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One Day DASH Diet: Breakfast White rice (1 c) Tsukemono (Japanese pickle) (0.5 c) Eggs (3) Sugar (1tsp) Soy sauce (2 tsp) Green tea (16 oz) Lunch Miso Ramen Bowl (1 serv) Aloe Vera Juice Drink (8oz) Afternoon Snack Fage Yogurt, Blood Orange (1 serv) Roasted Japanese Chestnuts (2.5oz) Dinner Soba Noodles (1 c) Fried Tofu (4 oz) Wakame with Shiitake Mushrooms (1 serv) Asparagus (6 pieces) Almond milk (8 oz) Evening Snack Pocky (4 items) Apple, medium (1 item) 1. The DASH diet stands for Dietary Approaches to Stop Hypertension. The DASH diet is an eating plan that helps lower blood pressure in a number of ways, primarily by limiting sodium to no more than 2,300 mg per day. This one-day DASH diet provides how many mg sodium? a. 3389.21mg per day b. 4765.89 mg per day c. 5268.63 mg per day d. 2,523.56 mg per day 2. Ryan was recently diagnosed with hypertension. He knows that reducing dietary sodium and increasing dietary potassium can both help to lower his blood pressure. Of the following foods, which one contains the most potassium per serving? a. apple (1) b. Japanese roasted chestnuts (2.5 oz.) c. green tea (16 oz) d. white rice (1 c.) 3. Fat-free or low-fat milk products are a good source of calcium. The DASH diet contains two to three servings of fat-free or low-fat milk, and the 2,100 calorie DASH eating plan recommends 1,200 mg calcium per day. How does the calcium content of this one-day DASH diet compare to the 2,100 calorie DASH eating plan calcium recommendations? a. There are almost 400 mg more calcium in the diet than is recommended. b. There is slightly more calcium in the diet than is recommended. c. There is exactly as much calcium in the diet as is recommended. d. There is twice as much calcium in the diet as recommended. 4. Many essential dietary minerals such as potassium, calcium, and magnesium are needed for maintaining healthy blood pressure levels. The 2,100 calorie DASH eating plan recommends 500 mg magnesium per day, and this one-day DASH diet menu provides over 236.57 mg per day. Which item in the one-day DASH menu contains the most magnesium? a. egg, raw b. Soba noodles c. fried tofu d. Japanese pickle (0.5 c.) 5. The DASH diet recommends four to five servings of fruit and four to five servings of vegetables, as well as 30 grams dietary fiber per day. Fruits and vegetables are beneficial for blood pressure because they are low in sodium, and they contain potassium and fiber. Which fruit or vegetable contains the most amount of fiber per serving? a. apple b. wakame with shiitake mushrooms c. asparagus d. Japanese pickle 6. The 2,100 calorie eating plan for the DASH diet recommends no more than 6% of calories from saturated fat. What percent of calories in this one-day DASH diet menu come from saturated fat? a. 5.98% b. 9.85% c. 13.48% d. 4.89% 7. Breads and starchy food products are often hidden sources of sodium. Which bread or starchy food item on the one-day DASH diet menu provides the most sodium per serving? a. Japanese roasted chestnuts (2.5 oz.) b. Miso Ramen Bowl (1 serv) c. soba noodles d. white rice (1 c) 8. Fruits and vegetables are naturally low in sodium. For packaged foods that contain a Nutrition Facts panel, any food with less than 5 mg sodium per serving can be labeled “sodium free.” If the following fruits and vegetables from the one-day DASH menu had a Nutrition Facts panel, which one could be labeled “sodium free”? a. wakame with shiitake mushrooms b. asparagus c. apple d. Japanese pickle 9. The Daily Value (DV) on the Nutrition Facts panel for sodium is 2,400 mg. Which item from the one-day DASH menu contains more than the DV for sodium? a. miso ramen bowl (1 serv) b. Japanese roasted chestnuts (2.5oz) c. wakame with shiitake mushrooms (1 serv) d. soy sauce (2 t) 10. The DASH pattern calls for increasing fruits and vegetables. Which other food could Ryan add to improve his diet that is recommended by the DASH pattern? a. whole grains b. ground beef c. full fat ice cream

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