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.

related physicians

related services

Bon Secours International| Sisters of Bon Secours USA| Bon Secours Health System

This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Privacy Policy. How this information was developed to help you make better health decisions.

© 1995-2010 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.