All about the DASH Eating Plan

According to research, one out of 3 adults in the US suffers from high blood pressure. About 59 million or 28 percent of the country's population
experience prehypertension, a medical condition that can lead to stroke and
heart ailment.

High blood pressure is a condition when the blood pressure stays elevated
longer than usual. It is usually caused by your weight, foods you eat,
sodium intake, improper stress management, smoking, alcohol consumption and level of your physical activity.

You have to make two vital changes in your diet to maintain a healthy level
of blood pressure. First, you have to eat less sodium or salt and you need to follow the DASH eating plan.

DASH stands for Dietary Approaches to Stop Hypertension. It is an eating
plan that aims to maintain healthy levels of blood pressure by being mindful
of your calorie and sodium intake.

This eating plan includes nuts, poultry, fish, whole grains, fruits, veggies,
and low-fat milk. Here are the other important rules in this kind of an eating
plan:

   - Eat veggies rich in protein like cooked legumes, such aschickpeas, lentils, and kidney beans.
   - It is rich in calcium, potassium, magnesium and high in fiber.
Reduce your intake of sweetened drinks, sweets, and red
meat.
    - Limit your intake of sodium or salt to 2000mg per day.
You'll consume foods with low content of cholesterol,
saturated fat, and total fat.

The Benefits of the Diet

Through several studies and trials, researchers conclude that the DASH
eating plan offers the following health benefits:

1. Lower blood pressure. Expect a few points drop in your blood pressure
within a couple of weeks after starting with the diet. Expect more points to
drop in your systolic blood pressure after a month or two. If you will make
this eating plan a part of your lifestyle, you will experience its long-term
effect – maintaining a healthy level of blood pressure.

2. Reduce your risk of cancer. This is because the diet requires you to eat a
lot of fresh or frozen vegetables and fruits.

3. Stronger bones. Aside from improving bone strength, you’ll also have a
lower risk of suffering from osteoporosis. This is due to the high amounts of calcium you get from green leafy vegetables and dairy products.

4. Lower risk of suffering from gout. The eating plan reduces a person’s
uric acid levels.
5. Decrease in the LDL and total cholesterol in the blood. As a result, you
will have regular blood pressure and you’ll also have a lower risk of
suffering from cerebrovascular disease and metabolic disorders, including
diabetes and cardiovascular disease.

This is not a deprivation diet. If you want to lose weight as you follow the
eating plan, you have to be mindful of the portions of your meals. You must
also make it a habit to exercise.

Getting Started

You need to commit to a lot of changes in your diet, especially if you are
used to eating too much salty, fatty, and junk foods. Once you have set your
mind in following the DASH diet plan, you can gradually commit to the
changes. Start with one or two of the following dietary changes until your
system has gotten used to the plan:

 

    - If you aren't fond of vegetables, make an effort to add an
extra serving of veggies on your every meal.
    - To make it easier for you to remember adding veggies to your
dishes, you can prepare them ahead of time. Wash and cut
them before putting in a clean container. Place in the fridge
until ready to use. You can easily put the prepared veggies on
sauces, soups, stir-fried dishes or casseroles.

    - Try to consume more grains, veggies, and legumes than meat.
You can try tweaking meat recipes by adding more of these
ingredients than meat.

    - Whole grain products are rich in fiber. Choose this kind
whenever necessary because whole grains can make you feel
full at a faster rate.

    - In filling your plate, make sure that you have larger portions
of whole grain products and vegetables than fish, poultry or
meat.

    - Stock up on low-fat milk. You can add it to soups and cooked
cereals. You can also drink it as a substitute for sweetened
drinks. It is also necessary to include this kind of milk with
meals.

    - Avoid eating processed foods. Do not add more than the
required amount of salt when cooking. Keep the salt shaker
out of reach when eating so that you won't be tempted to add
more to your meals.

    - Snack on fresh and dried fruits, a small piece of low-fat
cheese or low-fat yogurt.

If you aren't used to eating too much fiber, make sure that you slowly add
foods rich in fiber to your diet. You must also increase your water intake up
to 10 cups per day as you increase your fiber intake. Too much fiber in the
diet without supplying your system with enough fluids may result in
constipation, diarrhea, cramping, bloating, and gas.

