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El Almuerzo

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  1. "almohadón" English translation;
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  4. HIGH TEA WITH CASTRO.
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The DASH eating plan below is based on 2, calories per day. Dairy foods, low-fat or non- fat 8 oz. Those who choose not to eat dairy can substitute non-dairy alternatives like unsweetened soy, pea, or almond milk. Lean meat, poultry, fish 6 oz or less 3 oz cooked chicken, turkey, fish or lean meat 1 egg no more than 4 yolks per week Skinless poultry; white meat Salmon, tuna sardines, cod, etc. Round or loin cuts of beef, venison, pork, and lamb Roast, broil or grill meats.

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Soy-based options i. Lean meat, poultry, fish cont. Fats and Oils 1 tsp.


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  • Choose spreads and dressings based on these oils. Try frozen fruits such as grapes or homemade frozen fruit sorbet. Getting Started 1. Change gradually and focus on small steps to big change. Add more fruit and vegetables to your day. Use fresh, frozen, canned, or dried.

    Try ready-to-eat items such as pre- peeled carrots, baby carrots, prewashed salad mix, individual- sized cans of fruit packed in their own juice. Aim for 3 servings of dairy or non- dairy alternatives per day. Treat meat and poultry as one part of the whole meal, instead of the focus. Three ounces of red meat and poultry is about the size of a deck of cards.