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DASH diet: Sample menus
Snack (anytime)
- 1 peach.
- 1/4 cup almonds.
| Day 3 DASH servings | |
|---|---|
| Grains and grain products: | 5 |
| Vegetables: | 6 1/2 |
| Fruits: | 4 |
| Dairy foods, low-fat or fat-free: | 2 |
| Lean meat, fish, poultry and eggs: | 4 |
| Nuts, seeds and dry beans: | 1 |
| Fats and oils: | 4 |
| Sweets: | 0 |
| Day 3 nutritional analysis | |||
|---|---|---|---|
| Calories: | 2,114 | Total fat: | 74 g |
| Sodium: | 1,462 mg | Saturated fat: | 12 g |
| Potassium: | 5,406 mg | Monounsaturated fat: | 38 g |
| Magnesium: | 579 mg | Polyunsaturated fat: | 18 g |
| Calcium: | 1,333 mg | Total carbohydrate: | 290 g |
| Protein: | 96 g | Dietary fiber: | 44 g |
| Cholesterol: | 233 mg | Added sugars: | 10 g |