Vital Lifestyle Changes to Lower Blood Pressure

A person's blood pressure is recorded as two numbers and measured in mm Hg or millimeters of mercury. The number on top is called the systolic
blood pressure, which is your blood pressure when your heart is contracting or working. The number on the lower portion is called the diastolic blood pressure. It is the blood pressure measurement when your heart is in a relaxed state.

he normal blood pressure for individuals varies on your health condition,
age, and other factors that only your doctor can determine. There is a
general guideline though as per the Canadian Hypertension Program
Recommendations published in 2015. It states that normal blood pressure
levels include the following:

-Less than 50 systolic blood pressure for people 80 years old and above
-Less than 130/80 mm Hg for adults suffering from diabetes
-Less than 140/90 mm Hg for most adults including people suffering from chronic kidney disease

Here are the recommended lifestyle changes you can do and how they can
affect your blood pressure:

- Lose weight, if needed. - You'll experience a drop of 1 mm Hg for your systolic and diastolic blood pressure.

- Limit your alcohol consumption to no more than 1 drink per
day for women and 2 drinks per day for men. - You'll
experience a drop of 4 mm Hg for systolic and 2 mm Hg for
diastolic blood pressure.

- Make it a habit to exercise, including an hour of heart-beat
rising movements at least 4 times a week. - You'll experience
a drop of 5 mm Hg for systolic and 4 mm Hg for diastolic
blood pressure.

- Follow the DASH eating plan. - You'll experience a drop of
16 mm Hg for systolic and 8 mm Hg for diastolic blood
pressure.

Maintain healthy levels of your blood pressure by reducing stress and quit
vices bad for the health, including smoking.

All about Sodium

Sodium is a mineral found in table salt. Most of the sodium many people
get comes from fast and processed foods. According to the 1991 published
article in the Journal of the American College Nutrition, 77 percent of
sodium is added during processing, 12 percent are naturally found in foods
and 11 percent come from table salt and added while cooking. 

Make it a habit to read the Nutrition Facts usually found at the back of most
food packages. It contains the amount of nutrients, including sodium, you'll
get in one serving and its percentage Daily Value. The general guideline for
sodium to be considered as a small amount when listed in the percentage
Daily Value is 5 percent or less.

The healthy levels of sodium coming from both food and drinks  recommended each day are 5 percent or less.

Choosing the Right Foods with Less Sodium Content

Here's a list of the foods to eat and stay away from in following the DASH
eating plan:
1. Fruits
To eat:
       All fruit juices
       Most fresh, canned or frozen fruits
       Limit your intake:
       Certain dried and processed fruits with salt and other
       ingredients with sodium
2. Vegetable
To eat:
       All kinds of vegetables (fresh and frozen)
       Homemade mashed potatoes
       Salt-free or low sodium vegetable juice
       Low sodium canned veggies
       Homemade pasta sauce
       Canned vegetables (drained)
       Limit your intake:
Pasta sauce (in jar or can)
Regular tomato or vegetable juice
Instant mashed potatoes
Veggies seasoned with salted pork, bacon or ham
Foods prepared in brine, pickled veggies, pickles, sauerkraut
Canned vegetable (regular and undrained)

3. Cereals, bread, and grains
To eat:
Quinoa, barley, rice, millet, kasha, bulgur, couscous Homemade or low-sodium breadcrumbs Homemade bread stuffing
Pasta, macaroni, spaghetti Unsalted rice cakes, breadsticks, crackers
Cooked cereals (without added salt)
Most dry cereals (with 200mg salt per serving or less) Homemade cornbread and muffins Bread and rolls (whole grains)
Limit your intake:
Packaged rice and pasta mixes
Packaged cracker crumbs or breadcrumbs
Packaged bread stuffing
Dry cereals (with more than 200mg salt per serving)
Self-rising flour and biscuit mixes
Waffles (frozen and mixes)
Pancakes (frozen and mixes)
Instant hot cereals
Packages bread and muffin mixes
Crackers, rolls, and breads with salted tops

4. Fats
To eat:
         Light cream cheese
         Light cream
         Regular and low-sodium salad dressings
         Light sour cream
         Unsaturated vegetable oils
         Non-hydrogenated margarine
Limit your intake:
Commercially prepared gravies and sauces
Snack dips made with processed cheese or instant soup mixes
Regular salad dressings with salted pork, bacon bits, and
bacon fat

