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A WEEK WITH THE DASH EATING PLAN

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In a Red box at the top of the flyer. Dash Eating Plan. Tips to Lowering Calories on DASH. In a Yellow box beside the red box: Healthy Eating, Proven Results. Making simple substitutions can cut calories and add up to a big difference in your weight as you aim for your DASH goals. Pictures of foods are at the left of the flyer. A whole grain roll, walnuts, a bowl of kidney beans, a bell pepper, cooked chicken, a sprig of rosemary, and a bowl of yogurt. To right at the bottom are a picture of several blueberries. The DASH eating plan requires no special foods and has no hard-tofollow recipes. The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pressure and cholesterol levels. You’ll find plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy. Built around the recommended number of servings in each of the DASH food groups, these menus sometimes call for you to use lower sodium, low-fat, fat-free, or reduced-fat versions of products. These menus are based on 2,000 calories a day. Serving sizes should be increased or decreased for other alorie levels. Daily sodium levels are either 2,300 milligrams or, by making the suggested changes, 1,500 milligrams. The total daily servings by DASH food group are listed at the top. Next to each food item on the daily menu, you can check the exact serving amount for that item. These menus give examples of heart healthy meals. How can you create our own and make the DASH eating plan part of your daily life? An orange arrow. Start by learning how your current food habits compare with the DASH eating plan by using the What’s on Your Plate? worksheet for a few days. An orange arrow. Explore the Heart Healthy Eating webpage (healthyeating.nhlbi.nih.gov) to try new foods or learn how to make old favorites heart healthy. An orange arrow. Choose your favorite foods from each of the DASH food groups based on your daily calorie needs to make your own healthy menus. An orange arrow. Don’t worry if some days are off target for your daily totals. Just ry your best to keep the average of several days close to the recommended servings and sodium levels. Following the DASH eating plan means you’ll be eating delicious food that is also good for you. It can help you control your blood pressure, manage your weight, and lower LDL (bad) cholesterol levels --keeping your heart healthy. KEY to food groups: a series of colored circles - Grains (brown) - Vegetables (Green) - Fruits (Magenta) - Dairy (Blue) - Meats, Fish, and Poultry (Purple) - Nuts, Seeds, and Legumes (Violet), Fats and Oils (Olive Green) - Seets and Added Sugars (Dark Green) At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 1.

In a red bar at the top of the flyer. Day 1. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 1 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 5 - Grains (Brown). 5 - Vegetables (Green). 6 - Fruits (Magenta). 2 ½ - Dairy (Blue). 6 - Meats, Fish, and Poultry (Purple). 1 ½ - Nuts, Seeds, and Legumes (Violet). 3 ½ - Fats and Oils (Olive Green). 0 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). Brown circle. ¾ cup bran flakes cereal: 220. Magenta circle. + 1 medium banana - 1. Blue circle. + 1 cup low-fat milk - 107. Brown circle. 1 slice whole wheat bread: 149. Olive green circle. + 1 tsp soft (tub) margarine - 26. 2 Magenta Circles. 1 cup orange juice - 5. na teal bar. LUNCH - SODIUM (MG). 1 Ollive Green circle and 3 purple circles. ¾ cup chicken salad: 179. 2 brow circles. + 2 slices whole wheat bread - 299. + 1 Tbsp Dijon mustard - 373. salad: Green circle. + ½ cup fresh cucumber slices - 1. Green circle. + ½ cup tomato wedges - 5. Half of a purple circle. + 1 Tbsp sunflower seeds - 0. + 1 tsp Italian dressing, low calorie - 43. Magenta circle. ½ cup fruit cocktail, juice pack - 5. In a teal bar. DINNER - SODIUM (MG). Three purple circles. 