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Updated 17 February 2010

Menu plan for the Dash diet

The following menu plan has been sourced from the National Institutes of Health in the USA. Dash stands for "Dietary Approaches to Stop Hypertension".

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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) 

Read more:
Stress and hypertension
Hypertension in the elderly
Are you eating too much salt?

 
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