5. Soups
To eat:
Commercially dehydrated and canned broths, bouillons (with
less than 500mg sodium per serving)
Homemade soups and broths (without added salt)
Limit your intake:
Regular bouillon liquid, powder or cubes, and dry soup mixes
Regular broths or bouillon and canned soups

6. Meat and alternatives
To eat:
Most shellfish, fresh or frozen fish, poultry, pork, lamb, and beef
       Canned tuna (drained and rinsed)
       Canned salmon (low sodium)
       Unflavored egg substitutes and eggs
       Unsalted or regular peanut butter
       Dried lentils, beans, and peas
        Unsalted nuts and seeds
Limit your intake:
Frozen breaded meats
Pickled, salted, cured or smoked meats - canned meats,
luncheon meat, pickled herring, bacon, ham, hotdogs,
sausages
Pickled eggs
Regular cottage cheese
Pot pies (store-bought or commercial)
Canned baked beans
Salted nuts

7. Milk and alternatives
To eat:
        Ricotta cheese
        Low-fat yogurt
        Light cheese or partly skimmed hard cheese Soy milk
       Milk (including eggnog and chocolate milk)
Limit your intake:
Regular sauces, cheese spreads, and hard, processed cheese
Milkshake, malted milk, buttermilk

8. Other
To eat:
      Carbonated beverages
       Unsalted popcorn and pretzels
       Low sodium tortilla chips
       Horseradish (fresh ground)
       Lime or lemon juice
       Vinegar
       Spices and herbs
       Pepper
       Salt substitute (with doctor's approval)
       Seasonings (with no salt added)

Limit to 1 serving per day:

1 tablespoon of mustard
1 tablespoon of ketchup
1 tablespoon of relish
1 tablespoon of barbecue sauce
1 serving (as labeled) low sodium soy sauce
1/2 teaspoon reduced-sodium soy sauce
2 tablespoon salsa
1 teaspoon hot pepper sauce

Limit your intake:

- Monosodium glutamate
- Meat coating mixes
- Meat tenderizers
- Kosher salt
- Rock salt
- Sea salt
- Any seasoning made with salt - lemon pepper, seasoned salt,
onion salt, celery salt, garlic salt
- Instant cake and pudding mixes
- Artificial fruit-flavored crystals (with sodium or salt in the
ingredients)
- Softened water used for cooking or drinking
- Olives
- salted snack foods
- Canned grave and mixes
- Hoisin sauce
- Black bean sauce
- Worcestershire sauce
- Steak sauce
- Teriyaki sauce
- Regular soy sauce

Being Mindful of Your Calorie Intake

Aside from the health benefits, DASH can also help you achieve your
weight goals. You only have to be mindful of your calorie intake. Eat more
fruits and vegetables than foods rich in calories, such as sweets.
Here are some samples on how you can keep an eye of your calorie
consumption:

1. Increase intake of low-fat or fat-free milk products.
Instead of consuming half a cup of full-fat ice cream, eat half
a cup of low-fat frozen yogurt. This will save you 70
calories.
2. Eat more vegetables.
Instead of consuming 5 ounces of chicken, eat half a cup of
raw veggies with 2 ounces of chicken, stir-fried using a little
amount of vegetable oil. This will save you 50 calories.
Instead of eating hamburger with 6 ounces of meat, retain
half the meat and add half a cup of spinach and half a cup of
carrots. This will save you about 200 calories.
3. Eat more fruits.
Instead of munching on a 2-ounce bag of pork rinds, eat 1/4
cup of dried apricots. This will save you 230 calories.
Instead of eating 4 shortbread cookies, snack on a mediumsized
apple. This will save you 80 calories.

Here are the other tips you can follow to save more calories:

- Drink club soda or water with a wedge of lime or lemon.
- Eat unsalted and unbuttered rice cakes or popcorn, vegetable
sticks, and fruits as snacks.
- Limit consumption of foods with too much added sugar,
including fruit drinks, regular soft drinks, sherbet, ice cream,
candy bars, flavored yogurts, and pies.
- Eat fruits canned in water or in their own juice.
- You can mix fruits to plain low-fat or fat-free yogurt.
- Make it a habit to compare food labels, especially the
nutrition fact content of packaged foods. Not because a food
item claims that it is low-fat or fat-free means that it has
lower calorie content than the regular versions.
- Use the fat-free or low-fat version of salad dressing,
mayonnaise, soft or liquid margarine, and vegetable oil. You
can also use the regular versions but limit your consumption
to half the amount you usually take.
- Choose low-fat or fat-free condiments
- Gradually cut back on the portions of your every meal.

