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.1 Hypertension is high blood pressure.
For more information on the DASH diet, see High Blood Pressure: Using the DASH Diet.
Under the Affordable Care Act, many health insurance plans will cover preventive care services, including blood pressure and cholesterol screenings, at no cost to you. Learn more.
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Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.
- 3/4 cup bran flakes cereal
- 8 ounces
- 1 medium banana
- 1 slice whole wheat
- 1 teaspoon jelly
- 4 ounces orange juice
- 3 oz skinless chicken breast
- 1 pita
- 1 tablespoon low-fat mayonnaise
- Raw vegetables: 3
or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce
- 1 peach
- 1/4 cup dried apricots
- 1/3 cup mixed, unsalted nuts
- 1 cup fat-free milk
- 3 ounces grilled salmon
- 1/2 cup
- 1 cup steamed broccoli
- Spinach salad with
1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
tablespoon low-sodium, homemade vinaigrette salad dressing
- 1 cup grape juice
WebMD Medical Reference from Healthwise
April 05, 2013
This information is not intended to replace the advice of a doctor.
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DASH Diet Sample Menu Topics