Magazine article Nutrition Action Healthletter

A Day's Worth of Food

Magazine article Nutrition Action Healthletter

A Day's Worth of Food

Article excerpt

The diets used in the DASH and OmniHeart studies trim blood pressure and LDL ("bad") cholesterol. Here's a hybrid of the two OmniHeart diets--one higher in protein and one higher in unsaturated fat--that also lowered triglycerides. We used the Wild Card (see below) for protein (the salmon), but you can use it for more oil or carbs if you prefer.

This version is for someone who needs only 2,100 calories a day. We added a few extra servings of fruits and vegetables. Extra salad greens can't hurt!

BREAKFAST

Fruit                   2 servings   1 banana, 1 melon wedge
Low-fat Dairy           1            1 cup milk
Grains                  2            1 cup bran cereal

LUNCH & AFTERNOON SNACK

Fish, Poultry, & Meat   1 serving    4 oz. chicken
Vegetables              6            4 cups greens, 1 cup raw veggies
Oils & Fats             1            1 Tbs. oil (in 2 Tbs. salad
                                     dressing)
Fruit                   2            1 orange, 1/4 cup dried fruit
Legumes & Nuts          1            1/4 cup almonds
Grains                  2            2 oz. baguette

DINNER & EVENING SNACK

Fish, Poultry, & Meat   1 serving    4 oz. salmon--Wild Card
Vegetables              3            1 cup broccoli, 1/2 cup carrots
Legumes & Nuts          1            1/2 cup bean salad
Oils & Fats             1            1/2 Tbs. oil (in bean salad),
                                     1/2 Tbs. oil (in broccoli &
                                     carrots)
Low-fat Dairy           1            1 cup plain yogurt
Fruit                   1            1/2 cup berries
Desserts & Sweets:      2            2 small cookies

DAILY TARGETS

Below are the OmniHeart study's targets for a day's worth of food. …

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