Make it a Habit to Exercise

You can begin with a simple exercise program at the start of the diet if you
are intent on maximizing the benefits of the DASH eating plan. You can try
brisk walking for 15 minutes in the morning and at night. You can gradually
shift to the more challenging exercises as your body gets used to the
process.
Generally, doing a moderate-intensity exercise for 30 minutes each day is
already beneficial to your health. If you have normal blood pressure but are
not physically active, you'll have an increased risk of having high blood
pressure when you get older or when you develop diabetes or when you
become overweight.
If you are under medication for blood pressure, you can boost the effects of
the medicines by doing moderate physical activity for 30 minutes each day.
For people with moderately elevated blood pressure, you can do brisk
walking for 30 minutes several times a week.
The DASH Eating Plan
This chart is essential in helping you follow this program. This is based on
1600 calories or 6500 kJ per day. You can add more or decrease the number
of servings depending on how you normally eat. It is best to consult a
dietitian about the number of servings most suitable for your age and health.
1. Fruits - sources of fiber, magnesium, and potassium. You can have them
4 times a day. One serving is equal to half a cup of frozen, canned or fresh
fruit, 1/4 cup dried fruit, 1/2 cup fruit juice or 1 piece of fruit (mediumsized)
Samples of foods to eat:
Frozen, dried or canned fruit and fruit juice
Tangerine, strawberries, peach, raisin, orange, prune,
pineapple, pear, apple, melon, mango, grape, date, banana,
apricot
2. Vegetables - sources of fiber, magnesium, and potassium. You can have
them 3 to 4 times a day. One serving is equal to half a cup of vegetable
juice, half a cup of cooked vegetable or a cup of raw, leafy vegetable, such
as spinach.
Samples of foods to eat:
Unsalted or low sodium vegetable juice
Turnip, tomato, squash, spinach, potato, pea, onion, leeks,
kale, cucumber, celery, carrot, broccoli, beets, beans,
artichoke
3. Grains and grain products - sources of fiber. You can have them 6 times a
day. One serving is equal to half a cup of bulgur or couscous, cereal, pasta,
or rice, 1 ounce of dry cereal, 1/2 pita, bun, or bagel, or a slice of bread
Samples of foods to eat:
Bulgur or couscous, whole wheat pasta, brown rice
Whole grain cold or hot cereal
Whole grain products - bread, bagel, pita, English muffin
4. Fats and oils - sources of healthy fats. You can have them twice a day.
One serving is equal to 1 tablespoon of low-fat mayonnaise, 1 tablespoon
margarine or 1 tablespoon vegetable oil
Samples of foods to eat:
Low-fat mayonnaise
Non-hydrogenated margarine
Oils with high amounts of unsaturated fat - safflower, corn
oil, canola, olive oil
5. Nuts, seeds, and legumes - sources of fiber, protein, potassium, and
magnesium. You can have them thrice a week. One serving is equal to 2
tablespoons of peanut butter, half a cup of cooked legumes, 2 tablespoons
of seeds or 1/3 cup of nuts
Samples of foods to eat:
Lentils, chickpeas, kidney beans
Unsalted sunflower seeds
Unsalted peanut butter, hazelnuts, peanuts, walnuts, almonds
6. Fish, poultry, and meat - sources of magnesium and protein. You can
have them twice a day. One serving is equal to 3 ounces of cooked fish,
poultry or meat
Samples of foods to eat:
Skinless chicken
Boiled, roasted or broiled fish, poultry or meat
Lean meat with the visible fat removed
7. Low-fat or non-fat milk products - sources of protein and calcium. You
can have them 2 to 3 times a day. One serving is equal to 1 1/2 ounces of
cheese, 1 cup yogurt or 1 cup milk.
Samples of foods to eat:
