Updated 03 December 2014

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".


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".

FoodAmountServings provided
orange juice180 ml1 fruit
1 percent low-fat milk200 ml1 dairy
cornflakes (with 1 teaspoon of sugar)1 Cup2 grains
banana1 medium1 fruit
whole wheat bread (with one tablespoon jam)1 slice1 grain
soft margarine1 teaspoon1 fat
chicken salad3/4 Cup1 poultry
pita bread1/2, large 1 grain
raw vegetable medley: carrot and celery sticks 3- 4 sticks each1 vegetable
loose-leaf lettuce2 leaves 
part-skim mozzarella cheese1,5 slice (40 grams)1 dairy
1 percent low fat milk200 ml1 dairy
fruit cocktail in light syrup1/2 Cup1 fruit
herbed baked cod90 grams1 fish
scallion rice1 Cup2 grains
steamed broccoli1/2 Cup1 vegetable
stewed tomatoes1/2 Cup1 vegetable
spinach salad:  
raw spinach1/2 Cup 
cherry tomatoes2 
cucumber2 slices 
light Italian salad dressing1 Tablespoon1/2 fat
whole wheat dinner roll1 small1 grain
soft margarine1 teaspoon1 fat
melon balls1/2 Cup1 fruit
dried apricots1/4 Cup1 fruit
mini-pretzels3/4 Cup1 grain
mixed nuts1/3 Cup1 nuts
diet ginger ale340 ml0

(Information from the National Institutes of Health)

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


Read Health24’s Comments Policy

Comment on this story
Comments have been closed for this article.

Ask the Expert

Hypertension expert

Dr Jacomien de Villiers qualified as a specialist physician at the University of Pretoria in 1995. She worked at various clinics at the Department of Internal Medicine, Steve Biko Hospital, these include General Internal Medicine, Hypertension, Diabetes and Cardiology. She has run a private practice since 2001, as well as a consultant post at the Endocrine Clinic of Steve Biko Hospital.

Still have a question?

Get free advice from our panel of experts

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

* You must accept our condition

Forum Rules