Cooking | Health | Nutrition | Weight Gain | Weight Loss | Women | Baby | Social Planning | SITEMAP

Vegetarian 2000 Calorie Hypertension Daily Food Plan

For a 2000 Calorie DASH food plan, one needs the following servings

Grains: 8, Vegetables: 4, Fruits: 5, Milk: 3, Meat Equivalents : 2, Beans: 1, Fats: 2 ½, Sugar: 5/wk

Breakfast

Orange: 1
1% low fat milk: 1 cup
Whole grain cereal ( Note 3 ): 1 Cup
High Potassium fresh fruit ( Note 4 ): 1
Whole grain bread (Note 2) : 1

Lunch

Cooked Beans ( Note 1 ): ¾ cup
Whole grain bread (Note 2) : 1
Raw vegetable medley: 1 Cup (Carrots, Sweet Bell Pepper, Spinach, Celery) with lemon pepper
Raita or fat free plain yogurt preferably with live culture: 1 Cup
1% low fat milk: 1 cup
High Potassium fresh fruit ( Note 4 ): 1

Dinner

Cooked Beans ( Note 1 ): ¾ cup
Cooked Brown Rice: 1 Cup
Cooked Greens ( Note 6 ): ½ cup
Stewed tomatoes: ½ cup
Spinach salad (Raw spinach: ½ cup, Cherry tomatoes: 2, Cucumber: 2 slices), Light Italian dressing: 1 tbsp
Whole grain bread (Note 2) : 1
High Potassium fresh fruit ( Note 4 ): 1

Snacks

High Potassium dried fruit ( Note 5 ): ¾ Cup
Crackers & Nut Butter ( Note 7 )
Lemonade: 12 oz

Note 1

Cooked Beans Choice of Red Kidney beans (Rajma), Garbanzo beans (Cholay), Black beans (Ma ki Dal), Mung beans (Moong), Lentils (Masoor), Pigeon peas (Toor). If canned beans are used, they should be drained and rinsed to reduce salt.

Note 2

Whole grain wheat bread One slice with 1 teaspoon of soft margarine, or One whole grain wheat Roti brushed with ¼ teaspoon of virgin olive oil.

Note 3

Cooked Whole grain cereal with ½ teaspoon of sugar. Choice of Oats , cracked wheat (Dalia), Bulgur wheat, Bajra porridge

Note 4

High Potassium fresh fruit One cup of sliced edible fruit. Choice of: Banana , Guava, Cantaloupe, Papaya, Peach

Note 5

High Potassium dried fruit Choice of Raisins , Apricots, Prunes

Note 6

Cooked Greens Choice of: Spinach , Mustard Greens, Collard Greens, Beet Greens. If canned vegetables are used, they should be drained to reduce salt.

Note 7

Crackers & Nut Butter : Ten whole Grain crackers , or ¾ Cup of mini pretzels, served with 2 Tablespoons of Almond butter or Peanut Butter