Partly skimmed hard or light cheese
Low-fat or non-fat yogurt
One percent or skim milk
8. Sweets. You can have them 5 times or less each week. One serving is
equal to a cup of lemonade, 5 jelly beans or 1 tablespoon of jelly jam or
sugar
Samples of foods to eat:
Low-fat sweets
Sugar, sorbet, hard candy, fruit-flavored gelatin, jam, jelly,
maple syrup
Sample of a DASH Eating Plan for One Week
The menus are based on the 2000 daily calorie intake. You can increase or
decrease the serving size depending on your calorie requirement. The
menus are also based on 2300 mg of daily sodium intake but there are
certain ingredients with recommendations on how you can lower the
sodium level to 1500 mg.
Day 1
Total number of calories per day - 2027 (2078 with substitutions)
Sodium level per day - 2035 mg (1560 mg with substitutions)
Breakfast
1 cup low-fat milk
1 medium banana
1 tablespoon peanut butter
1 mini whole wheat bagel
1/2 cup instant oatmeal (or 1/2 cup of regular oatmeal mixed
with a teaspoon of cinnamon
Lunch
1 cup apple juice
1 cup cantaloupe chunks
Chicken breast sandwich with the following ingredients:
1 tablespoon low-fat mayonnaise
2 tomato slices
1 large leaf romaine lettuce
1 slice or 3/4 ounce natural reduced-fat cheddar cheese (or 1
slice or 3/4 ounce of natural low sodium Swiss cheese)
2 slices whole wheat bread
3 ounces skinless chicken breast
Dinner
1/2 cup canned pears with juice
1/2 cup cooked corn
Spinach salad with the following ingredients:
1 tablespoon vinaigrette salad dressing*
1/4 cup sliced fresh mushrooms
1/4 cup freshly grated carrots
1 cup spinach leaves
1 cup spaghetti
3 tablespoons Parmesan cheese
3/4 cup vegetarian spaghetti sauce* (substitute tomato paste
in the recipe with low-sodium tomato paste)
Snacks
1 cup fat-free fruit yogurt (with no sugar added)
1/4 cup dried apricots
1/3 cup unsalted almonds
*Recipes:
Vinaigrette Salad Dressing
Serves: 4
Calories per serving: 33
Sodium per serving: 1 mg
Ingredients:
1/4 teaspoon black pepper
1 tablespoon virgin olive oil
1/4 teaspoon honey
1 tablespoon red wine vinegar
1/2 cup water
1 garlic bulb (separated and peeled)
Directions:
1. Put the garlic cloves in a pan over medium-high flame and add half a cup
of water or just enough to cover all the pieces. Bring to a boil. Turn heat to
low and simmer for 15 minutes or until tender.
2. Discard excess liquid, if needed, until the pan has about 2 tablespoons of
liquid. Turn heat to high. Continue cooking for 3 minutes. Remove from the
stove.
3. Sift the garlic and liquid to a bowl. Mash the garlic as you do this step.
4. Add vinegar to the bowl and whisk until combined. Add seasoning and
oil and mix well.
Vegetarian Spaghetti Sauce
Serves: 6
Calories per serving: 105
Sodium per serving: 479 mg (253 mg after substitution)
Ingredients:
1 cup water
2 medium chopped tomatoes
1 6-ounce can tomato paste (substitute with low-sodium
tomato paste)
1 8-ounce can tomato sauce
1 tablespoon dried basil
1 tablespoon dried oregano
1 1/4 cups sliced zucchini
3 garlic cloves (chopped)
2 onions (chopped)
2 tablespoons olive oil
Directions:
1. Heat oil in a pan over medium flame. Add garlic, onions, and zucchini.
Cook for 5 minutes.
2. Stir in the rest of the ingredients. Cover the pan and simmer for 45
minutes.
3. Serve while warm with spaghetti.
Day 2
Total number of calories per day - 2101 (1507 with substitutions)
Sodium level per day - 2101 mg (1507 mg with substitutions)
Breakfast
1 cup orange juice
1 teaspoon soft tub margarine (or 1 teaspoon unsalted soft tub
margarine)
1 slice whole wheat bread
1 cup low-fat milk
1 medium banana
3/4 cup bran flakes cereal (or 3/4 cup shredded wheat cereal)
Lunch
1/2 cup fruit cocktail with juice
