Eating Well to Lower Your Blood Pressure

SAMPLE MENU
Based on 2000 Calories
Breakfast
1/2 cup instant oatmeal, flavored
1 mini whole wheat bagel
1 medium banana
1 cup fat free milk
1 Tbsp cream cheese, fat free
Lunch
Chicken breast sandwich:
2 slices (3 oz) chicken breast, skinless
2 slices whole wheat bread
1 slice (3/4 oz) American cheese, reduced fat
1 large leaf romaine lettuce
2 slices tomato
1 Tbsp mayonnaise, lowfat
1 medium peach
1 cup apple juice
Supper
1 cup spaghetti
3/4 cup meatless spaghetti sauce
3 Tbsp Parmesan cheese
Spinach salad:
1 cup fresh spinach leaves
1/4 cup fresh carrots, grated
1/4 cup fresh mushrooms, sliced
2 Tbsp vinaigrette dressing
1/2 cup corn, cooked from frozen
1/2 cup mandarin oranges, juice packed
Snack
1/3 cup almonds
1/4 cup dried apricots
1 cup fruit yogurt, fat free, no sugar added
COMMONWEALTH OF KENTUCKY
DEPARTMENT FOR PUBLIC HEALTH
275 E MAIN STREET, HS2W-D
FRANKFORT, KY 40621-0001
9.2 L PAM-NUTR-261 REV 11/06
This Institution is an Equal Opportunity Provider
SAMPLE MENU
SAMPLE MENU
EATING WELL
TO LOWER YOUR
BLOOD PRESSURE
DASH
THE PROVEN WAY
TO
LOWER YOUR
BLOOD PRESSURE
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