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DASH EATING PLAN HEALTHY EATING, PROVEN RESULTS
Eating a variety of delicious
A Week With the foods and cutting back on
salt can help lower your
blood pressure hat are
DASH Eating Plan you waiting for Take control
of your heart health with
the A eating plan
whole grain roll
The A eating plan re uires no These menus give eamples of heart
special foods and has no hardto healthy meals ow can you create
follow recipes The following A your own and make the A eating
menus allow you to plan healthy plan part of your daily life
nutritious meals for a week There tart by learning how your current
kidney beans
are a variety of delicious whole foods food habits compare with the A
that fill you up while fueling your eating plan by using the hat’s on
walnuts body and lowering your blood pres
sure and cholesterol levels ou’ll our Plate worksheet for a few days
find plenty of fruits and vegetables Eplore the eart ealthy Eating
fish poultry lean meats beans nuts webpage healthyeatingnhlbinihgov
whole grains and lowfat dairy to try new foods or learn how to
uilt around the recommended make old favorites heart healthy
number of servings in each of the hoose your favorite foods from
A food groups these menus each of the A food groups based
sometimes call for you to use on your daily calorie needs to make
lower sodium lowfat fatfree or your own healthy menus
reducedfat versions of products on’t worry if some days are off
bell pepper These menus are based on 2,000 target for your daily totals ust
aores a da erving sies should
be increased or decreased for other try your best to keep the average
calorie levels aily sodium levels of several days close to the recom
are either milligrams or by mended servings and sodium levels
making the suggested changes ollowing the A eating plan
chicken
milligrams means you’ll be eating delicious food
The total daily servings by A that is also good for you It can help
food group are listed at the top you control your blood pressure
Net to each food item on the daily manage your weight and lower LL
menu you can check the eact bad cholesterol levels —keeping
serving amount for that item your heart healthy
rosemary
blueberries
yogurt
E T GP Grains Vegetables Fruits Dairy Meats, Fish, Nuts, Seeds, Fats and Oils Sweets and
and Poultry and Legumes Added Sugars
The A Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits
To learn more go to wwwnhlbinihgovA
The menu below contains the recommended number of daily servings
DAY 1 from each A food group as well as a heart healthy mg of sodium
A Week With DASH ou can easily reduce the sodium in this menu to mg by substituting
some key food items which are highlighted in yellow ust follow the tips
The ay menu
contains this number 5 5 6 2 ½ 6 1 ½ 3 ½ 0
of servings from each Meats, Fish, Nuts, Seeds, Sweets and
A ood Group Grains Vegetables Fruits Dairy and Poultry and Legumes Fats and Oils Added Sugars
REAAST SODIU G
¾ u
bran flaes erea 220 2 mg
1 medium banana 1
+ less sodium
1 cup low-fat milk 107 ry shredded
+ wheat ereal instead
se hoe hea bread o bran fla es
1 tsp soft (tub) margarine 26
+
u
orane ue
mg
LUNH SODIU G less sodium
¾ u
hen saad Ma e the
2 slices whole wheat bread 299 hi en salad
+
1 Tbsp ion mustard 7 without salt
+
saad
½ cup fresh cucumber slices 1 mg
+
½ cup tomato wedges less sodium
+
1 Tbsp sunflower seeds 0 se regular mustard
+ in lae o
1 tsp talian dressing low calorie Di
on mustard
+
½ u
ru oa, ue
a
DINNER SODIU G
o roas bee, ee o he round
2 Tbsp beef gra fat-free 16
+
u
reen beans, sauéed h 2
½ tsp canola oil 0
+
sma baed
oao mg
1 Tbsp sour cream fat-free 21
+ less sodium
1 Tbsp natural cheddar cheese reduced-fat 67
+ se lowsodium,
1 Tbsp chopped scallions 1 reduedat
+ heddar heese
sma hoe hea ro 2 mg
1 tsp soft (tub) margarine 26
+ less sodium
sma a
e se unsalted
u
oa m 0 margarine
SNAS SODIU G
⅓ u
amonds, unsaed 0
¼ u
rasns Toa nurens
er da 2,02 aores 6 g total fat 2 calories
½ u
