Sample menus for the DASH diet. Day 2 menu. Breakfast. Herbal tea. Lunch. Curried chicken wrap made with: 1 medium whole- wheat tortilla. Dinner. 1 cup cooked whole- wheat spaghetti with 1 cup marinara sauce, no added salt. DASH was developed to fight high blood pressure – not specifically as an all-purpose diet, but experts give it high marks all around. Sample Menu. Here's a day of typical meals on a 2,000-calorie DASH diet at a 2,300-milligram sodium level. Substitutions for a 1,500-milligram sodium level are in. DASH diet: Healthy eating to lower your blood pressure. The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. ![]() ![]() Caesar dressing. 1 whole- wheat roll. Sparkling water. Snack (anytime)Trail mix made with: 1/4 cup raisins. Fat- free spreads still have calories, so count as 1 fat serving. Day 2 nutritional analysis Calories: 2,1. Cholesterol: 9. 9 mg. Total fat: 7. 0 g.
![]() Sodium: 1,8. 54 mg. Saturated fat: 1. Total carbohydrate: 3. Trans fat: 0 g. Dietary fiber: 3. Monounsaturated fat: 1. Sugars: 1. 35 g. Potassium: 4,2. Protein: 9. 5 g. Calcium: 1,3. Magnesium: 4. 95 mg. Day 2 DASH servings Grains and grain products: 7. Vegetables: 5. Fruits: 5. Dairy foods (low- fat or fat- free): 3. Meats, poultry and fish: 3. ![]() ![]() Nuts, seeds and dry beans: 2. Fats and oils: 3. Sweets: 0. Day 3 menu. Breakfast. 1 cup old- fashioned cooked oatmeal* topped with 1 teaspoon cinnamon. Lunch. Tuna salad made with: 1/2 cup drained, unsalted water- packed tuna, 3 ounces. Served on top of 2 cups romaine lettuce. Melba toast crackers. Dinner. Beef and vegetable kebab, made with: 3 ounces of beef. Cran- raspberry spritzer made with: 4 ounces cran- raspberry juice. Snack (anytime)1 cup light yogurt. To further reduce sodium, don't add salt when cooking the oatmeal. Day 3 nutritional analysis Calories: 1,8. Cholesterol: 1. 14 mg. Total fat: 4. 5 g. Sodium: 1,3. 32 mg. Saturated fat: 0 g. Total carbohydrate: 2. Trans fat: 7 g. Dietary fiber: 2. Monounsaturated fat: 1. Sugars: 1. 25 g. Potassium: 4,1. Protein: 1. 03 g. Calcium: 1,0. 83 mg. Magnesium: 4. 23 mg. Day 3 DASH servings Grains and grain products: 6. Vegetables: 5. Fruits: 5. Dairy foods (low- fat or fat- free): 3. Meats, poultry and fish: 6. Nuts, seeds and dry beans: 1. Fats and oils: 3. Sweets: 0. April 1. What is the DASH eating plan? National Heart, Lung, and Blood Institute. Accessed Feb. 1. 0, 2. Saneei P, et al. Influence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: A systematic review and meta- analysis on randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases. Your guide to lowering your blood pressure with DASH: A week with the DASH eating plan. National Heart, Lung, and Blood Institute. Accessed Feb. 1. 0, 2. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nutritionist Pro diet analysis (computer program). Stafford, Texas: Axxya Systems; 2. Accessed Feb. 1. 0, 2. See more In- depth.
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