The DASH Diet Review
by George Pierce 
US News & World Reports that the DASH Diet is the best and the healthiest diet plan.
DASH Diet in the news. . .
For the sixth year in a row, the DASH diet has been rated the best!
The DASH diet was again ranked the best overall diet for the sixth year in a row by US News & World Report.
The DASH in DASH Diet stands for Dietary Approach to Stop Hypertension.
It is designed to reduce hypertension, in other words, to lower blood pressure.
The DASH Diet is based on NIH (National Institute of Health) studies that reduced blood pressure.
It is recommended by the USDA (United States Department of Agriculture) as one the ideal eating plans for Americans.
Not For Weight Loss!??
Originally the DASH Diet was not a weight loss diet. As studies progressed, the DASH Diet removed processed starches and sugars which added more health benefits such as reducing belly fat and lowering the risk of diabetes along with weight loss. The science behind the DASH Diet is to be able to reach and maintain a healthy weight.
What Is The DASH Diet?
It is actually a diet that is recommended by the NIH for every American. The DASH Diet is an eating program that focuses on fruits, and vegetables as well as nuts, seeds, beans, whole grains, fish, and low fat (or fat free) dairy products. Since it is a dietary plan that reduces blood pressure, it is also lower in sodium. With the DASH Diet, you will also be consuming less sugar and sweets and less red meat and fats than the average American.
Does it work?
A recent study indicated that people do lose weight when following the DASH eating plan. In an 18 month study of 810 participants followed the DASH diet at lower calorie levels and they increased their physical activity. At the conclusion of the study, participants lost weight and improved their blood pressure control.
Positives:
The DASH Diet has been ranked as a top diet due to its health benefits such as lowering blood pressure, lowering cholesterol, lowering the risk of certain types of cancer, reducing the risk of heart failure, heart disease, stroke, diabetes, kidney stones and can slow kidney disease.
The DASH Diet is meant to provide a healthy eating lifestyle that will help people get to a healthy weight and maintain it.
Negatives:
The DASH Diet is high in fruits and other foods that are high in fiber. More fiber in your diet is good, but you may need to ease into the DASH Diet to avoid cramps, diarrhea, and bloating.
Combine your DASH eating plan with physical exercise. Walking can help you shed pounds and stay trim for the long term. You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. The important thing is to get a total of 30 minutes of activity each day. (To avoid weight gain, aim for 60 minutes per day.
Diet is only one third of the weight loss triangle for success. Be sure to add an exercise plan for the second leg of the triangle such as walking or swimming or the gym. We invite you to become a free member to learn about the third part to insure your long term success.
Is the DASH Diet for you?
According to the National Institute of Health, the DASH Diet is for everyone. It is user friendly and does not require special foods or recipes. It is very healthy and proven to help you be healthier and lose weight and maintain.
Conclusion:
I consider the DASH Diet to be one of our top choices. It is healthy, affordable, and maintainable, so we recommend that you put it on you list of choices.
I give the DASH Diet two thumbs us!
Thank you for reading, my friend, I wish you the best on your weight loss journey.
George Pierce
Win At Losing Weight Founder
FREE DASH DIET RESOURCES!
If you decide on the DASH Diet, BEFORE you spend any money, check out some of these free resources:
NIH DASH Diet Report:
The NIH has put together a short six page report explaining the DASH Diet. This FREE report also includes help with how to begin your DASH Diet, tips, hints, "A Day With the DASH Eating Plan, and more.
Click Here for your free copy.
Dash Diet Sample Menu per the NIH
The following seven day Dash Diet sample menu is based on a sodium level of 2300 or 1500 mg. by making the appropriate changes. The calorie intake is based on 2000 calories per day and can be adjusted up or down by changing serving sizes.
