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Sample Dash Diet Menu

Food Amount Servings Provided
      Grains Veg. Fruits Dairy Meat Nuts Fats Sweets
Breakfast                    
apple juice 1 cup     1 1/2          
bran cereal, ready-to-eat    2/3 cup 1              
raisins 2 Tbsp        1/2          
fat free milk 1 cup       1        
whole wheat bread 1 slice 1              
soft margarine 1 1/2 tsp             1 1/2  
                     
Lunch                    
chicken sandwich:                    
 chicken breast, no skin 3 oz         1      
 American cheese, reduced fat 2 slices (1 1/2 oz)       1        
 loose leaf lettuce 2 large leaves      1/2            
 tomato 2 slices (1/4" thick)      1/2            
 light mayonnaise 1 Tbsp             1  
 whole wheat bread 2 slices 2              
apple 1 medium     1          
                     
Dinner                    
vegetarian spaghetti sauce    3/4 cup   1 1/2            
spaghetti 1 cup 2              
Parmesan cheese 4 Tbsp       1        
green beans    1/2 cup   1            
spinach salad:                    
 spinach, raw 1 cup   1            
 mushrooms, raw    1/4 cup      1/4            
 croutons 2 Tbsp    1/4              
 Italian dressing, lowfat 2 Tbsp             1  
dinner roll 1 medium 1              
frozen yogurt, lowfat    1/2 cup          1/2        
                     
Snack                    
orange juice 1 cup     1 1/2          
banana 1 large     1 1/2          
                     
Totals     7 1/4 4 3/4 6 3 1/2 1 0 3 1/2 0

Per Day:                      
Calories 1,995     Magnesium 458 mg
Total Fat 50 g**   Potassium 4,254 mg
Saturated Fat 15 g   Calcium 1,384 mg
Cholesterol 124 mg***   Sodium 3,127 mg

   **   g=gram
***   mg=milligram


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Sources:
National Institutes of Health

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