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el ollowing the DASH Eating Plan Use this chart to help you plan your menus—or take it with you when you go to the store, Servos Por bay enrvne Save Temmpicsmndnome | Satiewres ot Ear = ers | cule | clits | clits Saaneaatr ree oe ewe eras caseaal carcass ‘arase 1 exec ‘acu coc os, raaae Sa cane eee Sa | 48 | 66 |rawrnatvveceane | soecst arom claws | Baregueeet potassium, magnesium, Ye cup cut-up raw oF fr tor cooked wagetabe Ye cup vegetable hice @ | 46 | 56 |i medium rut Ye cup died tit ‘Vz cup fresh, frozen, oF anne fat Breappibs, rane, Strawberries, tangeines ‘Ye cup tr juice Irnportant sources of potassium, magnesium, nd for etd 23 | 23 | 3 |teupmikeryogut | Fat too (ki) orlow.tat | Major sources of calcium eee (39) mile or button | and proton ord 12 2 choose tars low-fat oF Ete reouostfat cheowe, {tree or ovr fat regular or frozen yogurt Pe 6 [coress| 6 | tczcoomedmeats, | Sclectonlyiears wn | Rich sources of protain Ponaeor poutiyorneh ‘wey valde tatbes, | and’ magnesium i fast, oF Poach remove east ‘Sn for pouty Spe |4Sper| 1 |Yecuportizaznuts | Almonds, hazonus, maxed | ich sources of eneray wos | “ede! ° fe pear, wane, | mages. oy 2 Tosp peanut butter | Suntioner seeds, paanut Bute aaney bears, 2 Tosp or 202 soods | fortis, Sot poas.

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