetti sauce*
3 Tbsp Parmesan cheese
spinach salad:
1 cup fresh spinach leaves
¼ cup fresh carrots, grated
¼ cup fresh mushrooms, sliced
1 Tbsp vinaigrette salad dressing**
½ cup corn, cooked from frozen
½ cup canned pears, juice pack
|
1
479
287
24
19
1
0
1
5
|
2
|
1½
1
½
½
1
|
1
|
½
|
|
|
½
|
|
Snacks
⅓ cup almonds
¼ cup dried apricots
1 cup fruit yogurt,
fat-free, no sugar added
|
0
3
173
|
|
|
1
|
1
|
|
1
|
|
|
Totals
|
2,035
|
6
|
5¼
|
7
|
3
|
1
|
1½
|
1½
|
0
|
|
Nutrients Per Day
|
|
|
Calories: 2,027
Total fat: 64 g
Calories from fat: 28%
Saturated fat: 13 g
Calories from saturated fat: 6%
Cholesterol: 114 mg
Sodium: 2,035 mg
|
Carbohydrate: 288 g
Protein: 99 g
Calcium: 1,370 mg
Magnesium: 535 mg
Potassium: 4,715 mg
Fiber: 34 g
|
|
|
|
Day 3
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
¾ cup bran flakes cereal:
1 medium banana
1 cup milk, low-fat
1 slice whole wheat bread:
1 tsp soft (tub) margarine
1 cup orange juice
|
220
1
107
149
26
6
|
1
1
|
|
1
2
|
1
|
|
|
1
|
|
Lunch
beef barbecue sandwich:
2 oz beef, eye of round
1 Tbsp barbecue sauce
2 slices (1½ oz) cheddar cheese,
natural, reduced fat
1 hamburger bun
1 large leaf romaine lettuce
2 slices tomato
1 cup new potato salad*
1 medium orange
|
26
156
405
183
1
2
17
0
|
2
|
¼
½
2
|
1
|
1
|
⅔
|
|
|
|
Dinner
3 oz cod:
1 tsp lemon juice
½ cup brown rice
1 cup spinach, cooked from frozen,
sautéed with:
1 tsp canola oil
1 Tbsp almonds, slivered
1 sm cornbread muffin, made w/ oil:
1 tsp soft (tub) margarine
|
70
1
5
184
0
0
119
26
|
1
1
|
2
|
|
|
1
|
¼
|
1
1
|
|
Snacks
1 cup fruit yogurt, fat-free,
no added sugar:
1 Tbsp sunflower seeds, unsalted
2 large graham cracker rectangles:
1 Tbsp peanut butter
|
173
0
156
81
|
1
|
|
|
1
|
|
½
½
|
|
|
Totals
|
2,114
|
7
|
4¾
|
4
|
3
|
1 ⅔
|
1¼
|
3
|
0
|
|
Nutrients Per Day
|
|
|
Calories: 1,997
Total fat: 56 g
Calories from fat: 25%
Saturated fat: 12 g
Calories from saturated fat: 6%
Cholesterol: 140 mg
Sodium: 2,114 mg
|
Carbohydrate: 289 g
Protein: 103 g
Calcium: 1,537 mg
Magnesium: 630 mg
Potassium: 4,676 mg
Fiber: 34 g
|
|
|
|
Day 4
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
1 slice whole wheat bread:
1 tsp soft (tub) margarine
1 cup fruit yogurt, fat-free,
no added sugar
1 medium peach
½ cup grape juice
|
149
26
173
0
4
|
1
|
|
1
1
|
1
|
|
|
1
|
|
Lunch
ham and cheese sandwich:
2 oz ham, low-fat, low-sodium
1 slice (¾ oz) cheddar cheese,
natural, reduced fat
2 slices whole wheat bread
1 large leaf romaine lettuce
2 slices tomato
1 Tbsp mayonnaise, low-fat
1 carrot sticks
|
549
202
299
1
2
101
84
|
2
|
¼
½
1
|
|
½
|
⅔
|
|
1
|
|
Dinner
chicken and Spanish rice
1 cup green peas, sautéed with:
1 tsp canola oil
1 cup cantaloupe chunks
1 cup milk, low-fat
|
341
115
0
26
107
|
1
|
2
|
2
|
1
|
1
|
|
1
|
|
Snacks
⅓ cup almonds
1 cup apple juice
¼ cup apricots
1 cup milk, low-fat
|
0
21
3
107
|
|
|
2
1
|
1
|
|
1
|
|
|
Totals
|
2,312
|
4
|
4¾
|
7
|
3½
|
1 ⅔
|
1
|
3
|
0
|
|
Nutrients Per Day
|
|
|
Calories: 2,024
Total fat: 59 g
Calories from fat: 26%
Saturated fat: 12 g
Calories from saturated fat: 5%
Cholesterol: 148 mg
Sodium: 2,312 mg
|
Carbohydrate: 279 g
Protein: 110 g
Calcium: 1,417 mg
Magnesium: 538 mg
Potassium: 4,575 mg
Fiber: 35 g
|
|
|
|
Day 5
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
1 cup whole oat rings cereal:
1 medium banana
1 cup milk, low-fat
1 medium raisin bagel:
1 Tbsp peanut butter
1 cup orange juice
|
273
1
107
272
81
5
|
1
2
|
|
1
2
|
1
|
|
½
|
|
|
Lunch
tuna salad plate:
½ cup tuna salad
1 large leaf romaine lettuce
1 slice whole wheat bread
cucumber salad:
1 cup fresh cucumber slices
½ cup tomato wedges
