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.