3 oz. roast beef, eye of the round: 35 + 2 Tbsp beef gravy, fat-free - 165 ,2 Green circles. 1 cup green beans, sautéed with: 12. Half a purple circle. + ½ tsp canola oil - 0. 1 Green circle. 1 small baked potato: 14 + 1 Tbsp sour cream, fat-free - 21 + 1 Tbsp natural cheddar cheese, reduced-fat - 67 + 1 Tbsp chopped scallions - 1, Brown circle. 1 small whole wheat roll: 148 Olive green circle+ 1 tsp soft (tub) margarine - 26 Magenta circle. 1 small apple - 1. Blur circle. 1 cup low-fat milk - 107. In a teal bar. SNACKS - SODIUM (MG). 1 Purple circle. 1/3 cup almonds, unsalted - 0. 1 Magenta circle. ¼ cup raisins - 4. Half a blue circle. ½ cup fruit yogurt, fat-free, no sugar added - 86. In a green bar. TOTAL SODIUM (MG) FOR DAY 1 - 2,101. Total nutrients per day 2,062 calories, 63 g total fat, 28% calories from fat, 13 g saturated fat, 6% calories from saturated fat, 155 mg cholesterol, 2,101 mg sodium, 284 g carbohydrate, 114 g protein, 1,220 mg calcium, 594 mg magnesium, 4,909 mg potassium, 37 g fiber. In a series of yellow circles to the right of the flyer: 219 mg less sodium Try shredded wheat cereal instead of bran flakes. 59 mg less sodium Make the chicken salad without salt. 198 mg less sodium Use regular mustard in place of Dijon mustard. 66 mg less sodium. Use low-sodium, reduced-fat cheddar cheese. 26 mg less sodium. Use unsalted margarine. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 2.

In a red bar at the top of the flyer. Day 2. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 2 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 6 - Grains (Brown). 5 1/4 - Vegetables (Green). 7 - Fruits (Magenta). 3 - Dairy (Blue). 6 - Meats, Fish, and Poultry (Purple). 1 ½ - Nuts, Seeds, and Legumes (Violet). 1 ½ - Fats and Oils (Olive Green). 0 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). 1 Brown circle. ½ cup instant oatmeal - 54. 1 Brown circle. 1 mini whole wheat bagel: 84. 1 Magenta Circle. 1 medium banana - 1. 1 Blue circle. 1 cup low-fat milk - 107. In a teal bar. LUNCH - SODIUM (MG). chicken breast sandwich: Three Purple circles. + 3 oz cooked chicken breast, skinless 65. Two brown circles. + 2 slices whole wheat bread 299. Half a Blue circle. + 1 slice (¾ oz) natural cheddar cheese, reduced-fat - 202. 1 fourth of a green circle. + 1 large leaf romaine lettuce - 1. Half of a green circle. + 2 slices tomato - 2. 1 Olive Green circle. + 1 Tbsp mayonnaise, low-fat - 101. 2 Magenta circles. 1 cup cantaloupe chunks - 26. 2 Magenta circles. 1 cup apple juice - 21. In a teal bar. DINNER - SODIUM (MG). 2 Brown circles. 1 cup spaghetti: 1. 1 1/2 Green circles. + ¾ cup vegetarian spaghetti sauce - 479. Half a blue circle. + 3 Tbsp Parmesan cheese - 287. spinach salad: 1 Green circle. + 1 cup fresh spinach leaves - 24. Half a green circle. + ¼ cup fresh carrots, grated - 19. Half a green circle. + ¼ cup fresh mushrooms, sliced - 1. Half an Olive Green circle. + 1 Tbsp vinaigrette dressing - 1. 1 Green circle. ½ cup corn, cooked from frozen - 1. 1 Magenta circle. ½ cup canned pears, juice pack 5. In a teal bar. SNACKS - SODIUM (MG). 1 Purple circle. 1/3 cup almonds, unsalted - 0. 1 Magenta circle. ¼ cup dried apricots - 3. 1 Blue circle. 1 cup fruit yogurt, fat-free, no sugar added - 173. In a green bar. TOTAL - SODIUM (MG) FOR DAY 2 2,035 Total nutrients per day 2,027 calories, 64 g total fat, 28% calories from fat, 13 g saturated fat, 6% calories from saturated fat, 114 mg cholesterol, 2,035 mg sodium, 288 g carbohydrate, 99 g protein, 1,370 mg calcium, 535 mg magnesium, 4,715 mg potassium, 34 g fiber. In various yellow circles to the right of the flyer: 49 mg less sodium. Use regular oatmeal with 1 tsp cinnamon. 199 mg less sodium. Use reduced-fat, low-sodium, natural Swiss cheese instead of reduced-fat, natural cheddar cheese. 226 mg less sodium. Use low-sodium tomato paste in the vegetarian spaghetti sauce recipe. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 3.