DAY ONE
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 3/4 cup bran flakes cereal: |
220 |
3/4 cup shredded wheat cereal |
1 |
1 |
|
|
|
|
|
|
|
| 1 medium banana |
1 |
|
|
|
|
1 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
| 1 slice whole wheat bread: |
149 |
|
|
1 |
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
26 |
1 tsp unsalted soft (tub) margarine |
0 |
|
|
|
|
|
|
1 |
|
| 1 cup orange juice |
5 |
|
|
|
|
2 |
|
|
|
|
|
Lunch
|
3/4 cup chicken salad:
(view recipe) |
179 |
Remove salt from the recipe (view recipe) |
120 |
|
|
|
|
3 |
|
|
|
| 2 slices whole wheat bread |
299 |
|
|
2 |
|
|
|
|
|
|
|
| 1 Tbsp Dijon mustard |
373 |
1 Tbsp regular mustard |
175 |
|
|
|
|
|
|
1 |
|
| salad: |
|
|
|
|
|
|
|
|
|
|
|
| 1/2 cup fresh cucumber slices |
1 |
|
|
|
1 |
|
|
|
|
|
|
| 1/2 cup tomato wedges |
5 |
|
|
|
1 |
|
|
|
|
|
|
| 1 Tbsp sunflower seeds |
0 |
|
|
|
|
|
|
|
1/2 |
|
|
| 1 tsp Italian dressing, low calorie |
43 |
|
|
|
|
|
|
|
|
|
|
| 1/2 cup fruit cocktail, juice pack |
5 |
|
|
|
|
1 |
|
|
|
|
|
Dinner
|
| 3 oz beef, eye of the round: |
35 |
|
|
|
|
|
|
3 |
|
|
|
| 2 Tbsp beef gravy, fat-free |
165 |
|
|
|
|
|
|
|
|
|
|
| 1 cup green beans, sautéed with: |
12 |
|
|
|
2 |
|
|
|
|
|
|
| 1/2 tsp canola oil |
0 |
|
|
|
|
|
|
|
|
1/2 |
|
| 1 small baked potato: |
14 |
|
|
|
1 |
|
|
|
|
|
|
| 1 Tbsp sour cream, fat-free |
21 |
|
|
|
|
|
|
|
|
|
|
| 1 Tbsp grated natural cheddar cheese, reduced fat |
67 |
1 Tbsp natural cheddar cheese, reduced fat, low sodium |
1 |
|
|
|
|
|
|
|
|
| 1 Tbsp chopped scallions |
1 |
|
|
|
|
|
|
|
|
|
|
| 1 small whole wheat roll: |
148 |
|
|
1 |
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
26 |
1 tsp unsalted soft (tub) margarine |
0 |
|
|
|
|
|
|
1 |
|
| 1 small apple |
1 |
|
|
|
|
1 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
Snacks
|
| 1/3 cup almonds, unsalted |
0 |
|
|
|
|
|
|
|
1 |
|
|
| 1/4 cup raisins |
4 |
|
|
|
|
1 |
|
|
|
|
|
1/2 cup fruit yogurt, fat-free,
no sugar added |
86 |
|
|
|
|
|
1/2 |
|
|
|
|
Totals
|
| Totals |
2,101 |
|
1,507 |
5 |
5 |
6 |
2 1/2 |
6 |
1 1/2 |
3 1/2 |
0 |
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
2,062 |
2,037 |
| Total fat |
63 g |
59 g |
| Calories from fat |
28% |
26 % |
| Saturated fat |
13 g |
12 g |
| Calories from saturated fat |
6 % |
5 % |
| Cholesterol |
155 mg |
155 mg |
| Sodium |
2,101 mg |
1,507 mg |
| Carbohydrate |
284 g |
284 g |
| Protein |
114 g |
115 g |
| Calcium |
1,220 mg |
1,218 mg |
| Magnesium |
594 mg |
580 mg |
| Potassium |
4,909 mg |
4,855 mg |
| Fiber |
37 g |
36 g |
DAY TWO:
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 1/2 cup instant oatmeal |
54 |
1/2 cup regular oatmeal with
1 tsp cinnamon |
5 |
1 |
|
|
|
|
|
|
|
| 1 mini whole wheat bagel: |
84 |
|
|
1 |
|
|
|
|
|
|
|
| 1 Tbsp peanut butter |
