dash diet sample menu
overview
the dash diet is an eating plan that can help lower your blood pressure. dash stands for dietary approaches to stop hypertension. it includes fruits, vegetables, whole grains, and low-fat or non-fat dairy. it also includes fish, poultry, beans, nuts, and seeds.
here is a sample menu for the dash diet. it is based on a 2,000-calorie diet with 1,500 mg of sodium. this is a menu for one day.
breakfast
- 3/4 cup (175 ml) bran flakes cereal
- 1 cup (250 ml) skim milk
- 1 medium banana
- 1 slice whole wheat toast
- 1 teaspoon (5 ml) jelly
- 1/2 cup (125 ml) orange juice
lunch
- 3 oz (85 g) skinless chicken breast
- 1 pita bread
- 1 tablespoon (15 ml) low-fat mayonnaise
- raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
- 1 peach
snacks
- 1/4 cup (60 ml) dried apricots
- 1/3 cup (75 ml) mixed, unsalted nuts
- 1 cup (250 ml) skim milk
dinner
- 3 oz (85 g) grilled salmon
- 1/2 cup (125 ml) brown rice
- 1 cup (250 ml) steamed broccoli
- spinach salad with 1 cup (250 ml) raw spinach, 2 cherry tomatoes, 2 cucumber slices
- 1 tablespoon (15 ml) low-sodium, homemade vinaigrette salad dressing
- 1 cup (250 ml) melon cubes
current as of: september 20, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
