|
|
Cooperative Extension Service |
 |
|
|
|
|
|
Agricultural
Experiment Station |
|
|
|
|
|
4-H Programs
Life Skills
Evaluation
Dale Bumpers College
|
2001 Volunteer Leader Training Guide
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Food | Amount (Serving Size) | Number of Servings by DASH Food Groups | |||||||
|---|---|---|---|---|---|---|---|---|---|
| Grains | Veg. | Fruits | Dairy | Meats | Nuts | Fats | Sweets | ||
| Breakfast | |||||||||
| apple juice | 1 cup |
1 1/2* | |||||||
| bran cereal, ready to eat | 2/3 cup | 1 | |||||||
| raisins | 2 Tablespoons | 1/2 | |||||||
| fat free milk | 1 cup | 1 | |||||||
| whole wheat bread | 1 slice | 1 | |||||||
| soft margarine | 1 1/2 teaspoons | 1 1/2 | |||||||
| Lunch | |||||||||
| chicken sandwich | |||||||||
| chicken breast, no skin | 3 ounces | 1 | |||||||
| American Cheese, reduced fat | 2 Slices (1 1/2 ounces) | 1 | |||||||
| loose leaf lettuce | 2 large leaves | 1/2 | |||||||
| tomato | 2 slices (1/4 inches thick) | 1/2 | |||||||
| light mayonnaise | 1 Tablespoon | 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 Tablespoons | 1 | |||||||
| green beans | 1/2 cup |
1 | |||||||
| spinach salad | |||||||||
| spinach, raw | 1 cup | 1 | |||||||
| mushrooms, raw | 1/4 cup | 1/4 | |||||||
| croutons | 2 Tablespoons | 1/4 | |||||||
| italian dressing, lowfat | 2 Tablespoons | 1 | |||||||
| dinner role | 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 | |||||||
| Day's Total | 7 1/4 | 4 3/4 | 6 | 3 1/2 | 1 | 0 | 3 1/2 | 0 | |
*These servings are not the same as USDA but are appropriate for the DASH Diet.
Per day
| Calories 1,995 Total Fat 50 g** Saturated Fat 15 g Cholesterol 124 mg*** |
Magnesium 458 mg Potassium 4,254 mg Calcium 1,384 mg Sodium 3,127 mg |
|
** g = gram *** mg = milligram |
|
Prepared by: Easter H. Tucker, Extension Family and Consumer Sciences Specialist, University of Arkansas Cooperative Extension Service.
Source: The DASH Diet, NIH Publication No. 98-4082, September 1998. U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health, National Heart, Lung and Blood Institute.
|
© 2006 |
|
|
University of Arkansas • Division of Agriculture |
Mission
•
Disclaimer
•
EEO
•
|
Printer
Friendly Version (PDF)