81 |
|
|
|
|
|
|
|
1/2 |
|
|
| 1 medium banana |
1 |
|
|
|
|
1 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
Lunch
|
| chicken breast sandwich: |
|
|
|
|
|
|
|
|
|
|
|
| 3 oz chicken breast, skinless |
65 |
|
|
|
|
|
|
3 |
|
|
|
| 2 slices whole wheat bread |
200 |
|
|
2 |
|
|
|
|
|
|
|
| 1 slice (3/4 oz) natural cheddar cheese, reduced fat |
202 |
1 slice (3/4 oz) natural Swiss cheese, low sodium |
3 |
|
|
|
1/2 |
|
|
|
|
| 1 large leaf romaine lettuce |
1 |
|
|
|
1/4 |
|
|
|
|
|
|
| 2 slices tomato |
2 |
|
|
|
1/2 |
|
|
|
|
|
|
| 1 Tbsp mayonnaise, low-fat |
101 |
|
|
|
|
|
|
|
|
1 |
|
| 1 cup cantaloupe chunks |
26 |
|
|
|
|
2 |
|
|
|
|
|
| 1 cup apple juice |
21 |
|
|
|
|
2 |
|
|
|
|
|
Dinner
|
| 1 cup spaghetti: |
1 |
|
|
2 |
|
|
|
|
|
|
|
| 3/4 cup vegetarian spaghetti sauce (view recipe) |
479 |
Substitute low-sodium tomato paste (6 oz) in recipe |
253 |
|
1 1/2 |
|
|
|
|
|
|
| 3 Tbsp Parmesan cheese |
287 |
|
|
|
|
|
1/2 |
|
|
|
|
| spinach salad: |
|
|
|
|
|
|
|
|
|
|
|
| 1 cup fresh spinach leaves |
24 |
|
|
|
1 |
|
|
|
|
|
|
| 1/4 cup fresh carrots, grated |
19 |
|
|
|
1/2 |
|
|
|
|
|
|
| 1/4 cup fresh mushrooms, sliced |
1 |
|
|
|
1/2 |
|
|
|
|
|
|
| 1 Tbsp vinaigrette dressing (view recipe) |
1 |
|
|
|
|
|
|
|
|
1/2 |
|
| 1/2 cup corn, cooked from frozen |
1 |
|
|
|
1 |
|
|
|
|
|
|
| 1/2 cup canned pears, juice pack |
5 |
|
|
|
|
1 |
|
|
|
|
|
Snacks
|
| 1/3 cup almonds, unsalted |
0 |
|
|
|
|
|
|
|
1 |
|
|
| 1/4 cup dried apricots |
3 |
|
|
|
|
1 |
|
|
|
|
|
1 cup fruit yogurt, fat-free,
no sugar added |
173 |
|
|
|
|
|
1 |
|
|
|
|
Totals
|
| Totals |
2,035 |
|
1,560 |
6 |
5 1/4 |
7 |
3 |
3 |
1 1/2 |
1 1/2 |
0 |
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
2,027 |
2,078 |
| Total fat |
64 g |
68 g |
| Calories from fat |
28% |
30 % |
| Saturated fat |
13 g |
16 g |
| Calories from saturated fat |
6 % |
7 % |
| Cholesterol |
114 mg |
129 mg |
| Sodium |
2,035 mg |
1,560 mg |
| Carbohydrate |
288 g |
290 g |
| Protein |
99 g |
100 g |
| Calcium |
1,370 mg |
1,334 mg |
| Magnesium |
535 mg |
542 mg |
| Potassium |
4,715 mg |
4,721 mg |
| Fiber |
34 g |
34 g |
DAY Three:
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 3/4 cup bran flakes cereal: |
220 |
2 cups puffed wheat cereal |
1 |
1 |
|
|
|
|
|
|
|
| 1 medium banana |
1 |
|
|
|
|
1 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
| 1 slice whole wheat bread: |
149 |
|
|
1 |
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
26 |
1 tsp unsalted soft (tub) margarine |
0 |
|
|
|
|
|
|
1 |
|
| 1 cup orange juice |
6 |
|
|
|
|
2 |
|
|
|
|
|
Lunch
|
| beef barbecue sandwich: |
|
|
|
|
|
|
|
|
|
|
|
| 2 oz beef, eye of round |
26 |
|
|
|
|
|
|
2 |
|
|
|
| 1 Tbsp barbecue sauce |
156 |
|
|
|
|
|
|
|
|
|
|
| 2 slices (11/2 oz) natural cheddar cheese, reduced fat |
