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DASH Diet Sample Menu

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is high blood pressure.

For more information on the DASH diet, see Click here to view an Actionset.High Blood Pressure: Using the DASH Diet.

Here is a sample menu for the 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
  • ½ 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
  • ½ cup fruit cocktail

Snack

  • 1/4 cup dried apricots
  • 1 graham cracker
  • 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

Credits

By Healthwise Staff
Primary Medical Reviewer E. Gregory Thompson, MD - Internal Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised April 5, 2011

Last Revised: April 5, 2011

Author: Healthwise Staff

Medical Review: E. Gregory Thompson, MD - Internal Medicine & Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

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