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
If you have any questions or comments on senior health, nutrition, fitness, etc., go to the Senior Health Forum where we are talking about the following:
The information contained in these pages
is for educational / reference use only.
Sources:
National Institutes of Health
Graphics:
Public Domain