405 |
11/2 oz natural cheddar cheese,
reduced fat, low sodium |
9 |
|
|
|
1 |
|
|
|
|
| 1 hamburger bun |
183 |
|
|
2 |
|
|
|
|
|
|
|
| 1 large leaf romaine lettuce |
1 |
|
|
|
1/4 |
|
|
|
|
|
|
| 2 slices tomato |
2 |
|
|
|
1/2 |
|
|
|
|
|
|
| 1 cup new potato salad (view recipe) |
17 |
|
|
|
2 |
|
|
|
|
|
|
| 1 medium orange |
0 |
|
|
|
|
1 |
|
|
|
|
|
Dinner
|
| 3 oz cod: |
70 |
|
|
|
|
|
|
3 |
|
|
|
| 1 tsp lemon juice |
1 |
|
|
|
|
|
|
|
|
|
|
| 1/2 cup brown rice |
5 |
|
|
1 |
|
|
|
|
|
|
|
| 1 cup spinach, cooked from frozen, sautéed with: |
184 |
|
|
|
2 |
|
|
|
|
|
|
| 1 tsp canola oil |
0 |
|
|
|
|
|
|
|
|
1 |
|
| 1 Tbsp almonds, slivered |
0 |
|
|
|
|
|
|
|
1/4 |
|
|
1 small cornbread muffin, made
with oil: |
119 |
|
|
1 |
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
26 |
1 tsp unsalted soft (tub) margarine |
0 |
|
|
|
|
|
|
1 |
|
Snacks
|
1 cup fruit yogurt, fat-free,
no added sugar: |
173 |
|
|
|
|
|
|
1 |
|
|
|
| 1 Tbsp sunflower seeds, unsalted |
0 |
|
|
|
|
|
|
|
1/2 |
|
|
| 2 large graham cracker rectangles: |
156 |
|
|
|
|
|
|
|
|
|
|
| 1 Tbsp peanut butter |
81 |
|
|
|
|
|
|
|
1/2 |
|
Totals
|
| Totals |
2,114 |
|
1,447 |
7 |
4 3/4 |
4 |
3 |
5 |
1 1/4 |
3 |
0 |
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
1,997 |
1,995 |
| Total fat |
56 g |
52 g |
| Calories from fat |
25 % |
24 % |
| Saturated fat |
12 g |
11 g |
| Calories from saturated fat |
6 % |
5 % |
| Cholesterol |
140 mg |
140 mg |
| Sodium |
2,114 mg |
1,447 mg |
| Carbohydrate |
289 g |
283 g |
| Protein |
103 g |
104 g |
| Calcium |
1,537 mg |
1,524 mg |
| Magnesium |
630 mg |
598 mg |
| Potassium |
4,676 mg |
4,580 mg |
| Fiber |
34 g |
31 g |
DAY FOUR:
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 1 slice whole wheat bread: |
149 |
|
|
1 |
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
26 |
1 tsp unsalted soft (tub) margarine |
0 |
|
|
|
|
|
|
1 |
|
| 1 cup fruit yogurt, fat-free, no added sugar |
173 |
|
|
|
|
|
1 |
|
|
|
|
| 1 medium peach |
0 |
|
|
|
|
1 |
|
|
|
|
|
| 1/2 cup grape juice |
4 |
|
|
|
|
1 |
|
|
|
|
|
Lunch
|
| ham and cheese sandwich: |
|
|
|
|
|
|
|
|
|
|
|
| 2 oz ham, low-fat, low sodium |
549 |
2 oz roast beef tenderloin |
23 |
|
|
|
|
2 |
|
|
|
| 1 slice (3/4 oz) natural cheddar cheese, reduced fat |
202 |
1 slice (3/4 oz) natural cheddar cheese, reduced fat, low sodium |
4 |
|
|
|
1/2 |
|
|
|
|
| 2 slices whole wheat bread |
299 |
|
|
2 |
|
|
|
|
|
|
|
| 1 large leaf romaine lettuce |
1 |
|
|
|
1/4 |
|
|
|
|
|
|
| 2 slices tomato |
2 |
|
|
|
1/2 |
|
|
|
|
|
|
| 1 Tbsp mayonnaise, low-fat |
101 |
|
|
|
|
|
|
|
|
1 |
|
| 1 cup carrot sticks |
84 |
|
|
|
2 |
|
|
|
|
|
|
Dinner
|
| chicken and Spanish rice (view recipe) |
341 |
substitute low-sodium tomato sauce (4 oz) in recipe |
215 |
1 |
|
|
|
3 |
|
|
|
