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Meal Plan

Very comprehensive meal plan is presented. Specifics are given in areas of types of foods
necessary or limited. All is supported with peer-review articles.

Obesity is a major risk factor of high cholesterol and hypertension; obese individuals must be
conscious of this because it can have life threatening complications. For this reason, it is wise
for someone who is classified as obese to use the DASH diet because it is proven to lower blood
pressure, cholesterol, and bodyweight. [1,2]

Diet Description

DASH stands for Dietary Approaches to Stop Hypertension, which is a flexible diet plan that
requires no special foods nor elimination of whole food groups like many fad diets. There is a
focus on the following items:

 Fruits, vegetables, and whole grains.


 Fat-free or low-fat dairy, lean meat, beans, nuts, and seeds
 Foods high in saturated fat, sugary beverages, alcohol and sodium are to be limited

In addition to eating to these guidelines individuals should be maintaining some level of


consisitient physical activity in order to live a healthier lifestyle.

Specifics of the Dash Diet Plan

Whole Fat-free or low-fat Lean meats,


Vegetables Fruits
Grains dairy products poultry, and fish
1,200 Cal. 4–5 3–4 3–4 2–3 3 or less
1,400 Cal. 5–6 3–4 4 2–3 3–4 or less
1,600 Cal. 6 3–4 4 2–3 3–4 or less
1,800 Cal. 6 4–5 4–5 2–3 6 or less
2,000 Cal. 6–8 4–5 4–5 2–3 6 or less
2,600 Cal. 10–11 5–6 5–6 3 6 or less
3,100 Cal. 12–13 6 6 3–4 6–9

Nuts, seeds, Fats Sweets and added Maximum


and legumes and oils sugars sodium limit
1,200 Cal. 3 per week 1 3 or less per week 2,300 mg/day
1,400 Cal. 3 per week 1 3 or less per week 2,300 mg/day
1,600 Cal. 3–4 per week 2 3 or less per week 2,300 mg/day
1,800 Cal. 4 per week 2–3 5 or less per week 2,300 mg/day
2,000 Cal. 4–5 per week 2–3 5 or less per week 2,300 mg/day
2,600 Cal. 4–5 per week 3 ≤2 2,300 mg/day
3,100 Cal. 4–5 per week 4 ≤2 2,300 mg/day

Serving Size Suggestions


Grains
Serving Sizes 1 slice bread
1 oz dry cerealb
½ cup cooked rice, pasta, or cerealb
Examples and Notes Whole-wheat bread and rolls, whole-wheat pasta, English
muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice,
unsalted pretzels and popcorn
Significance of Each Food Major sources of energy and fiber
Group to the DASH Eating
Plan
Vegetables
Serving Sizes 1 cup raw leafy vegetable
½ cup cut-up raw or cooked vegetable
½ cup vegetable juice
Examples and Notes Broccoli, carrots, collards, green beans, green peas, kale, lima
beans, potatoes, spinach, squash, sweet potatoes, tomatoes
Significance of Each Food Rich sources of potassium, magnesium, and fiber
Group to the DASH Eating
Plan
Fruits
Serving Sizes 1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned fruit
½ cup fruit juice
Examples and Notes Apples, apricots, bananas, dates, grapes, oranges, grapefruit,
grapefruit juice, mangoes, melons, peaches, pineapples,
raisins, strawberries, tangerines
Significance of Each Food Important sources of potassium, magnesium, and fiber
Group to the DASH Eating
Plan
Fat-free or low-fat dairy products
Serving Sizes 1 cup milk or yogurt
1½ oz cheese
Examples and Notes Fat-free milk or buttermilk; fat-free, low-fat, or reduced-fat
cheese; fat-free/low-fat regular or frozen yogurt
Significance of Each Food Major sources of calcium and protein
Group to the DASH Eating
Plan
Lean meats, poultry, and fish
Serving Sizes 1 oz cooked meats, poultry, or fish
1 egg
Examples and Notes Select only lean; trim away visible fats; broil, roast, or poach;
remove skin from poultry
Significance of Each Food Rich sources of protein and magnesium
Group to the DASH Eating
Plan
Nuts, seeds, and legumes
Serving Sizes ⅓ cup or 1½ oz nuts
2 Tbsp peanut butter
2 Tbsp or ½ oz seeds
½ cup cooked legumes (dried beans, peas)
Examples and Notes Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower
seeds, peanut butter, kidney beans, lentils, split peas
Significance of Each Food Rich sources of energy, magnesium, protein, and fiber
Group to the DASH Eating
Plan
Fats and oils
Serving Sizes 1 tsp soft margarine
1 tsp vegetable oil
1 Tbsp mayonnaise
2 Tbsp salad dressing
Examples and Notes Soft margarine, vegetable oil (canola, corn, olive, safflower),
low-fat mayonnaise, light salad dressing
Significance of Each Food The DASH study had 27% of calories as fat, including fat in or
Group to the DASH Eating added to foods
Plan
Sweets and added sugars
Serving Sizes 1 Tbsp sugar
1 Tbsp jelly or jam
½ cup sorbet, gelatin dessert
1 cup lemonade
Examples and Notes Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple
syrup, sorbet and ices, sugar
Significance of Each Food Sweets should be low in fat
Group to the DASH Eating
Plan

