7-Day DASH Diet Meal Plan

Breakfast · 1 cup of oatmeal without salt. · 1/4 cup raisins. · 1 medium banana. · 1 cup fat-free milk. · Coffee, tea or water.

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by DE PLAN — 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 ...8 pages

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Description of the DASH Eating Plan ; Meats, poultry, and fish, 6 or less ; Vegetables, 4–5 ; Fruit, 4–5 ; Low-fat or fat-free dairy products, 2–3.

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This eating plan is rich in fruits, vegetables, and fat-free or low-fat dairy products. It also emphasizes intake of other heart healthy foods, such as whole ...4 pages

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Day 1 · Breakfast: 2-minute super-charged oatmeal (360 calories and 140 mg sodium per serving) · Lunch: Crunchy broccoli walnut salad (170 ...

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It offers tips on how to start and stay on the eating plan, as well as a week of menus and some recipes. The menus and recipes are given for two levels of daily ...64 pages

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DASH Diet Menu includes balanced meals like pumpkin pancakes, pasta salad, and chicken salad wraps. Emphasizes low sodium, potassium, and balanced nutrients.

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The basic idea of the DASH diet is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items and eat ...

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