1 tablespoon Dijon mustard (or 1 tablespoon regular mustard)
2 slices whole wheat bread
3/4 cup chicken salad* (do not use salt in the recipe)
Salad with the following ingredients:
1 teaspoon low-calorie Italian dressing
1 tablespoon sunflower seeds
1/2 cup tomato wedges
1/2 cup fresh cucumber slices
Dinner
1 cup low-fat milk
1 apple (small)
1 teaspoon soft tub margarine (or 1 teaspoon unsalted soft tub
margarine)
1 small whole wheat roll
1 cup green beans (cooked in 1/2 teaspoon canola oil)
2 tablespoons fat-free beef gravy
3 ounces eye of the round beef
1 small baked potato with the following added ingredients:
1 tablespoon chopped scallions
1 tablespoon grated reduced-fat natural cheddar cheese (or 1
tablespoon low sodium, reduced-fat natural cheddar cheese)
1 tablespoon fat-free sour cream
Snacks
1 cup fat-free fruit yogurt (with no sugar added)
1/4 cup raisins
1/3 cup unsalted almonds
*Recipe:
Chicken Salad
Serves: 5
Calories per serving: 176
Sodium per serving: 179 mg (120 mg after omitting salt)
Ingredients:
3 tablespoons low-fat mayonnaise
1/8 teaspoon salt (or omit)
1/2 teaspoon onion powder
1 tablespoon lemon juice
1/4 cup chopped celery
3 1/4 cups skinless chicken breasts
Directions:
1. Put meat on a baking dish. Bake until cooked. Thinly slice and place in
the fridge.
2. Put the chilled chicken in a bowl. Add the remaining ingredients and toss
until combined.
Day 3
Total number of calories per day - 2124 (2045 with substitutions)
Sodium level per day - 2312 mg (1436 mg with substitutions)
Breakfast
1/2 cup grape juice
1 medium peach
1 cup fat-free fruit yogurt (with no sugar added)
1 teaspoon soft tub margarine (or 1 teaspoon unsalted soft tub
margarine)
1 slice whole wheat bread
Lunch
1 cup carrot sticks
Ham and cheese sandwich with the following ingredients:
1 tablespoon low-fat mayonnaise
2 tomato slices
1 large leaf romaine lettuce
2 slices whole wheat bread
1 slice (3/4 ounce) reduced -fat natural cheddar cheese (or 1
slice (3/4 ounce) low sodium, reduced-fat natural cheddar
cheese
2 ounces low sodium low-fat ham (or 2 ounces roast beef
tenderloin)
Dinner
1 cup low-fat milk
1 cup cantaloupe chunks
1 cup green peas cooked in 1 teaspoon canola oil
Chicken and Spanish Rice* (use low-sodium tomato sauce in
the recipe)
Snacks
1 cup low-fat milk
1/4 cup apricots
1 cup apple juice
1/3 cup unsalted almonds
*Recipe:
Chicken and Spanish Rice
Serves: 5
Calories per serving: 428
Sodium per serving: 341 mg (215 mg after substitution)
Ingredients:
3 1/2 cups skinless, boneless chicken breasts (cooked and
diced)
5 cups cooked brown rice
1 1/4 teaspoons minced garlic
1/2 teaspoon back pepper
1 teaspoon chopped parsley
1 8-ounce can tomato sauce (substitute with 1 4-ounce can
regular tomato sauce and 1 4-ounce can low-sodium tomato
sauce)
2 teaspoons vegetable oil
3/4 cup green peppers
1 cup chopped onions
Directions:
1. Heat oil in a pan over medium flame. Add green peppers and onions and
cook for 5 minutes.
2. Stir in the spices and tomato sauce. Cook for a couple of minutes. Add
meat and rice and continue cooking until heated through.
Day 4
Total number of calories per day - 1997 (1995 with substitutions)
Sodium level per day - 2114 mg (1447 mg with substitutions)
Breakfast
1 cup orange juice
1 teaspoon soft tub margarine (or 1 teaspoon unsalted soft tub
margarine)
1 slice whole wheat bread
1 cup low-fat milk
1 medium banana
3/4 cup bran flakes cereal (or 2 cups puffed wheat cereal)
Lunch
1 medium orange
1 cup New Potato Salad*
Beef barbecue sandwich with the following ingredients:
2 tomato slices
1 large leaf romaine lettuce
1 hamburger bun
2 slices (1 1/2 ounces) reduced-fat, natural cheddar cheese
(or 1 1/2 low sodium, reduced-fat natural cheddar cheese)
