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Sample menus for the DASH eating plan

Day 2 menu

Breakfast
1 cup fresh mixed fruits (melons, banana, apple, berries) topped with 1 cup light vanilla-flavored yogurt and 1 ounce walnuts (about a handful)
1 bran muffin
1 cup fat-free milk
Herbal tea
 
Lunch

Curried chicken wrap made with:

  • 1 medium flour tortilla
  • 1/3 cup cooked, chopped chicken
  • 1/2 cup chopped apple
  • 2 tablespoons fat-free mayonnaise
  • 1/2 teaspoon curry powder
1/2 cup (about 8) raw baby carrots
1 ounce unsalted dry roasted almonds (about a handful)
1 nectarine
1 cup fat-free milk
 
Dinner
Baked macaroni
3 cups mixed salad greens
1 tablespoon low-fat Caesar dressing
1 whole-wheat roll
1 teaspoon trans fat-free margarine
Sparkling water
Frozen fruit bar
Snack (anytime)

Trail mix made with:

  • 2 tablespoons raisins
  • 1 ounce unsalted mini twist pretzels (about 22)
  • 2 tablespoons sunflower seeds
 
Day 2 nutrient analysis
Calories 1,997 Cholesterol 76 mg
Protein 93 g Sodium 2,014 mg
Carbohydrate 274 g Fiber 34 g
Total fat 69 g Potassium 3,384 mg
Saturated fat 10 g Calcium 1,035 mg
Monounsaturated fat 24 g    
DASH eating plan servings
Grains and grain products 7
Vegetables 4
Fruits 6
Dairy foods (low-fat or fat-free) 3
Meats, poultry and fish 3.5
Nuts, seeds and dry beans 2
Fats and oils 1.5
Sweets 1

Day 3 menu

Breakfast
1 cup old-fashioned cooked oatmeal topped with 1 tablespoon brown sugar
2 slices whole-wheat toast
2 teaspoons trans fat-free margarine
1 banana
1 cup fat-free milk
 
Note: To further reduce sodium, don't add salt when cooking the oatmeal.
 
Lunch

Tuna salad made with:

  • 1/2 cup drained, unsalted water-packed tuna
  • 2 tablespoons fat-free mayonnaise
  • 15 grapes
  • 1/4 cup diced celery
  • Served on top of 1 1/2 cups romaine lettuce
8 Melba toast crackers
1 cup fat-free milk
 
Dinner
Beef and vegetable kebab (made with 3 ounces of beef)
2 pineapple rings

Cran-raspberry spritzer made with

  • 4 ounces cran-raspberry juice
  • 4 to 8 ounces sparkling water
Snack (anytime)
1 cup light yogurt
1 peach
 
Day 3 nutrient analysis
Calories 1,801 Cholesterol 88 mg
Protein 97 g Sodium 1,395 mg
Carbohydrate 305 g Fiber 24 g
Total fat 26 g Potassium 3,196 mg
Saturated fat 6 g Calcium 819 mg
Monounsaturated fat 9 g    
DASH eating plan servings
Grains and grain products 6
Vegetables 4
Fruits 5
Dairy foods (low-fat or fat-free) 3
Meats, poultry and fish 5.5
Nuts, seeds and dry beans 0
Fats and oils 2
Sweets 0
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References
  1. Sheps SG, ed. Mayo Clinic 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2008.
  2. Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed Feb. 9, 2009.
  3. Fung TT, et al. Adherence to a DASH-style diet and risk of coronary heart disease and stroke in women. Archives of Internal Medicine. 2008;168:713.

HI00046

March 26, 2009

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