149x Filetype PDF File size 0.11 MB Source: somoscommunitycare.org
Following the DASH Eating Plan — Chinese Use this chart to help you plan your menus – or take it with you when you go to the store. 1,800 2,000 2,600 Significance of Each Food Group Calories Calories Calories Serving Sizes Examples and Notes Food Group to the DASH Eating Plan 1 slice bread Whole wheat bread and rolls, whole Major sources of energy and wheat pasta, English muffin, pita fiber 1 oz dry cereal † bread, bagel, cereals, grits, Grains* 6 6-8 10-11 oatmeal, brown rice, unsalted ½ cup cooked pretzels and popcorn, buckwheat rice, pasta, or noodle, multi-grain rice, udon cereal noodle, wheat dumpling with chicken and black fungus 1 cup raw leafy Broccoli, carrots, collards, green Rich sources of potassium, vegetable beans, green peas, kale, lima magnesium, and fiber beans, potatoes, spinach, squash, ½ cup cut-up raw sweet potatoes, tomatoes, bok Vegetables 3-4 4-5 5-6 or cooked choy, Chinese broccoli, cabbage, vegetable bitter melon, bean sprout, bamboo shoot, pumpkin, turnip ½ cup vegetable juice 1 medium fruit Apples, apricots, bananas, dates, Important sources of grapes, oranges, grapefruit, potassium, magnesium, and ¼ cup dried fruit grapefruit juice, mangoes, melons, fiber peaches, pineapples, raisins, Fruits 4 4-5 5-6 ½ cup fresh, strawberries, tangerines frozen, or canned fruit ½ cup fruit juice Fat-free or 1 cup milk or Fat-free (skim) or low-fat (1%) milk Major sources of calcium and yogurt or buttermilk; fat-free, low-fat, or protein Low-fat milk and 2-3 2-3 3 reduced-fat cheese; fat-free or low- dairy products 1 ½ oz cheese fat regular or frozen yogurt, sugar- free soy milk, tofu 1 oz cooked Select only lean meats; trim away Major sources of protein and Lean meats, 6 or meats, poultry, or visible fat; broil, roast or poach; magnesium poultry, and fish 3-6 less 6 fish remove skim from poultry. 1 egg‡ 1/3 cup or 1 ½ oz Almonds, hazelnuts, mixed nuts, Rich sources of energy, nuts peanuts, walnuts, sunflower seeds, magn(esium, protein, and fiber peanut butter, kidney beans, lentils, 2 Tbsp peanut split peas, red bean, green bean, Nuts, seeds, and 3 per 4-5 per butter black bean, black eye bean, 1 edamame, pumpkin seeds, sesame legumes week week 2 Tbsp or ½ oz seed, wolfberry seeds ½ cup cooked legumes (dry beans and peas) 1 tsp soft Soft margarine, vegetable oil (such The DASH study had 27 margarine as canola, corn, olive, or safflower), percent of calories as fat, low-fat mayonnaise, light salad including fat in or added to 1 tsp vegetable oil dressing, avocado paste foods Fats and oils§ 2 2-3 3 1 Tbsp mayonnaise 2 Tbsp salad dressing 1 Tbsp sugar Fruit-flavored gelatin, fruit punch, Sweets should be low in fat 5 or hard candy, jelly, maple syrup, Sweets and 1 Tbsp jelly or jam sorbet, and ices, sugar, tofu flan, added sugars 0 less per ≤2 grass jelly, sugar-free lotus root week ½ cup sorbet, powder, sugar-free aloe vera juice gelatin 1 cup lemonade * Whole grains are recommended for most grain servings as a good source of fiber and nutrients. † Serving sizes vary between ½ cup and 1¼ cups, depending on cereal type. Check out the product’s Nutrition Facts label. ‡ Because eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat. § Fat content changes serving amount for fats and oils. For example, 1 Tbsp of regular salad dressing equals one serving: 1 Tbsp of a low-fat dressing equals one-half serving; 1 Tbsp of a fat-free dressing equals zero servings. Abbreviations: oz = ounce tbsp = tablespoon tsp = teaspoon
no reviews yet
Please Login to review.