1 tablespoon barbecue sauce
2 ounces eye of round beef
Dinner
1 small cornbread muffin cooked with 1 teaspoon soft tub
margarine (or 1 teaspoon unsalted soft tub margarine)
1 cup spinach cooked with 1 tablespoon slivered almonds
and 1 teaspoon canola oil
1/2 cup brown rice
3 ounces cod with 1 teaspoon lemon juice
Snacks
2 large graham crackers with 1 tablespoon peanut butter
1 tablespoon unsalted sunflower seeds
1 cup fat-free fruit yogurt (with no sugar added)
*Recipe:
New Potato Salad
Serves: 5
Calories per serving: 196
Sodium per serving: 17 mg
Ingredients:
1 teaspoon dried dill weed
1/4 teaspoon black pepper
1/4 cup chopped green onions
2 tablespoons olive oil
16 small new potatoes
Directions:
1. Rinse the potatoes until thoroughly clean. Put in a pot and add enough
water to cover them. Boil until tender. This will take about 20 minutes.
2. Drain water and leave potatoes for 20 minutes or until cool.
3. Cut each potato into 4 and place in a bowl. Add spices, onions, and olive
oil. Toss until combined.
4. Place salad in the fridge and serve cold.
Day 5
Total number of calories per day - 1993 (1988 with substitutions)
Sodium level per day - 2069 mg (1421 mg with substitutions)
Breakfast
1 cup fat-free fruit yogurt (with no sugar added)
1 cup low-fat milk
1 medium banana
1 cup whole grain oat rings (or 1 cup regular oatmeal)
Lunch
1 cup low-fat milk
1 medium apple
Tuna salad sandwich with the following ingredients:
2 slices whole wheat bread
2 tomato slices
1 large leaf romaine lettuce
1 tablespoon low-fat mayonnaise
1/2 cup tuna (drained and rinsed)
Dinner
1 cup grape juice
1 teaspoon soft tub margarine (or 1 teaspoon unsalted soft tub
margarine)
1 small whole wheat roll
1/6 of the Zucchini Lasagna recipe (follow substitutions)
Salad with the following ingredients:
1 tablespoon sunflower seeds
1 tablespoon reduced calorie vinaigrette dressing (or 1
tablespoon low-sodium vinaigrette dressing)
2 tablespoons seasoned croutons
1 cup tomato wedges
1 cup fresh spinach leaves
Snacks
6 whole wheat crackers
1/4 cup dry apricots
1/3 cup unsalted almonds
*Recipe:
Zucchini Lasagna
Serves: 6
Calories per serving: 200
Sodium per serving: 368 mg (165 mg after substitution)
Ingredients:
1/8 teaspoon black pepper
1 garlic clove
1/4 cup chopped onion
2 teaspoons dried oregano
2 teaspoons dried basil
2 1/2 cups low-sodium tomato sauce
1 1/2 cups sliced raw zucchini
1/4 cup grated Parmesan cheese
1 1/2 cups fat-free cottage cheese (substitute with low
sodium, fat-free cottage cheese)
3/4 cup grated part-skim mozzarella cheese
1/2 pound cooked lasagna noodles
Directions:
1. Put a tablespoon of Parmesan cheese and 1/8 cup mozzarella cheese in a
bowl. Mix until combined. Set aside.
2. Put the cottage cheese in another bowl. Add the remaining Parmesan and
mozzarella cheese. Mix until combined and set aside.
3. Put the tomato sauce in a bowl and add the rest of the ingredients. Mix
well.
4. Lightly spray a baking dish with vegetable oil. place a thin layer on the
bottom and spread all over. Arrange 1/3 of the cooked noodles on top,
followed by the cottage cheese mixture and a layer of zucchini. Spread a
thin layer of the sauce topped with the noodles and the reserved cheese
mixture.
5. Cover the dish with a foil. Bake in a preheated oven at 350 degrees F for
40 minutes.
6. Allow to cool before slicing into 6.
Day 6
Total number of calories per day - 1976 (2100 with substitutions)
Sodium level per day - 2373 mg (1519 mg with substitutions)
Breakfast
1 cup orange juice
1 tablespoon peanut butter (or 1 tablespoon unsalted peanut
butter)
1 medium raisin bagel
1 cup low-fat milk
1 medium banana
1 cup whole grain oat rings cereal (or 1 cup frosted shredded
wheat)
Lunch
