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.


  • 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


  • 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


  • 1/4 cup dried apricots
  • 3/4 cup mini-pretzels
  • 1/3 cup mixed nuts
  • 1 cup flavored low-fat yogurt


  • 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 and search for DASH. Or go to Or write to the NHLBI Health Information Center, P.O. Box 30105, Bethesda, MD 20824-0105, and request information on the DASH diet.

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