Week Menu
The week menu is planned for an individual who requires about 2000 daily calories and based
on the suggested servings of the food groups listed in the meal plan section. These are all low-
fat, low sodium foods, and high in fiber.

Monday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 1 apple w/ Sandwich Jell-O cup Roasted Turkey
slices) PB (1 tbsp) - Whole grain bread (2 slices) Clementine Sauteed Carrots
- PB spread (1 tbsp) - Chicken breast slices (3 oz) Side salad w/ Ita
Greek yogurt (1 cup) - Low-fat cheese (1 slice)
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Tuesday
Breakfast Snack Lunch Snack Dinner
Egg (2) Peppers (½ Salad Cheese stick Spaghetti w/ me
Oatmeal (1 Cup) cup) - Spinach (2 cups) Baby carrots - whole gr
- Blueberries Hummus - Grape tomatoes (8) (1/2 cup) - Spaghet
(1/2cup) (½ cup) - Cucumber (Half) - Turkey m
- Dried Cranberry (1/2 Cup)
- Turkey breast (4 ounces)
- Italian Dressing
Low-fat milk (1 cup)
Wednesday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 Cheese stick Tuna salad sandwich 1 apple w/ Salmon (4 oz)
slices) Baby carrots - Whole grain bread (2 slices) PB (1 tbsp) Whole grain rice
- PB spread (1 tbsp) (1/2 cup) - Tuna (1 can) Roasted cucumb
Greek yogurt (1 cup) - Low-fat mayo (1/4 cup) tomatoes (1 cup
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Thursday
Breakfast Snack Lunch Snack Dinner
Egg (2) Jell-O cup Sandwich Peppers (½ Baked sweet pot
Oatmeal (1 Cup) Clementine - Whole grain bread (2 slices) cup) Chicken breast (
- Blueberries - Chicken breast slices (3 oz) Hummus Side salad w/ Ita
(1/2cup) - Low-fat cheese (1 slice) (½ cup)
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Friday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 1 apple w/ Tuna salad sandwich Cheese stick Spaghetti w/ me
slices) PB (1 tbsp) - Whole grain bread (2 slices) Baby carrots - whole gr
- PB spread (1 tbsp) - Tuna (1 can) (1/2 cup) - Spagetto
Greek yogurt (1 cup) - Low-fat mayo (1/4 cup) Turkey meatball
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
Saturday
Breakfast Snack Lunch Snack Dinner
Egg (2) Peppers (½ Salad Jell-O cup Roasted Turkey
Oatmeal (1 Cup) cup) - Spinach (2 cups) Clementine Sauteed Carrots
- Blueberries Hummus - Grape tomatoes (8) Side salad w/ Ita
(1/2cup) (½ cup) - Cucumber (Half)
- Dried Cranberry (1/2 Cup)
- Turkey breast (4 ounces)
- Italian Dressing
Low-fat milk (1 cup)
Sunday
Breakfast Snack Lunch Snack Dinner
Whole wheat toast (2 Cheese stick Sandwich 1 apple w/ Salmon (4 oz)
slices) Baby carrots - Whole grain bread (2 slices) PB (1 tbsp) Whole grain rice
- PB spread (1 tbsp) (1/2 cup) - Chicken breast slices (3 oz) Roasted cucumb
Greek yogurt (1 cup) - Low-fat cheese (1 slice) tomatoes (1 cup
- Baby Spinach (1 cup)
Almonds (1/2 cup)
Cranberry Juice (1 cup)
1. https://www.ncbi.nlm.nih.gov/pubmed/11136953
2. https://www.nhlbi.nih.gov/research/resources/obesity/completed/premier.htm
3. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan#footnote1a

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