| 1 cup green peas, sautéed with: |
115 |
|
|
|
2 |
|
|
|
|
|
|
| 1 tsp canola oil |
0 |
|
|
|
|
|
|
|
|
1 |
|
| 1 cup cantaloupe chunks |
26 |
|
|
|
|
2 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
Snacks
|
| 1/3 cup almonds, unsalted |
0 |
|
|
|
|
|
|
|
1 |
|
|
| 1 cup apple juice |
21 |
|
|
|
|
2 |
|
|
|
|
|
| 1/4 cup apricots |
3 |
|
|
|
|
1 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
Totals
|
| Totals |
2,312 |
|
1,436 |
4 |
4 3/4 |
7 |
3 1/2 |
5 |
1 |
3 |
0 |
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
2,024 |
2,045 |
| Total fat |
59 g |
59 g |
| Calories from fat |
26% |
26 % |
| Saturated fat |
12 g |
12 g |
| Calories from saturated fat |
5% |
5 % |
| Cholesterol |
148 mg |
150 mg |
| Sodium |
2,312 mg |
1,436 mg |
| Carbohydrate |
279 g |
278 g |
| Protein |
110 g |
116 g |
| Calcium |
1,417 mg |
1,415 mg |
| Magnesium |
538 mg |
541 mg |
| Potassium |
4,575 mg |
4,559 mg |
| Fiber |
35 g |
35 g |
DAY FIVE:
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 1 cup whole grain oat rings cereal: |
273 |
1 cup frosted shredded wheat |
4 |
1 |
|
|
|
|
|
|
|
| 1 medium banana |
1 |
|
|
|
|
1 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
| 1 medium raisin bagel: |
272 |
|
|
2 |
|
|
|
|
|
|
|
| 1 Tbsp peanut butter |
81 |
1 Tbsp peanut butter, unsalted |
3 |
|
|
|
|
|
1/2 |
|
|
| 1 cup orange juice |
5 |
|
|
|
|
2 |
|
|
|
|
|
Lunch
|
| tuna salad plate: |
|
|
|
|
|
|
|
|
|
|
|
| 1/2 cup tuna salad (view recipe) |
171 |
|
|
|
|
|
|
3 |
|
|
|
| 1 large leaf romaine lettuce |
1 |
|
|
|
1/4 |
|
|
|
|
|
|
| 1 slice whole wheat bread |
149 |
6 whole wheat crackers, low sodium |
53 |
1 |
|
|
|
|
|
|
|
| cucumber salad: |
|
|
|
|
|
|
|
|
|
|
|
| 1 cup fresh cucumber slices |
2 |
|
|
|
2 |
|
|
|
|
|
|
| 1/2 cup tomato wedges |
5 |
|
|
|
1 |
|
|
|
|
|
|
| 1 Tbsp vinaigrette dressing |
133 |
2 Tbsp yogurt dressing, fat-free in recipe |
66 |
|
|
|
|
|
|
1 |
|
| 1/2 cup cottage cheese, low-fat: |
459 |
|
|
|
|
|
1/4 |
|
|
|
|
| 1/2 cup canned pineapple, juice pack |
1 |
|
|
|
|
1 |
|
|
|
|
|
| 1 Tbsp almonds, unsalted |
0 |
|
|
|
|
|
|
|
1/4 |
|
|
Dinner
|
| 3 oz turkey meatloaf (view recipe) |
205 |
substitute low-sodium ketchup in recipe |
74 |
|
|
|
|
3 |
|
|
|
| 1 small baked potato: |
14 |
|
|
|
1 |
|
|
|
|
|
|
| 1 Tbsp sour cream, fat-free |
21 |
|
|
|
|
|
|
|
|
1 |
|
| 1 Tbsp natural cheddar cheese, reduced fat, grated |
67 |
1 Tbsp natural cheddar cheese, reduced fat, and low sodium |
1 |
|
|
|
|
|
|
|
|
| 1 scallion stalk, chopped |
1 |
|
|
|
|
|
|
|
|
|
|
| 1 cup collard greens, sautéed with: |
85 |
|
|
|
2 |
|
|
|
|
|
|
| 1 tsp canola oil |
0 |
|
|
|
|
|
|
|
|
|
|
| 1 small whole wheat roll |
148 |
6 small Melba toast crackers, unsalted |
1 |
1 |
|
|
|
|
|
|
|
| 1 medium peach |
0 |
|
|
|
|
1 |
|
|
|
|
|
Snacks
|
