DASH 2000 Calorie Daily Sample Menu

Food	Grains 8	Vegetables 4	Fruits 5	Milk 3	Meats 2	Beans 1	Fats 2 ½	Sugar 5/wk
Breakfast
Orange juice: 6 ounces			1
1% low fat milk: 1 cup				1
Corn flakes: 1 cup Sugar: 1 teaspoon	2							1/3
Banana medium: 1			1
Whole wheat bread: 1 slice Soft margarine: 1 teaspoon Jelly: 1 TBSP	1						1	1
Lunch
Chicken Salad: ¾ cup					1
Pita bread Large: ½	1
Raw vegetable medley: 1 Cup Carrots, Sweet Bell Pepper, Spinach, Celery		1
Part skim mozzarella cheese 1oz slice: 1½ slices				1
1% low fat milk: 1 cup				1
Fruit cocktail in water: ½ cup			1
Dinner
Herb baked cod: 3 Ounce					1
Scallion rice: 1 Cup	2
Steamed broccoli: ½ cup		1
Stewed tomatoes: ½ cup		1
Spinach salad: Raw spinach: ½ cup Cherry tomatoes: 2 Cucumber: 2 slices Light Italian dressing: 1 tbsp		1					½
Whole wheat dinner roll: 1 small Soft margarine: 1 tsp	1						1
Melon balls: ½ cup			1
Snacks
Dried apricots: ¾ Cup			1
Mini pretzels: ¾ Cup	1
Mixed nuts: 2 tbsp						¾
Diet Ginger Ale: 12 oz								1

Grains 8