Sample menu for the Dietary Approaches to Stop Hypertension (DASH) diet
Here is a sample menu for the Dietary Approaches to Stop Hypertension (DASH) diet. It is based on a 2,000-calorie diet.
Breakfast
- 1 cup corn flakes with 1 teaspoon of sugar
- 8 ounces low-fat milk
- 1/2 banana
- 1 slice whole wheat toast
- 1 tablespoon jelly
- 4 ounces orange juice
Lunch
- 2 ounces sliced turkey
- 1 pita bread
- 1 tablespoon low-fat mayonnaise
- Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
- 1/2 cup fruit cocktail
Snack
- 1/4 cup dried apricots
- 3/4 cup mini-pretzels
- 1/3 cup mixed nuts
- 1 cup flavored low-fat yogurt
Dinner
- 3 ounces grilled salmon
- 1 cup scallion rice
- 1 cup steamed broccoli
- Spinach salad with 1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
- 1 tablespoon light Italian dressing
- 8 ounces low-fat chocolate milk
For more sample menus and recipes for the DASH eating plan, contact the National Heart, Lung, and Blood Institute. Go to www.nhlbi.nih.gov and search for DASH. Or go to www.nhlbi.nih.gov/health/public/heart/hbp/dash. Or write to the NHLBI Health Information Center, P.O. Box 30105, Bethesda, MD 20824-0105, and request information on the DASH diet.
| Author: | Robin Parks, MS | Last Updated: April 10, 2009 |
| Medical Review: | Caroline S. Rhoads, MD - Internal Medicine Robert A. Kloner, MD, PhD - Cardiology Ruth Schneider, MPH, RD - Diet and Nutrition | |
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