1 Tbsp vinaigrette dressing
½ cup cottage cheese, low-fat:
½ cup canned pineapple, juice pack
1 Tbsp almonds
|
171
1
149
2
5
133
459
1
0
|
1
|
¼
2
1
|
1
|
¼
|
1
|
¼
|
1
|
|
Dinner
3 oz turkey meatloaf
1 small baked potato:
1 Tbsp sour cream, fat-free
1 Tbsp cheddar cheese, natural,
reduced fat, grated
1 scallion stalk, chopped
1 cup collard greens, sautéed with:
1 tsp canola oil
1 small whole wheat roll
1 medium peach
|
205
14
21
67
1
85
0
148
0
|
1
|
1
2
|
1
|
|
1
|
|
1
|
|
Snacks
1 cup fruit yogurt, fat-free,
no added sugar
2 Tbsp sunflower seeds
|
173
0
|
|
|
|
1
|
|
1
|
|
|
Totals
|
2,373
|
5
|
6¼
|
5
|
2¼
|
2
|
1¾
|
2
|
0
|
|
Nutrients Per Day
|
|
|
Calories: 1,976
Total fat: 57 g
Calories from fat: 26%
Saturated fat: 11 g
Calories from saturated fat: 5%
Cholesterol: 158 mg
Sodium: 2,373 mg
|
Carbohydrate: 275 g
Protein: 111 g
Calcium: 1,470 mg
Magnesium: 495 mg
Potassium: 4,769 mg
Fiber: 30 g
|
|
|
|
Day 6
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
1 granola bar, low-fat
1 medium banana
1/2 cup fruit yogurt,
fat-free, no sugar added
1 cup orange juice
1 cup milk, low-fat
|
81
1
86
5
107
|
1
|
|
1
2
|
½
1
|
|
|
|
|
Lunch
turkey breast sandwich:
3 oz turkey breast
2 slices whole wheat bread
1 large leaf romaine lettuce
2 slices tomato
2 tsp mayonnaise, low-fat
1 Tbsp Dijon mustard
1 cup steamed broccoli,
cooked from frozen
1 medium orange
|
48
299
1
2
67
373
11
0
|
2
|
¼
½
2
|
1
|
|
1
|
|
⅔
|
|
Dinner
3 oz spicy baked fish
1 cup scallion rice
spinach sauté:
1/2 cup spinach, cooked from frozen
2 tsp canola oil
1 Tbsp almonds, slivered
1 cup carrots, cooked from
frozen
1 small whole wheat roll:
1 tsp soft (tub) margarine
1 small cookie
|
50
18
92
0
0
84
148
26
60
|
2
1
|
1
2
|
|
|
1
|
¼
|
2
1
|
1
|
Snacks
2 Tbsp peanuts, unsalted
1 cup milk, low-fat
¼ cup dried apricots
|
1
107
3
|
|
|
1
|
1
|
|
½
|
|
|
Totals
|
1,671
|
6
|
5 ¾
|
5
|
2½
|
2
|
¾
|
3 ⅔
|
1
|
|
Nutrients Per Day
|
|
|
Calories: 1,939
Total fat: 58 g
Calories from fat: 27%
Saturated fat: 12 g
Calories from saturated fat: 6%
Cholesterol: 171 mg
Sodium: 1,671 mg
|
Carbohydrate: 268 g
Protein: 105 g
Calcium: 1,210 mg
Magnesium: 548 mg
Potassium: 4,710 mg
Fiber: 36 g
|
|
|
|
Day 7
|
Number of Servings by DASH Food Group
|
|
2,300-mg Sodium (Na) Menu
|
Na (mg)
|
Grains
|
Vegetables
|
Fruits
|
Milk products
|
Meats, fish, and poultry
|
Nuts, seeds, and legumes
|
Fats and oils
|
Sweets and added sugars
|
Breakfast
1 cup whole-grain oat rings cereal:
1 medium banana
1 cup milk, low-fat
1 cup fruit yogurt, fat-free,
no sugar added
|
273
1
107
173
|
1
|
|
1
|
1
1
|
|
|
|
|
Lunch
tuna salad sandwich:
½ cup tuna, drained, rinsed
1 Tbsp mayonnaise, low-fat
1 large leaf romaine lettuce
2 slices tomato
2 slices whole wheat bread
1 medium apple
1 cup milk, low-fat
|
39
101
1
2
299
1
107
|
2
|
½
¼
|
1
|
1
|
1
|
|
1
|
|
Dinner
1/6 recipe zucchini lasagna
salad:
1 cup fresh spinach leaves
1 cup tomato wedges
2 Tbsp croutons, seasoned
1 Tbsp vinaigrette dressing,
reduced calorie
1 Tbsp sunflower seeds
1 small whole wheat roll:
1 tsp soft (tub) margarine
1 cup grape juice
|
368
24
9
62
133
0
148
45
8
|
3
¼
1
|
1
1
2
|
2
|
1
|
|
½
|
½
1
|
|
Snacks
⅓ cup almonds, unsalted
¼ cup dry apricots
6 whole wheat crackers
|
0
3
166
|
1
|
|
1
|
|
|
1
|
|
|
Totals
|
2,069
|
8¼
|
4 ¾
|
5
|
4
|
1
|
1½
|
2½
|
0
|
|
Nutrients Per Day
|
|
|
Calories: 1,993
Total fat: 64 g
Calories from fat: 29%
Saturated fat: 13 g
Calories from saturated fat: 6%
Cholesterol: 71 mg
Sodium: 2,069 mg
|
Carbohydrate: 283 g
Protein: 93 g
Calcium: 1,616 mg
Magnesium: 537 mg
Potassium: 4,693 mg
Fiber: 32 g
|
|
|
|
