Bella Adams
The nutrition plan was developed according to the American Dietary Approaches to Stop Hypertension (DASH). The DASH diet involves limiting salt intake and increasing the number of foods that contain little sodium in the diet while increasing foods rich in potassium, magnesium, and calcium – trace elements and minerals that help reduce blood pressure.
The main recommendations of the DASH menu are to eat lots of vegetables, fruits, low-fat dairy products, whole grain cereals, whole grain bread, fish, chicken, and nuts. Small portions of red meat, sweets, and sugary drinks are allowed.
Maybe you want to try it out and see if it’s right for you. The three-day menu will help you start following the DASH diet, and even add these dishes to your daily menu.
Remember that sometimes you can eat more or less according to the recommendations of the diet plan for the prevention of hypertension. In general, this is not a big deal, the main thing is that you continue to follow the diet recommendations. The exception is a clear limitation of the amount of salt in the diet, i.e. sodium reduction.
Breakfast
- 1 whole grain muffin with 2 tablespoons of peanut butter without salt.
- 1 orange.
- 1 glass of skim milk
- 1 cup of decaf coffee.
Lunch
- Spinach salad made from 4 cups of fresh spinach leaves, 1 diced pear, ½ cup of chopped tangerines or oranges, 1/3 of chopped almonds, and 2 tbsp of wine vinegar.
- 12 wheat crackers without salt, or 3 dietary wheat bread.
- 1 glass of skim milk.
Dinner
- 100 grams of cod fish baked in herbal seasonings (rosemary, coriander, etc.).
- ½ cup of brown rice pilaf with vegetables.
- ½ cup fresh or frozen steamed green peas.
- 1 small pita bread.
- 2 tbsp of olive oil.
- 1 cup fresh or frozen berries with chopped mint leaves.
- Herbal tea, such as mint or lemon balm.
Snack, possibly 1 time at any time
- 1 cup of low-fat, low-calorie yogurt.
- 4 dietary wheat bread.
Composition of nutrients in food products for 1 day of the diet:
- Calories – 2015 kcal.
- Total fat – 70 g.
- Saturated fats – 10 g.
- Trans fats – 0 g.
- Monounsaturated fats – 25 g.
- Cholesterol – 70 mg.
- Carbohydrates in total – 267 g.
- Fiber – 39 g.
- Total sugar – 109 g.
- Proteins in total – 90 g.
- Sodium – 1607 mg.
- Potassium – 3274 mg.
- Calcium – 1298 mg
- Magnesium – 394 mg.
Day #1 – Ratio of product groups
- Cereals and grain products – 7.
- Vegetables – 5.
- Fruits – 5.
- Dairy products (low-fat or low-fat) – 3.
- Meat, chicken, and fish – 3.
- Seeds, nuts, legumes – 2.
- Fats and oils – 3
- Sweets – 1.
Menu day #2
Breakfast
- 1 cup of mixed fruit, such as watermelon, banana, apple, and berries, topped with 1 cup of low-fat vanilla-flavored yogurt and 1/3 cup of walnuts.
- 1 brown muffin.
- 1 tsp of butter.
- 1 cup skim milk.
- Herbal tea.
Lunch
- Curry chicken wrapped in pita bread. The dish is made from 1 whole grain tortilla, 2/3 cup of cooked curry chicken, cut into pieces, about 85 g.
- 1/2 cup of chopped apple.
- 1 1/2 tbsp. yogurt for salads.
- 1/2 tsp. curry seasoning.
- 1/2 cup of carrots cut into strips.
- 1 cup skim milk.
Dinner
- 1 cup of cooked whole-grain spaghetti with tomato sauce without salt.
- 2 cups of mixed greens and salad.
- 1 tsp of low-calorie Caesar sauce.
- 1 whole grain pita bread.
- 1 tsp of olive oil.
- 1 nectarine.
- Mineral water.
Snack, possibly 1 time at any time
- ¼ cup of raisins.
- 30 g of small pretzels or unsalted crackers.
- 2 tbsp of sunflower seeds.
Composition of nutrients in food products for day 2 of the diet:
- Calories – 2165 kcal.
- Total fat – 72 g.
- Saturated fats – 11 g.
- Trans fats – 0 g.
- Monounsaturated fats – 14 g.
- Cholesterol – 101 mg.
- Total carbohydrates – 311 g.
- Fiber – 36 g.
- Total sugar – 125 g.
- Proteins in total – 95 g.
- Sodium – 1855 mg.
- Potassium – 4026 mg.
- Calcium – 1363 mg.
- Magnesium – 507 mg.
Day #2 – Ratio of food groups
- Cereals and cereal products – 7.
- Vegetables – 5.
- Fruits – 5.
- Dairy products (low-fat or low-fat) – 3.
- Meat, chicken, and fish – 3.
- Seeds, nuts, legumes – 2.
- Fats and oils – 3.
- Sweets – 0.
Menu day #3
Breakfast
- 1 cup of oatmeal cooked without salt with 1 tsp of cinnamon.
- 1 piece of whole wheat toast.
- 1 tsp of butter.
- 1 banana.
- 1 glass of skim milk.
Lunch
- Tuna salad, made from ½ cup of canned dry salt-free tuna, about 85 g, 2 tbsp. l. light mayonnaise, 15 grapes, ¼ cup chopped celery. Put the salad on lettuce leaves.
- 8 unsalted whole grain crackers, or 3 diet bread.
- 1 glass of skim milk.
Dinner
- Veal and vegetable kebab. A kebab made from veal, about 85 g, and 1 cup of bell peppers, onions, mushrooms, and cherry tomatoes.
- 1 cup of cooked wild rice.
- 1/3 cup pecans.
- 1 cup of pineapple slices.
- 120 g of raspberry smoothie with 1 glass of mineral water.
Snack, possibly 1 time at any time
- 1 cup of light yogurt.
- 1 peach.
Composition of nutrients in food products on day 3 of the diet:
- Calories – 1868 kcal.
- Total fat – 45 g.
- Saturated fats – 7 g.
- Trans fats – 0 g.
- Monounsaturated fats – 19 g.
- Cholesterol – 114 mg.
- Total carbohydrates – 277 g.
- Fiber – 29 g.
- Total sugar – 125 g.
- Proteins in total – 103 g.
- Sodium – 1332 mg.
- Potassium – 4170 mg.
- Calcium – 423 mg.
- Magnesium – 507 mg.
Day #3 – Ratio of food groups
- Cereals and cereal products – 6.
- Vegetables – 5.
- Fruits – 5.
- Dairy products (low-fat or low-fat) – 3.
- Meat, chicken, and fish – 6.
- Seeds, nuts, legumes – 1.
- Fats and oils – 3.
- Sweets – 0.
