DASH Diet

Just an idea for those trying to lose weight or be more healthy can tweak a bit to lower caloric intake

DASH stands for Dietary Approaches to Stop Hypertension, which is the name of the research study that looked at the effects of eating patterns on blood pressure. From this study came the DASH diet—a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated fat, total fat, and cholesterol. This diet was shown to significantly reduce blood pressure. The DASH diet combined with a low sodium intake can reduce blood pressure even further.

Daily Nutritional Information:
Calories   Carbohydrate    Protein     Fat      Fiber           Cholesterol       Sodium
2000                57%             22%      21%     29 grams     156 mgs          1406 mgs

Day 1

Breakfast 6 ounces 100% orange juice
1 ¼ cups oat bran cereal with ¾ cup skim milk and ¼ cup dried cherries
1 slice cinnamon raisin toast with 1 teaspoon Smart Balance®

Morning Snack
6 ounces low fat yogurt with fruit on the bottom

Lunch
3 ounces chicken breast on whole wheat bun with 1 slice Swiss cheese and 2 tablespoons cranberry sauce
2 cups mixed green salad with ¼ cup red onion, ¼ cup chickpeas, ¼ cup sliced mandarin oranges, 1/2 ounce slivered almonds, and 2 tablespoons balsamic vinaigrette


Afternoon Snack
1 ounce peanuts and cashews with 2 tablespoons raisins

Dinner
4 ounces roasted chicken on 1 cup spaghetti squash with ¼ cup light alfredo sauce and 1 cup broccoli

Day 2

Breakfast 8 ounces 100% cranberry juice
2 packets cinnamon oatmeal with 1 small sliced apple


Morning Snack
6 ounces low fat yogurt with ½ cup blueberries

Lunch
2 ounces roasted chicken on a 2 cups mixed greens salad with 1 cup fresh strawberries and 2 tablespoons balsamic vinaigrette
 8 ounces Campbell’s® Reduced Sodium Vegetable Soup


Afternoon Snack
1 medium banana with 2 tablespoons of peanut butter


Dinner
4 ounces 97% lean beef meatloaf on top of 1cup mashed potatoes
1 cup vegetable medley sautéed with 1 tablespoon extra virgin olive oil


Evening
Snack 1 orange

Day 3
Breakfast 6 ounces 100% orange juice
 2 egg white omelet with 1/8 cup onions, 1/8 cup red peppers, 1/8 cup mushrooms, 1/4 cup spinach and 1/8 cup cheddar cheese
 2 slices whole wheat toast with 1 tablespoon Smart Balance®


Morning Snack
6 ounces low fat yogurt with fruit on the bottom

Lunch
2 ounces turkey on 2 slices whole wheat bread with 1 ounce low sodium cheddar cheese
 1 cup of Campbell’s® Reduced Sodium Tomato Soup


Afternoon Snack
1 cup skim milk blended with 1 medium banana and 1 cup strawberries

Dinner
6 ounces oven roasted Halibut with 1 cup couscous and 1 cup stemmed asparagus
 2 cups mixed greens salad with 1/8 cup tomatoes, 1/8 cup carrots, 1/8 cup cucumber and 1 tablespoon low sodium Italian dressing

Day 4
Breakfast 6 ounces 100% orange juice
 1 pancake with 1 ½ cups strawberries, raspberries, and blackberries, and 2 sausage links


Morning Snack
6 ounces low fat yogurt and 1 banana

Lunch
4 ounces grilled chicken on a whole wheat bun with 1 ounce Swiss cheese, 2 ounces tomato and 1 tablespoon low fat mayo
 2 cups mixed greens salad with ½ cup tomatoes, ½ cup carrots, ½ cup cucumber, and 1 tablespoon low sodium Italian dressing


Afternoon Snack
2 tablespoons peanut butter and 2 tablespoons jelly on 2 slices whole wheat bread


Dinner
1 medium piece of lasagna with ground turkey and tomato sauce
½ cup steamed spinach
1 mixed fruit bowl

Day 5
Breakfast 8 ounces 100% orange juice
 2 cups Cheerios® with 1 cup skim milk, 1/2 cup strawberries, and 1 medium banana


Morning Snack
6 ounces low fat yogurt with mixed berries, ¼ cup granola, and ¼ cup ground walnuts

Lunch
I medium piece of lasagna with ground turkey and tomato sauce
1 cup steamed spinach and 1 small pear


Afternoon Snack
1 ounce low sodium trail mix and ½ cup skim milk

Dinner
Stir fry with 3 ounces beef over ½ cup brown rice and 1 cup mixed vegetables