In a red bar at the top of the flyer. Day 3. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 3 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 7 - Grains (Brown). 4 3/4 - Vegetables (Green). 4 - Fruits (Magenta). 3 - Dairy (Blue). 5 - Meats, Fish, and Poultry (Purple). 1 1/4 - Nuts, Seeds, and Legumes (Violet). 3 - Fats and Oils (Olive Green). 0 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). 1 Brown circle. ¾ cup bran flakes cereal: 220. 1 Magenta circle. + 1 medium banana - 1. 1 Blue circle. + 1 cup low-fat milk - 107. 1 Brown circle. 1 slice whole wheat bread: 149. 1 Olive green circle. + 1 tsp soft (tub) margarine - 26. 2 Magenta circles. 1 cup orange juice - 6. In a teal bar. LUNCH - SODIUM (MG). beef barbeque sandwich: 2 Purple circles. + 2 oz roast beef, eye of round - 26. + 1 Tbsp barbeque sauce - 156. 1 Blue circle. + 2 slices (1 ½ oz) natural cheddar cheese, reduced-fat - 405 2 Brown circles. + 1 hamburger bun - 183. 1/4 of a green circle. + 1 large leaf romaine lettuce - 1. Half a green circle. + 2 slices tomato - 2. 2 Green circles. 1 cup new potato salad - 17. 1 Magenta circle. 1 medium orange - 0. In a teal bar. DINNER - SODIUM (MG). 3 Purple circles. 3 oz cod: 70 + 1 tsp lemon juice - 1. 1 Brown circle. ½ cup brown rice - 5. 2 Green circles. 1 cup spinach, cooked from frozen, sautéed with: 184. 1 Olive green circle. + 1 tsp canola oil - 0. 1/4 of a violet circle. + 1 Tbsp almonds, slivered - 0. 1 Brown circle. 1 small cornbread muffin, made with oil: 119 1 Olive green circle. + 1 tsp soft (tub) margarine - 26. In a teal bar. SNACKS SODIUM (MG). 1 Blue circle. 1 cup fruit yogurt, fat-free, no sugar added - 173. 1/4 of a violet circle. 1 Tbsp sunflower seeds, unsalted - 0. 1 Brown circle. 2 large graham cracker rectangles: 156. Half of a violet circle. + 1 Tbsp peanut butter - 81. In a green bar. TOTAL SODIUM (MG) FOR DAY - 3 2,114 Total nutrients per day 1,997 calories, 56 g total fat, 25% calories from fat, 12 g saturated fat, 6% calories from saturated fat, 140 mg cholesterol, 2,114 mg sodium, 289 g carbohydrate, 103 g protein, 1,537 mg calcium, 630 mg magnesium, 4,676 mg potassium, 34 g fiber. Inside various yellow circles to the right of the flyer: 219 mg less sodium. Try puffed wheat cereal instead of bran flakes. 26 mg less sodium. Use unsalted margarine. 396 mg less sodium. Use low-sodium natural cheddar cheese instead of reduced-fat natural cheddar cheese. 26 mg less sodium. Use unsalted margarine. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 4.

