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DASH Meal Exchanges
OatmealBowl
Posts: 82 Member
Based on 2,000 calorie plan*:
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.
- (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.
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Replies
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Thanks for posting! How long have you been practicing a DASH diet?0
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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)! 0 -
What kind of a tracker is it?0
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I PM’d you the link. Paper form tracker following DASH guidelines. I added checkboxes and recommended vegetarian option to it. 0
This discussion has been closed.