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
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 C
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 C
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 C
1 fruit
Dinner
herbed baked cod
90 grams
1 fish
scallion rice
1 C
2 grains
steamed broccoli
1/2 C
1 vegetable
stewed tomatoes
1/2 C
1 vegetable
spinach salad:
raw spinach
1/2 C
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 C
1 fruit
Snacks
dried apricots
1/4 C
1 fruit
mini-pretzels
3/4 C
1 grain
mixed nuts
1/3 C
1 nuts
diet ginger ale
340 ml
0
(Information from the National Institutes of Health)
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