In a red bar at the top of the flyer. Day 4. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 4 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 4 - Grains (Brown). 4 3/4 - Vegetables (Green). 7 - Fruits (Magenta). 31/2 - Dairy (Blue). 5 - Meats, Fish, and Poultry (Purple). 1 - Nuts, Seeds, and Legumes (Violet). 3 - Fats and Oils (Olive Green). 0 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). 1 Brown circle. 1 slice whole wheat bread: 149. 1 Olive green circle. + 1 tsp soft (tub) margarine - 26. 1 Blue circle. 1 cup fruit yogurt, fat-free, no sugar added 173. 1 Magenta circle. 1 medium peach - 0. 1 Magenta circle. ½ cup grape juice - 4. In a teal bar. LUNCH - SODIUM (MG). ham and cheese sandwich: 2 Purple circles. + 2 oz ham, low-fat, low-sodium -549. 2 Brown circles. + 2 slices whole wheat bread - 299. 1/4 green circle. + 1 large leaf romaine lettuce - 1. Half a green circle. + 2 slices tomato - 2. 1 Blue circle. + 1 slice (¾ oz) natural cheddar cheese, reduced-fat - 202. 1 Olive green circle. + 1 Tbsp mayonnaise, low-fat - 101. 2 Green circles. 1 cup carrot sticks - 84. In a teal bar. DINNER - SODIUM (MG). 3 Purple and 1 brown circle. chicken and Spanish rice - 341. 2 Green circles. 1 cup green peas, sautéed with: 115. 1 Olive green circle. + 1 tsp canola oil - 0. 2 Magenta circles. 1 cup cantaloupe chunks - 26. 1 Blue circle. 1 cup low-fat milk - 107. In a teal bar. SNACKS - SODIUM (MG). 1 Violet circle. 1/3 cup almonds, unsalted - 0. 2 Magenta circles. 1 cup apple juice - 21. 1 Magenta circle. ¼ cup apricots - 3. 1 Blue circle. 1 cup low-fat milk - 107. n a green bar. TOTAL SODIUM (MG) FOR DAY 4 - 2,312. Total nutrients per day 2,024 calories, 59 g total fat, 26% calories from fat, 12 g saturated fat, 5% calories from saturated fat, 148 mg cholesterol, 2,312 mg sodium, 279 g carbohydrate, 110 g protein, 1,417 mg calcium, 538 mg magnesium, 4,575 mg potassium, 35 g fiber. In various yellow circles to the right of the flyer. 26 mg less sodium. Use unsalted margarine. 526 mg less sodium. Try roast beef tenderloin instead of low-fat, low-sodium ham. 198 mg less sodium. Use reduced-fat, low-sodium natural cheddar cheese. 126 mg less sodium. Use low-sodium tomato sauce in Spanish rice recipe. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 5.

In a red bar at the top of the flyer. Day 5. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 5 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 5 - Grains (Brown). 6 1/4 - Vegetables (Green). 5 - Fruits (Magenta). 2 1/4 - Dairy (Blue). 6 - Meats, Fish, and Poultry (Purple). 1 3/4 - Nuts, Seeds, and Legumes (Violet). 2 - Fats and Oils (Olive Green). 0 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). 1 Brown circle. 1 cup whole grain oat rings cereal: 273 I Magenta circle. + 1 medium banana - 1. 1 Blue circle. + 1 cup low-fat milk - 107. 2 Brown circles. 1 medium raisin bagel: 272 1 Violet circle. + 1 Tbsp peanut butter - 81. 1 Magenta circle. 1 cup orange juice - 5. LUNCH -SODIUM (MG). tuna salad plate: 3 Purple circles. + ½ cup tuna salad - 171. 1/4 of a green circle. + 1 large leaf romaine lettuce - 1. 1 Brown circle. + 1 slice whole wheat bread - 149. cucumber salad: 2 Green circles. + 1 cup fresh cucumber slices - 2. 1 Green circle. + ½ cup tomato wedges - 5. 1 Olive green circle. + 1 Tbsp vinaigrette dressing - 133. 1 Blue circle. ½ cup cottage cheese, low-fat: 459. 1 Magenta circle. + ½ cup canned pineapple, juice pack - 1. 1 Violet circle. + 1 Tbsp almonds, unsalted - 0. In a teal bar. DINNER - SODIUM (MG). 3 Purple circles. 3 oz turkey meatloaf - 205. 1 Green circle. 