Dash Diet Menu Pdf

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A Week DASH: menu contains recommended number daily servings each DASH food group well a heart healthy 2,300 mg sodium. can easily reduce sodium this menu 1,500 mg substituting key food items, are highlighted yellow. follow tips. Day 2 menu this number

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Dairy important the DASH diet it a major source calcium protein. sure choose fat-free low-fat dairy often possible. example dairy foods: fat-free (skim) low-fat (1%) milk, fat-free (skim) . sample one-day menu based the 2000 calories day plan staying 2300mg .

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The DASH Eating Plan Sample Menu (Based 2000 Calories/Day) 2300 mg sodium menu Substitutions sodium 1500 mg Servings Breakfast ¾ cup bran flakes cereal ¾ cup shredded wheat 1 grain 1 slice wheat bread 1 grain 1 medium banana 1 fruit ½ cup fat-free, sugar added yogurt 1/2 milk product

The DASH Diet—Sample Menu DAY 1 DAY 2 DAY 3 Breakfast - Cooked oatmeal (plain) - Chopped apple - Chopped almonds walnuts - Raisins - Nonfat milk light yogurt Breakfast - grain English muffin - Natural peanut butter - Plain light yogurt - 1 tangerine Breakfast - Orange juice - Scrambled eggs egg substitute - grain toast .

have proven DASH. eating plan an. effective reducing. blood pressure LDL. with moderate. adherence the. recommendations. In. addition, DASH plan. weekly goals rather. specific food. recommendations which. you stay track. H T S H D S P A N. DASH eating plan many proven benefits .

DASH stands Dietary Approaches Stop Hypertension. includes fruits, vegetables, grains, low-fat nonfat dairy. also includes fish, poultry, beans, nuts, seeds. is sample menu the DASH diet. is based a 2,000-calorie diet 1,500 mg sodium. is menu one day. Breakfast • 3/4 cup bran .

DASH stands Dietary Approaches Stop Hypertension. includes eating fruits, vegetables, low-fat nonfat dairy foods. also includes eating grains, fish, poultry. is sample menu the DASH diet. is based a 2,000-calorie diet 1,500 mg sodium. is menu one day. Breakfast • 3/4 cup bran .

Reduce sodium salt your diet zIncrease fruits, vegetables, potassium-rich foods zDecrease total fat, saturated fat cholesterol your diet. know prepared foods sodium fat, read food label. for words as salt, sodium, fat, hydrogenated partially hydro-genated fat.

Following DASH means you'll eating delicious food that's good you. sure to start? DASH menus seven days healthy, nutritious breakfast, lunch, dinner, snack ideas. Menus based eating 2,000 calories day; remember increase decrease serving sizes other calorie levels.