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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.
- 4-5
- 6 or less
- 6-8
- 4-5
- Day 1 Menu
- Day 2 Menu
- Day 3 Menu
Breakfast
1. 1 cup of oatmeal without salt. 2. 1/4 cup raisins. 3. 1 medium banana. 4. 1 cup fat-free milk. 5. Coffee, tea or water.
Lunch
1. Hummus plate with: 1.1. 1/2 cup hummus. 1.2. 1/2 medium red pepper. 1.3. 1/2 medium cucumber. 1.4. 10 baby carrots. 1.5. 3 falafel patties (about 2 inches in diameter). 1.6. 1 whole-grain pita pocket. 2. Water
Dinner
1. Roasted salmon with: 1.1. 4 ounces of salmon. 1.2. Maple balsamic glaze. 2. 1 cup whole-grain and wild rice blend. 3. 3/4 cup green beans with red bell peppers. 4. 1/2 cup canned pear slices in juice. 5. Tea, hot or cold and not sweetened.
Breakfast
1. 1 cup mixed fruit such as melon and grapes. 2. 1/2 whole-wheat bagel. 3. 1 tablespoon natural peanut butter. 4. 1 cup skim milk. 5. Coffee, tea or water.
Lunch
1. Spinach salad with: 1.1. 3 cups fresh spinach leaves. 1.2. 1 sliced pear. 1.3. 1/2 cup canned mandarin oranges. 1.4. 1 tablespoon red wine vinegar. 1.5. 1 tablespoon olive oil. 1.6. 1 ounce of goat cheese. 1.7. 3 ounces of cooked chicken. 2. 1 small whole-wheat roll. 3. Water.
Dinner
1. Vegetarian pasta with: 1.1. 1/2 cup marinara sauce. 1.2. 1 cup chopped summer squash. 1.3. 1/2 cup frozen chopped spinach. 1.4. 1 1/2 cup whole-wheat pasta. 2. 1 cup melon. 3. 1 cup skim milk.
Breakfast
1. Avocado toast with: 1.1. 1 medium avocado. 1.2. 1/4 cup sundried tomatoes. 1.3. 1 poached egg. 1.4. 1 slice whole-wheat toast. 2. 1 medium orange. 3. Coffee, tea or water.
Lunch
1. Tuna salad on crackers with: 1.1. 3 ounces low-sodium canned tuna. 1.2. 1/4 cup diced onion. 1.3. 1/4 cup diced bell pepper (red, yellow or orange). 1.4. 1/4 cup diced celery. 1.5. 1 tablespoon low-fat mayonnaise. 1.6. 8 melba toast crackers. 2. 1 apple. 3. 1/2 cup skim milk.
Dinner
1. Vegetable stir-fry with: 1.1. 1/2 teaspoon sesame oil. 1.2. 1/2 cup sliced onion, sliced. 1.3. 1/2 cup chopped red bell pepper. 1.4. 1/2 cup sliced button mushrooms. 1.5. 1/2 cup broccoli florets. 1.6. 1/2 cup sliced carrots. 1.7. 1/2 teaspoon chopped fresh ginger. 1.8. 1/2 teaspoon chopped fresh garlic. 1.9. 1/2 tablespoon mirin rice wine. 1.10. 1/2 teaspoon reduced-sodium soy sauce. 1.11. 1/2 tablespoon chopped cashews. 2. 1 cup brown rice. 3. Yogurt, low-fat and low added sugar. 4. Water.
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May 25, 2023 · Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. The diet limits foods that are high in salt, also called sodium.
- Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two d...
- While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices.T...
- The foods at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to reduce your sodium intake....
- Try these strategies to get started on the DASH diet: 1. Change gradually. If you now eat only one or two servings of fruits or vegetables a day, t...
May 13, 2024 · Bottom Line. The Dietary Approaches to Stop Hypertension (DASH) diet is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart...
- Helen West, RD
Apr 15, 2024 · The DASH diet plan is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein. Recipes like Slow-Cooker Chicken & Chickpea Soup and Walnut-Rosemary Crusted Salmon make healthy eating easy and delicious.
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Oct 28, 2022 · These meals follow the DASH diet as they are packed with fruits and veggies, low-fat dairy, lean protein and legumes. They're also low in saturated fat and sodium and provide a good source of potassium, meaning they align with our heart-healthy and high blood pressure recipe parameters.
