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 banana
- 1 slice whole wheat toast
- 1 tablespoon jelly
- 6 ounces orange juice
Lunch
- 2 ounces sliced turkey
- 1 pita bread
- 1 tablespoon low-fat mayonnaise
- Raw vegetables: 3–4 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, contact the National Heart, Lung, and Blood Institute: NHLBI Health Information Center, P.O. Box 30105, Bethesda, MD, 20824-0105; or go to www.nhlbi.nih.gov, and click on the high blood pressure information.
| Author: | Robin Parks, MS | Last Updated: April 24, 2007 |
| 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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