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Learn how your current food habits compare with the DASH eating
What’s on Your Plate? plan by using this worksheet for 1—2 days. List the food amounts
1,400—1,600 calories a day calories and sodium for all you eat and drink on a gien day. rack
your serings by checking off the corresponding number of circles.
o find your specific daily calorie needs use the ody eight lanner niddk.nih.gobwp. ind the informa TODAY’S DATE
tion about calories and the amount of sodium in foods on nutrition facts labels mobile applications or online. / /
BREAKFAST CALORIES SODIUM (MG) DAILY SERVINGS
These are the recommended
servings in the DASH eating
plan food groups.
Fill in the number of servings
that match the food item
you’ve listed.
See how what you eat compares
to the DASH eating plan.
LUNCH
rains mostly whole grains
— servings per day
egetables
— servings per day
Fruits
servings per day
DINNER
Dairy fatfree/lowfat
— servings per day
ean
eats Fish and oultry
— servings or less per day
Fats and ils
— servings per day
SNACKS
uts Seeds and egumes
— servings per week
otal your numbers.
our daily targets are 1— Sweets and Added Sugars
1 calories and a sodium leel between 1 and servings or less per week
2 milligrams. f you miss your targets see A eek TOTAL TOTAL
ith DASH for menu ideas to get closer to your goals. CALORIES SODIUM (MG)
he DASH ating lan is a heart healthy approach
that has been scientifically proen to lower 1
blood pressure and hae other health benefits.
o learn more go to www.nhlbi.nih.goDASH.
Following the DA ating Plan
FOR 1,400 TO 1,600 CALORIES PER DAY
Gr V Fr Dr
— S S DA — S S DA S S DA — S S DA
Sr fir Sr
, Sr
, Sr
, fir
, fir r
SERVING SIZE SERVING SIZE SERVING SIZE SERVING SIZE
1 slice bread 1 cup raw leafy 1 medium fruit 1 cup milk
1 oz dry cereal egetable ¼ cup dried fruit 1 cup yogurt
½ cup cooked rice ½ cup cutup raw or unsweetened 1 ½ oz cheese
pasta or cereal cooked egetable ½ cup fresh froen or
½ cup egetable uice canned fruit or fruit uice EXAMPLES
EXAMPLES atfree skim or
atmeal grits brown EXAMPLES EXAMPLES lowfat 1 milk or
rice unsalted pretels roccoli carrots Apples apricots buttermilk fatfree
and popcorn whole collards green beans bananas dates grapes lowfat or reducedfat
grain cereal whole green peas kale oranges grapefruit cheese fatfree or
wheat bread rolls lima beans potatoes grapefruit uice man lowfat regular or
pasta nglish muffin spinach suash sweet goes melons peaches froen yogurt fortified
pita bread bagel potatoes tomatoes pineapples raisins soy beerage lactose
strawberries tangerines free products
L M, F, F O N, S, S
Pr, E L
A Sr
— S S SS DA — S S DA — S S PER WEEK S S SS PER WEEK
Sr r Sr r Sr r, S
E
, r,
fir
SERVING SIZE SERVING SIZE SERVING SIZE
1 oz cooked meats 1 tsp soft margarine SERVING SIZE 1 tbsp sugar
fish or poultry 1 tsp egetable oil ⅓ cup or 1 ½ oz nuts 1 tbsp elly or am
1 egg 1 tbsp mayonnaise unsalted ½ cup sorbet gelatin
EXAMPLES 2 tbsp salad dressing 2 tbsp peanut butter 1 cup lemonade
hicken or turkey 2 tbsp or ½ oz seeds
without skin salmon EXAMPLES ½ cup cooked legumes EXAMPLES
tuna trout lean cuts Soft margarine egeta dry beans and peas ruitflaored gelatin
of beef pork and lamb ble oil such as canola fruit punch hard candy
corn olie or safflower EXAMPLES elly maple syrup
lowfat mayonnaise Almonds haelnuts sorbet and ices sugar
light salad dressing mied nuts peanuts
walnuts sunflower seeds
peanut butter kidney
beans lentils split peas
he DASH ating lan is a heart healthy approach
that has been scientifically proen to lower
blood pressure and hae other health benefits.
o learn more go to www.nhlbi.nih.goDASH.
Following the DA ating Plan
FOR 1,400 TO 1,600 CALORIES PER DAY
Gr
—6 SERVINGS PER DAY
Sr fir
whole wheat SERVING SIZE
bread 1 slice bread
oatmeal 1 oz dry cereal
½ cup cooked rice pasta or cereal
EXAMPLES
atmeal grits brown rice unsalted pretels and
popcorn whole grain cereal whole wheat bread
rolls pasta nglish muffin pita bread bagel
brown rice
kale
V
—4 SERVINGS PER DAY
Sr
,
, fir
SERVING SIZE
1 cup raw leafy egetable
½ cup cutup raw or cooked egetable
green beans ½ cup egetable uice
EXAMPLES
egetable uice
roccoli carrots collards green beans green
peas kale lima beans potatoes spinach suash
sweet potatoes tomatoes
he DASH ating lan is a heart healthy approach
that has been scientifically proen to lower
blood pressure and hae other health benefits.
o learn more go to www.nhlbi.nih.goDASH.
Following the DA ating Plan
FOR 1,400 TO 1,600 CALORIES PER DAY
dried fruit
Fr
4 SERVINGS PER DAY
Sr
,
, fir
apple
SERVING SIZE
1 medium fruit
clementine ¼ cup dried fruit unsweetened
½ cup fresh froen or canned fruit or fruit uice
EXAMPLES
Apples apricots bananas dates grapes oranges
grapefruit grapefruit uice mangoes melons
peaches pineapples raisins strawberries tangerines
shredded cheese
Dr
— SERVINGS PER DAY
Sr
r
sliced
cheese
SERVING SIZE
1 cup milk
1 cup yogurt
milk 1 ½ oz cheese
EXAMPLES
atfree skim or lowfat 1 milk or buttermilk
fatfree lowfat or reducedfat cheese fatfree
or lowfat regular or froen yogurt fortified soy
beerage lactosefree products
he DASH ating lan is a heart healthy approach
that has been scientifically proen to lower 4
blood pressure and hae other health benefits.
o learn more go to www.nhlbi.nih.goDASH.
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