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Dec 29, 2021 · The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends: Eating vegetables, fruits, and whole grains. Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
May 31, 2023 · The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. These include potassium, calcium, magnesium, protein and fiber. Vegetables, fruits and whole grains are the basis of the DASH diet.
- Slow-Cooker Chicken & Chickpea Soup. The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that.
- Roasted Root Vegetables with Goat Cheese Polenta. This is true healthy comfort food—a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.
- EatingWell's Eggplant Parmesan. Here, we bake breaded eggplant for crispy results with fewer calories to boot. This makeover of the classic eggplant Parmesan recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30-anniversary issue.
- Chickpea Pasta with Mushrooms & Kale. Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, but it also makes the meal more satisfying.
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Breakfast: 1 cup (90 grams) of oatmealwith 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.Snack:1 medium apple and 1 cup (285 grams) of low-fat yogurt.Lunch:Tuna and mayonnaise sandwich made with 2 slices of whole-grain bread, 1 tablespoon (15 grams) of mayonnaise, 1.5 cups (113 grams) of green salad and 3 ounces (80 grams) of canned tuna.Snack: 1 medium banana.Breakfast:2 slices of whole-wheat toast with 1 teaspoon (4.5 grams) of margarine, 1 tablespoon (20 grams) of jelly or jam, 1/2 cup (120 ml) of fresh orange juice and 1 medium apple.Snack:1 medium banana.Lunch:3 ounces (85 grams) of lean chicken breast with 2 cups (150 grams) of green salad, 1.5 ounces (45 grams) of low-fat cheese and 1 cup (190 grams) of brown rice.Snack:1/2 cup (30 grams) of canned peaches and 1 cup (285 grams) of low-fat yogurt.Breakfast:1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of blueberries. 1/2 cup (120 ml) of fresh orange juice.Snack:1 medium orange.Lunch:2 slices of whole-wheat bread, 3 ounces (85 grams) of lean turkey, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of green salad and 1/2 cup (38 grams) of cherry tomatoes.Snack: 4 whole-grain crackers with 1.5 ounces (45 grams) of cottage cheeseand 1/2 cup (75 grams) of canned pineapple.Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of raspberries. 1/2 cup (120 ml) of fresh orange juice.Snack:1 medium banana.Lunch:Salad made with 4.5 ounces (130 grams) of grilled tuna, 1 boiled egg, 2 cups (152 grams) of green salad, 1/2 cup (38 grams) of cherry tomatoes and 2 tablespoons (30 ml) of low-fat dressing.Snack: 1/2 cup (30 grams) of canned pears and 1 cup (285 grams) of low-fat yogurt.Breakfast: 2 boiled eggs, 2 slices of turkey baconwith 1/2 cup (38 grams) of cherry tomatoes, 1/2 cup (80 grams) of baked beans and 2 slices of whole-wheat toast, plus 1/2 cup (120 ml) of fresh ora...Snack:1 medium apple.Lunch:2 slices of whole-wheat toast, 1 tablespoon of low-fat mayonnaise, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of salad greens and 1/2 cup (38 grams) of cherry tomatoes.Snack:1 cup of fruit salad.Breakfast: 2 slices of whole-wheat toast with 2 tablespoons (40 grams) of peanut butter, 1 medium banana, 2 tablespoons (16 grams) of mixed seeds and 1/2 cup (120 ml) of fresh orange juice.Snack:1 medium apple.Lunch: 3 ounces (85 grams) of grilled chicken, 1 cup (150 grams) of roasted vegetables and 1 cup (190 grams) couscous.Snack:1/2 cup (30 grams) of mixed berries and 1 cup (285 grams) of low-fat yogurt.Breakfast:1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.Snack:1 medium pear.Lunch: Chicken salad made with 3 ounces (85 grams) of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 grams) of green salad, 1/2 cup (75 grams) of cherry tomatoes, 1/2 tablespoon (4 gr...Snack:1 banana and 1/2 cup (70 grams) of almonds.- Helen West, RD
- One-Pan Chicken & Asparagus Bake. In this chicken and asparagus bake recipe, we use one baking sheet to whip up dinner quickly, veggies included.
- Stuffed Sweet Potato with Hummus Dressing. Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
- Veggie & Hummus Sandwich. This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
- Slow-Cooker Chicken & White Bean Stew. This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
The DASH eating plan requires no special foods and has no hard-to-follow recipes. The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels.
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Apr 29, 2024 · Try this DASH diet meal plan to help you manage your blood pressure, lose weight and balance blood sugar levels through tasty meals and snacks.