Cucumber salad with the following ingredients:
1 tablespoon unsalted almonds
1/2 cup canned pineapple
1/2 cup low-fat cottage cheese
1 tablespoon vinaigrette dressing (or 2 tablespoons fat-free
yogurt dressing*)
1/2 cup tomato wedges
1 cup fresh cucumber slices
Tuna salad plate with the following ingredients:
1 slice whole wheat bread
1 large leaf romaine lettuce
1/2 cup Tuna Salad*
Dinner
1 medium peach
1 small whole wheat roll
1 cup collard greens cooked with 1 teaspoon canola oil
3 ounces Turkey Meatloaf* (follow substitutions in the
recipe)
1 small baked potato with the following:
1 chopped scallion stalk
1 tablespoon grated reduced-fat natural cheddar cheese (or 1
tablespoon low sodium, reduced-fat natural cheddar cheese)
1 tablespoon fat-free sour cream
Snacks
2 tablespoons unsalted sunflower seeds
1 cup fat-free fruit yogurt (with no sugar added)
*Recipes:
Yogurt Salad Dressing
Serves: 5
Calories per serving: 39
Sodium per serving: 66 mg
Ingredients:
2 tablespoons lemon juice
2 tablespoons dried dill
2 tablespoons dried chives
1/4 cup low-fat mayonnaise
8 ounces fat-free plain yogurt
Directions:
1. Put all ingredients in a bowl. Mix well. Refrigerate until ready to serve.
Tuna Salad
Serves: 5
Calories per serving: 138
Sodium per serving: 171 mg
Ingredients:
6 1/2 tablespoons low-fat mayonnaise
1/3 cup chopped green onions
1/2 cup chopped raw celery
2 6-ounce cans tuna (packed in water)
Directions:
1. Drain and rinse tuna. Place in a bowl and use a fork to break it apart. Add
mayonnaise, onion, and celery. Mix until combined.
Turkey Meatloaf
Serves: 5
Calories per serving: 191
Sodium per serving: 205 mg (74 mg after substitution)
Ingredients:
1/4 cup ketchup (use low-sodium ketchup)
1 tablespoon dehydrated onion flakes
1 large egg
1/2 cup dry regular oats
1 pound lean ground turkey
Directions:
1. Put all ingredients in a bowl. Mix until combined. Transfer to a loaf pan.
2. Bake in a preheated oven at 350 degrees F for 25 minutes.
3. Leave until slightly cool before slicing into 5.
Day 7
Total number of calories per day - 1939 (1935 with substitutions)
Sodium level per day - 1671 mg (1472 mg with substitutions)
Breakfast
1 cup low-fat milk
1 cup orange juice
1/2 cup fat-free fruit yogurt (with no sugar added)
1 medium banana
1 low-fat granola bar
Lunch
1 medium orange
1 cup steamed broccoli
Turkey breast sandwich with the following ingredients:
1 tablespoon Dijon mustard (or 1 tablespoon regular mustard)
2 teaspoons low-fat mayonnaise
2 tomato slices
1 large leaf romaine lettuce
2 slices whole wheat bread
3 ounces turkey breast
Dinner
1 small cookie
1 teaspoon soft tub margarine
1 small whole wheat roll
1 cup cooked carrots
1 cup Scallion Rice*
3 ounces Spicy Baked Fish*
Sautéed spinach with the following ingredients:
1 tablespoon unsalted slivered almonds
2 teaspoons canola oil
1/2 cup spinach
Snacks
1/4 cup dried apricots
1 cup low-fat milk
2 tablespoons unsalted peanuts
*Recipes:
Scallion Rice
Serves: 5
Calories per serving: 200
Sodium per serving: 18 mg
Ingredients:
1/4 cup chopped scallions or green onions
1 1/2 teaspoons low-sodium bouillon granules
4 1/4 cups cooked brown rice
Directions:
1. Cook rice according to package directions.
2. Put the cooked rice in a bowl. Add the bouillon granules and scallions.
Mix until combined.
Spicy Baked Fish
Serves: 4
Calories per serving: 192
Sodium per serving: 50 mg
Ingredients:
1 teaspoon salt-free spicy seasoning
1 tablespoon olive oil
1 pound fish fillet (salmon)
Directions:
1. Rinse fish. Place in paper towels to remove excess moist. Transfer to a
baking dish. Rub with oil and seasoning.
2. Bake in a preheated oven at 350 degrees F for 15 minutes. Divide into 4
and serve along with rice.