1 small baked potato: 14. + 1 Tbsp sour cream, fat-free - 21. + 1 Tbsp natural cheddar cheese, reduced-fat, grated - 67. + 1 scallion stalk, chopped - 1. 2 Green circles. 1 cup collard greens, sautéed with: 85. 1 Olive green circle. + 1 tsp canola oil - 0. 1 Brown circle. 1 small whole wheat roll - 148. 1 Magenta Circle. 1 medium peach - 0. SNACKS - SODIUM (MG). 1 Blue Circle. 1 cup fruit yogurt, fat-free, no sugar added - 173. 1 Violet circle. 2 Tbsp sunflower seeds, unsalted - 0. In various yellow circles on the right of the flyer. 269 mg less sodium. Try frosted shredded wheat instead of whole grain oat rings cereal. 67 mg less sodium. Use unsalted peanut butter. 96 mg less sodium. Use 6 low-sodium whole wheat crackers. 67 mg less sodium. Use fat-free yogurt dressing. 131 mg less sodium. Use low-sodium ketchup in turkey meatloaf. 66 mg less sodium. Use low-sodium, reduced-fat cheese. 147 mg less sodium. Use 6 small melba toast crackers instead of a whole wheat roll. TOTAL SODIUM (MG) FOR DAY 5 - 2,373. Total nutrients per day 1,976 calories, 57 g total fat, 26% calories from fat, 11 g saturated fat, 5% calories from saturated fat, 158 mg cholesterol, 2,373 mg sodium, 275 g carbohydrate, 111 g protein, 1,470 mg calcium, 495 mg magnesium, 4,769 mg potassium, 30 g fiber. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 6.

In a red bar at the top of the flyer. Day 6. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 6 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 6 - Grains (Brown). 5 3/4 - Vegetables (Green). 5 - Fruits (Magenta). 2 1/2 - Dairy (Blue). 6 - Meats, Fish, and Poultry (Purple). 3/4 - Nuts, Seeds, and Legumes (Violet). 3 2/3 - Fats and Oils (Olive Green). 1 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). 1 Brown circle. 1 low-fat granola bar - 81. 1 Magenta Circle. 1 medium banana - 1. Half a blue circle. ½ cup fruit yogurt, fat-free, no sugar added 86. 2 Magenta circles. 1 cup orange juice - 5. 1 Blue circle. 1 cup low-fat milk - 107. In a teal bar. LUNCH - SODIUM (MG). urkey breast sandwich: 3 Purple circles. + 3 oz cooked turkey breast - 48. 2 Brown circles. + 2 slices whole wheat bread - 299. /4 of a green circle. + 1 large leaf romaine lettuce - 1. Half a green circle. + 2 slices tomato - 2. 3/4 Olive green circle. + 2 tsp mayonnaise, low-fat - 67. + 1 Tbsp Dijon mustard - 373. 1 Green circle. 1 cup steamed broccoli, cooked from frozen - 11. 1 Magenta circle. 1 medium orange - 0. In a teal bar. DINNER - SODIUM (MG). 3 Purple circles. 3 oz spicy baked fish - 50. 2 Brown circles. 1 cup scallion rice - 18. spinach sauté: 1 Green circle. + ½ cup spinach, cooked from frozen, sautéed with: 92. 2 Olive green circles. + 2 tsp canola oil - 0. 1/4 Violet circle. + 1 Tbsp almonds, slivered, unsalted - 0. 2 Green circles. 1 cup carrots, cooked from frozen - 84. 1 Brown circle. 1 small whole wheat roll: 148. 1 Olive green circle. + 1 tsp soft (tub) margarine - 26. 1 Dark Green circle. 1 small cookie - 60. In a teal bar. SNACKS - SODIUM (MG). Half a violet circle. 2 Tbsp peanuts, unsalted - 1. 1 Blue circle. 1 cup low-fat milk - 107. 1 Magenta circle. ¼ cup dried apricots - 3. TOTAL SODIUM (MG) FOR DAY 6 1,671 Total nutrients per day 1,939 calories, 58 g total fat, 27% calories from fat, 12 g saturated fat, 6% calories from saturated fat, 171 mg cholesterol, 1,671 mg sodium, 268 g carbohydrate, 105 g protein, 1,210 mg calcium, 548 mg magnesium, 4,710 mg potassium, 36 g fiber. In a yellow circle on the right of the flyer: 198 mg less sodium. Use 1 Tbsp regular mustard instead of Dijon mustard. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 7.

