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Cooking | Health | Nutrition | Weight Gain | Weight Loss | Women | Baby | Social Planning | SITEMAP
DASH 2000 Calorie Daily Sample Menu
2000 calories DASH Eating Plan (Sample Menu) for persons with hypertension
| Food |
Grains
|
Vegetables
|
Fruits
|
Milk
|
Meats
|
Beans
|
Fats
|
Sugar
|
Breakfast |
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| Orange juice: 6 ounces | 1 | |||||||
| 1% low fat milk: 1 cup | 1 | |||||||
| Corn flakes: 1 cup Sugar: 1 teaspoon |
2 | 1/3 |
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| Banana medium: 1 | 1 | |||||||
| Whole wheat bread: 1 slice Soft margarine: 1 teaspoon Jelly: 1 TBSP |
1 | 1 |
1 |
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Lunch |
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| 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 |
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| 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 |
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| Whole wheat dinner roll: 1 small Soft margarine: 1 tsp |
1 | 1 |
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| Melon balls: ½ cup | 1 | |||||||
Snacks |
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| Dried apricots: ¾ Cup | 1 | |||||||
| Mini pretzels: ¾ Cup | 1 | |||||||
| Mixed nuts: 2 tbsp | ¾ | |||||||
| Diet Ginger Ale: 12 oz | 1 |