DASH Meal Exchanges

OatmealBowl

Based on 2,000 calorie plan*:

• (Whole) Grains (6-8): 6
• Vegetables (4-5): 4
• Fruit (4-5): 3
• Fat or Low Fat Milk (3): 2
• Lean and/or Vege protein (6 or less): 6
• Nuts, seeds, legumes: (4-5 wk): 1
• Fats and oils (2-3): 3
• Sugar and Sweets (5 or less wk): 1

All nutrients (Carbs, Fat, Protein, Sodium) are in range. Sugar little bit over due to cider.

Breakfast: Oatmeal with mixed berries and tsp. PB; cracked wheat sourdough slice, dry
Snack: Wheat crackers, cheese, apple
Lunch: turkey patty melt on wheat with grilled onions
Snack: Mandarin Orange, rice cake
Dinner: Steak, sweet potato, broccoli, roasted tomatoes and purple onion; pear cider
Sweets: Oreo Cookie
Drink: Green tea x 2


For more info, see "Following the DASH Eating Plan": https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
*I base my meals on the 2K calorie plan, but it tends to work out to about 1,8K per day.

woodruffsteve1467

Thanks for posting! How long have you been practicing a DASH diet?

OatmealBowl

woodruffsteve1467 wrote: »

Thanks for posting! How long have you been practicing a DASH diet?

on my 3rd week. Mission is to try it for 6 months, get my labs redrawn (as I am doing DASH to help lower my cholesterol) and see where things stand. I do feel better being on it and have lost a few lbs. Come evening, it's fun to see what check boxes are left on my tracker and make a meal up with that. Usually its veggies and fruit - Salad it is (or some type of buddha bowl)!

woodruffsteve1467

What kind of a tracker is it?

OatmealBowl

I PM’d you the link. Paper form tracker following DASH guidelines. I added checkboxes and recommended vegetarian option to it.