As with the Mediterranean diet, the Dash diet concentrates on replacing high protein, saturated and animal fats, and refined sugars with more simple fare.
The Dash diet suggests a maximum of two portions of meat, poultry or fish, and three portions of low-fat or non-fat dairy food per week.
The following menu plan has been sourced from the National Institutes of Health in the USA. Dash stands for "Dietary Approaches to Stop Hypertension".
|
Food |
Amount |
Servings provided |
|
Breakfast |
|
|
|
orange juice |
180 ml |
1 fruit |
|
1 percent low-fat milk |
200 ml |
1 dairy |
|
cornflakes (with 1 teaspoon of sugar) |
1 Cup |
2 grains |
|
banana |
1 medium |
1 fruit |
|
whole wheat bread (with one tablespoon jam) |
1 slice |
1 grain |
|
soft margarine |
1 teaspoon |
1 fat |
|
|
|
|
|
Lunch |
|
|
|
chicken salad |
3/4 Cup |
1 poultry |
|
pita bread |
1/2, large |
1 grain |
|
raw vegetable medley: carrot and celery sticks |
3- 4 sticks each |
1 vegetable |
|
radishes |
2 |
|
|
loose-leaf lettuce |
2 leaves |
|
|
part-skim mozzarella cheese |
1,5 slice (40 grams) |
1 dairy |
|
1 percent low fat milk |
200 ml |
1 dairy |
|
fruit cocktail in light syrup |
1/2 Cup |
1 fruit |
|
|
|
|
|
Dinner |
|
|
|
herbed baked cod |
90 grams |
1 fish |
|
scallion rice |
1 Cup |
2 grains |
|
steamed broccoli |
1/2 Cup |
1 vegetable |
|
stewed tomatoes |
1/2 Cup |
1 vegetable |
|
spinach salad: |
|
|
|
raw spinach |
1/2 Cup |
|
|
cherry tomatoes |
2 |
|
|
cucumber |
2 slices |
|
|
light Italian salad dressing |
1 Tablespoon |
1/2 fat |
|
whole wheat dinner roll |
1 small |
1 grain |
|
soft margarine |
1 teaspoon |
1 fat |
|
melon balls |
1/2 Cup |
1 fruit |
|
|
|
|
|
Snacks |
|
|
|
dried apricots |
1/4 Cup |
1 fruit |
|
mini-pretzels |
3/4 Cup |
1 grain |
|
mixed nuts |
1/3 Cup |
1 nuts |
|
diet ginger ale |
340 ml |
0 |
(Information from the National Institutes of Health)
- (Health24, updated June 2011)
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