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.