Here’s a day of typical meals on a 2,000-calorie DASH diet at a 2,300 mg. sodium level. Substitutions for a 1,500 mg. sodium level are in parentheses.

Breakfast

¾ cup bran flakes cereal (¾ cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk

1 slice whole-wheat bread with 1 tsp. (unsalted) margarine

1 cup orange juice

Lunch

Sandwich—

2 slices whole-wheat bread

¾ cup (unsalted) chicken salad

1 tbsp. Dijon (regular) mustard

Salad—

½ cup fresh cucumber slices

½ cup tomato wedges

1 tbsp. sunflower seeds

1 tsp. low-calorie Italian dressing

½ cup fruit cocktail

Dinner

3 oz. beef, eye of the round, with 2 tbsp. fat-free beef gravy

1 cup green beans, sautéed with ½ tsp. canola oil

1 small baked potato topped with 1 tbsp. fat-free sour cream, 1 tbsp. grated, reduced-fat natural (low-sodium) cheddar cheese and 1 tbsp. chopped scallions

1 small whole-wheat roll with 1 tsp. (unsalted) soft margarine

1 small apple

1 cup low-fat milk

Snacks

1/3 cup almonds, unsalted

¼ cup raisins

½ cup fat-free, no-sugar-added fruit yogurt