In a red bar at the top of the flyer. Day 7. A Week with DASH. The menu below contains the recommended number of daily servings from each DASH food group as well as a heart healthy 2,300 mg of sodium. You can easily reduce the sodium in this menu to 1,500 mg by substituting some key food items, which are highlighted in yellow. Just follow the tips. The Day 1 menu contains this number of servings from each DASH Food Group. There is a chart with colored circles at the top. 8 1/4 - Grains (Brown). 4 3/4 - Vegetables (Green). 5 - Fruits (Magenta). 4 - Dairy (Blue). 3 - Meats, Fish, and Poultry (Purple). 1 1/2 - Nuts, Seeds, and Legumes (Violet). 2 1/2 - Fats and Oils (Olive Green). 0 - Sweets and Added Sugars (Dark Green). In a teal bar. BREAKFAST - SODIUM (MG). 1 Brown circle. 1 cup whole grain oat rings: 273. 1 Magenta circle. + 1 medium banana - 1. 1 Blue circle. + 1 cup low-fat milk - 107. 1 Blue circle. 1 cup fruit yogurt, fat-free, no sugar added - 173. In a teal bar. LUNCH - SODIUM (MG). tuna salad sandwich: 3 Purple circles. + ½ cup tuna, drained, rinsed - 39. 1 Olive circle. + 1 Tbsp mayonnaise, low-fat - 101. 1/4 Green circle. + 1 large leaf romaine lettuce - 1. Half of a green circle. + 2 slices tomato - 2. 2 Brown circles. + 2 slices whole wheat bread - 299. 1 Magenta circle. 1 medium apple - 1. 1 Blue circle. 1 cup low-fat milk - 107. In a teal barl. DINNER - SODIUM (MG). 1 Blue, 1 Green, and 3 Brown circles. 1/6 recipe zucchini lasagna - 368. salad: 1 Green circle. + 1 cup fresh spinach leaves - 24. 2 Green circles. + 1 cup tomato wedges - 9. 1/4 Brown circle. + 2 Tbsp croutons, seasoned - 62. Half an Olive green circle. + 1 Tbsp vinaigrette dressing, reduced calorie - 133. Half a vilolet circle. + 1 Tbsp sunflower seeds - 0. 1 Brown circle. 1 small whole wheat roll: 148. 1 Olive circle. + 1 tsp soft (tub) margarine - 45 . 2 Magenta circles. 1 cup grape juice - 8. In a teal bar. SNACKS - SODIUM (MG). 1 Violet circle. 1/3 cup almonds, unsalted - 0. 1 Magenta circle. ¼ cup dry apricots - 3. 1 Brown circle. 6 whole wheat crackers - 166. TOTAL SODIUM (MG) FOR DAY 7 2,069. Total nutrients per day 1,993 calories, 64 g total fat, 29% calories from fat, 13 g saturated fat, 6% calories from saturated fat, 71 mg cholesterol, 2,069 mg sodium, 283 g carbohydrate, 93 g protein, 1,616 mg calcium, 537 mg magnesium, 4,693 mg potassium, 32 g fiber. In a yellow circle on the right of the flyer. 268 mg less sodium. Try regular oatmeal Instead of whole grain oat rings. 203 mg less sodium. Use low-fat, no salt added cottage cheese in zucchini lasagna recipe. 132 mg less sodium. Use low-sodium vinaigrette in salad recipe. 26 mg less sodium. Use unsalted margarine. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 8.

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