| 1 cup fruit yogurt, fat-free, no added sugar |
173 |
|
|
|
|
|
1 |
|
|
|
|
| 2 Tbsp sunflower seeds, unsalted |
0 |
|
|
|
|
|
|
|
1 |
|
|
Totals
|
| Totals |
2,373 |
|
1,519 |
5 |
6 1/4 |
5 |
2 1/4 |
6 |
1 3/4 |
2 |
0 |
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
1,976 |
2,100 |
| Total fat |
57 g |
52 g |
| Calories from fat |
26% |
22% |
| Saturated fat |
11 g |
11 g |
| Calories from saturated fat |
5% |
5% |
| Cholesterol |
158 mg |
158 mg |
| Sodium |
2,373 mg |
1,519 mg |
| Carbohydrate |
275 g |
314 g |
| Protein |
111 g |
114 g |
| Calcium |
1,470 mg |
1,412 mg |
| Magnesium |
495 mg |
491 mg |
| Potassium |
4,769 mg |
4,903 mg |
| Fiber |
30 g |
31 g |
Day SIX:
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 1 low-fat granola bar |
81 |
|
|
1 |
|
|
|
|
|
|
|
| 1 medium banana |
1 |
|
|
|
|
1 |
|
|
|
|
|
1/2 cup fruit yogurt, fat-free,
no sugar added |
86 |
|
|
|
|
|
1/2 |
|
|
|
|
| 1 cup orange juice |
5 |
|
|
|
|
2 |
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
1 |
|
|
|
|
Lunch
|
| turkey breast sandwich: |
|
|
|
|
|
|
|
|
|
|
|
| 3 oz turkey breast |
48 |
|
|
|
|
|
|
3 |
|
|
|
| 2 slices whole wheat bread |
299 |
|
|
2 |
|
|
|
|
|
|
|
| 1 large leaf romaine lettuce |
1 |
|
|
|
1/4 |
|
|
|
|
|
|
| 2 slices tomato |
2 |
|
|
|
1/2 |
|
|
|
|
|
|
| 2 tsp mayonnaise, low-fat |
67 |
|
|
|
|
|
|
|
|
2/3 |
|
| 1 Tbsp Dijon mustard |
373 |
1 Tbsp regular mustard |
175 |
|
|
|
|
|
|
|
|
| 1 cup steamed broccoli, cooked from frozen |
11 |
|
|
|
2 |
|
|
|
|
|
|
| 1 medium orange |
0 |
|
|
|
|
1 |
|
|
|
|
|
Dinner
|
| 3 oz spicy baked fish (view recipe) |
50 |
|
|
|
|
|
|
3 |
|
|
|
| 1 cup scallion rice (view recipe) |
18 |
|
|
2 |
|
|
|
|
|
|
|
| spinach sauté: |
|
|
|
|
|
|
|
|
|
|
|
1/2 cup spinach, cooked from frozen,
sautéed with: |
92 |
|
|
|
1 |
|
|
|
|
|
|
| 2 tsp canola oil |
0 |
|
|
|
|
|
|
|
|
2 |
|
| 1 Tbsp almonds, slivered, unsalted |
0 |
|
|
|
|
|
|
|
1/4 |
|
|
| 1 cup carrots, cooked from frozen |
84 |
|
|
|
2 |
|
|
|
|
|
|
| 1 small whole wheat roll: |
148 |
|
|
1 |
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
26 |
|
|
|
|
|
|
|
|
1 |
|
| 1 small cookie |
60 |
|
|
|
|
|
|
|
|
|
1 |
Snacks
|
| 2 Tbsp peanuts, unsalted |
|
|
|
|
|
|
|
|
1/2 |
|
|
| 1 cup low-fat milk |
|
|
|
|
|
|
|
|
|
|
|
| 1/4 cup dried apricots |
|
|
|
|
|
|
|
|
|
|
|
Totals
|
| Totals |
1,671 |
|
1,472 |
6 |
5 3/4 |
5 |
2 1/2 |
6 |
3/4 |
3 2/3 |
1 |
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
1,939 |
1,935 |
| Total fat |
58 g |
57 g |
| Calories from fat |
27% |
27 % |
| Saturated fat |
12 g |
12 g |
| Calories from saturated fat |
6% |
6% |
| Cholesterol |
171 mg |
171 mg |
| Sodium |
1,671 mg |
1,472 mg |
| Carbohydrate |
268 g |
268 g |
| Protein |
105 g |
105 g |
| Calcium |
1,210 mg |
1,214 mg |
| Magnesium |
548 mg |