ru our, aree, no suar added from fat 1 g saturated fat 6 calori s f o a u
e r m s t rated fat 1 mg
cholesterol 2 101 mg sodium 2 g carbohdrate 11 g protein
TOTAL SODIU G OR DAY 2,0 1 220 mg calcium 9 mg magnesium 909 mg potassium 7 g fiber
The A Eating Plan is a heart healthy approach
that has been scientifically proven to lower 2
blood pressure and have other health benefits
To learn more go to wwwnhlbinihgovA
The menu below contains the recommended number of daily servings
DAY 2 from each A food group as well as a heart healthy mg of sodium
A Week With DASH ou can easily reduce the sodium in this menu to mg by substituting
some key food items which are highlighted in yellow ust follow the tips
The ay menu
contains this number 6 5 ¼ 7 3 3 1 ½ 1 ½ 0
of servings from each Meats, Fish, Nuts, Seeds, Sweets and
A ood Group Grains Vegetables Fruits Dairy and Poultry and Legumes Fats and Oils Added Sugars
mg
REAAST SODIU G less sodium
½ u
nsan oamea se regular
mn hoe hea bae oatmeal with ts
innamon
1 Tbsp peanut butter 1
+
medum banana
u
oa m 0
LUNH SODIU G
hen breas sandh mg
o cooked chicken breast skinless 6
+ less sodium
2 slices whole wheat bread 299
+ se reduedat,
1 slice (¾ o) natural cheddar cheese
+ 202 lowsodium, natural Swiss
reduced-fat heese instead o
1 large leaf romaine lettuce 1 reduedat, natural
+ heddar heese
2 slices tomato 2
+
1 Tbsp maonnaise low-fat 101
+
u
anaou
e huns 2
u
a
e ue 2
DINNER SODIU G 22 mg
u
s
ahe less sodium
¾ cup egetarian spaghetti sauce 79
+ se lowsodium
Tbsp armesan cheese 27
+ tomato aste in
s
nah saad the egetarian saghetti
saue reie
1 cup fresh spinach leaes 2
+
¼ cup fresh carrots grated 19
+
¼ cup fresh mushrooms sliced 1
+
1 Tbsp inaigrette dressing 1
+
½ u
orn, ooed rom roen
½ u
anned
ears, ue
a
SNAS SODIU G
⅓ u
amonds, unsaed 0
¼ u
dred a
ros
u
ru our, aree, no suar added
TOTAL SODIU G OR DAY 2 2,0 Toa nurens
er da 2,02 aores 6 g total fat 2 calories
from fat 1 g saturated f t aories from saturated fat 11 mg
a 6 c l
cholesterol 2 0 mg sodium 2 g carbohdrate 99 g protein
1 70 mg calcium mg magnesiu 7 mg potassium g fiber
m 1
The A Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits
To learn more go to wwwnhlbinihgovA
The menu below contains the recommended number of daily servings
DAY 3 from each A food group as well as a heart healthy mg of sodium
A Week With DASH ou can easily reduce the sodium in this menu to mg by substituting
some key food items which are highlighted in yellow ust follow the tips
The ay menu
contains this number 7 4 ¾ 4 3 5 1 ¼ 3 0
of servings from each Meats, Fish, Nuts, Seeds, Sweets and
A ood Group Grains Vegetables Fruits Dairy and Poultry and Legumes Fats and Oils Added Sugars
REAAST SODIU G
¾ u
bran flaes erea 220 2 mg
1 medium banana 1
+ less sodium
1 cup low-fat milk 107
+ ry ued wheat ereal
se hoe hea bread 2 mg instead o bran fla es
1 tsp soft (tub) margarine 26 less sodium
+ se unsalted
u
orane ue margarine
LUNH SODIU G
bee barbeue sandh
2 o roast beef ee of round 26
+
1 Tbsp barbeue sauce 16
+
2 slices (1 ½ o) natural cheddar cheese
+ 0
reduced-fat
1 hamburger bun 1
+
1 large leaf romaine lettuce 1 mg less sodium
+
2 slices tomato 2 se lowsodium natural heddar
+ heese instead o reduedat
u
ne
oao saad natural heddar heese
medum orane 0
DINNER SODIU G
o od 0
1 tsp lemon uice 1
+
½ u
bron re
u
s
nah, ooed rom roen,
sauéed h
1 tsp canola oil 0
+
1 Tbsp almonds sliered 0
+
sma ornbread mufin, made h o 2 mg
1 tsp soft (tub) margarine 26 less sodium
+ se unsalted
SNAS SODIU G margarine
u
ru our, aree, no suar added
Tbs
sunfloer seeds, unsaed 0
2 are raham raer reanes
1 Tbsp peanut butter 1
+
TOTAL SODIU G OR DAY 2, Toa nurens
er da , aores 6 g total fat 2 calories
from fat 12 g saturated fat 6 calories from saturated fat 10 mg
cholesterol 2 11 mg sodium 29 g carbohdrat 1
e 0 g protein
1 7 mg calcium 60 mg magnesium 6
76 mg potassium g fiber
The A Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits
To learn more go to wwwnhlbinihgovA
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