Sample Recipe courtesy of U.S. News
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What You’ll Eat
Following the Mayo Clinic Diet’s food pyramid means you’ll chow down on fruits, vegetables, and whole grains; go easy on protein and dairy; even easier on fats; and reserve sweets for special occasions. The healthful foods emphasized are low in energy density, meaning you can eat more but take in fewer calories.
You’re free to enjoy as much of the approved foods as you want for the first two weeks, but eventually you’ll set a calorie cap and aim for a certain number of daily servings of each food group.
Whether you satisfy your veggie requirement with asparagus or broccoli is up to you, as is each meal’s country of origin. Go Greek, Italian, Mexican or French—cuisine is limited only by your culinary prowess.
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If you keep the diet’s basic eating principles in mind, you can scour recipes from any source and decide if they fit into your plan. If you’d rather bypass the guesswork, Mayo Clinic has put its stamp of approval on these recipes and cookbooks:
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.
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
2 slices whole-wheat bread
¾ cup (unsalted) chicken salad
1 tbsp. Dijon (regular) mustard
½ cup fresh cucumber slices
½ cup tomato wedges
1 tbsp. sunflower seeds
1 tsp. low-calorie Italian dressing
½ cup fruit cocktail
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
1/3 cup almonds, unsalted
¼ cup raisins
½ cup fat-free, no-sugar-added fruit yogurt