545 mg |
| Potassium |
4,710 mg |
4,710 mg |
| Fiber |
36 g |
36 g |
DAY SEVEN:
Breakfast
|
| |
Number of Servings by DASH Food Group |
| 2,300 mg Sodium Menu |
Sodium (mg) |
Substitution To Reduce Sodium to 1,500 mg |
Sodium (mg) |
Grains |
Vegetables |
Fruits |
Milk Products |
Meats, fish, and poultry |
Nuts, seeds, and legumes |
Fats and oils |
Sweets and added sugars |
| 1 cup whole grain oat rings: |
273 |
1 cup regular oatmeal |
5 |
|
|
|
|
|
|
|
|
| 1 medium banana |
1 |
|
|
|
|
|
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
|
|
|
|
|
| 1 cup fruit yogurt, fat-free, no sugar added |
173 |
|
|
|
|
|
|
|
|
|
|
Lunch
|
| tuna salad sandwich: |
|
|
|
|
|
|
|
|
|
|
|
| 1/2 cup tuna, drained, rinsed |
39 |
|
|
|
|
|
|
|
|
|
|
| 1 Tbsp mayonnaise, low-fat |
101 |
|
|
|
|
|
|
|
|
|
|
| 1 large leaf romaine lettuce |
1 |
|
|
|
|
|
|
|
|
|
|
| 2 slices tomato |
2 |
|
|
|
|
|
|
|
|
|
|
| 2 slices whole wheat bread |
299 |
|
|
|
|
|
|
|
|
|
|
| 1 medium apple |
1 |
|
|
|
|
|
|
|
|
|
|
| 1 cup low-fat milk |
107 |
|
|
|
|
|
|
|
|
|
|
Dinner
|
| 1/6 recipe zucchini lasagna: (view recipe) |
368 |
substitute cottage cheese, low-fat, no salt added in recipe |
165 |
|
|
|
|
|
|
|
|
| salad: |
|
|
|
|
|
|
|
|
|
|
|
| 1 cup fresh spinach leaves |
24 |
|
|
|
|
|
|
|
|
|
|
| 1 cup tomato wedges |
9 |
|
|
|
|
|
|
|
|
|
|
| 2 Tbsp croutons, seasoned |
62 |
|
|
|
|
|
|
|
|
|
|
| 1 Tbsp vinaigrette dressing, reduced calorie |
133 |
1 Tbsp low-sodium vinaigrette dressing, from recipe |
1 |
|
|
|
|
|
|
|
|
| 1 Tbsp sunflower seeds |
0 |
|
|
|
|
|
|
|
|
|
|
| 1 small whole wheat roll: |
148 |
|
|
|
|
|
|
|
|
|
|
| 1 tsp soft (tub) margarine |
45 |
1 tsp unsalted soft (tub) margarine |
0 |
|
|
|
|
|
|
|
|
| 1 cup grape juice |
8 |
|
|
|
|
|
|
|
|
|
|
Snacks
|
| 1/3 cup almonds, unsalted |
0 |
|
|
|
|
|
|
|
|
|
|
| 1/4 cup dry apricots |
3 |
|
|
|
|
|
|
|
|
|
|
| 6 whole wheat crackers |
166 |
|
|
|
|
|
|
|
|
|
|
Totals
|
| Totals |
2,069 |
|
1,421 |
|
|
|
|
|
|
|
|
| |
Sodium Level |
| Nutrients Per Day |
2,300 mg |
1,500 mg |
| Calories |
1,993 |
1,988 |
| Total fat |
64 g |
60 g |
| Calories from fat |
29 % |
27 % |
| Saturated fat |
13 g |
13 g |
| Calories from saturated fat |
6% |
6% |
| Cholesterol |
71 mg |
72 mg |
| Sodium |
2,069 mg |
1,421 mg |
| Carbohydrate |
283 g |
285 g |
| Protein |
93 g |
97 g |
| Calcium |
1,616 mg |
1,447 mg |
| Magnesium |
537 mg |
553 mg |
| Potassium |
4,693 mg |
4,695 mg |
| Fiber |
32 g |
33 g |
NIH FREE Diet Recipes and Cook Books:
Click on the Recipes and the click on PDF.
Keep the Beat™ Recipes: Deliciously Healthy Family Meals
Free NIH Guide to lowering your blood pressure: (20 pages)
Click Here for your free PDF.
Free DASH Diet Shopping List PDF
DASH Shopping List PDF
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