DASH Diet Sample Menu

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension is high blood pressure.

For more information on the DASH diet, see Reference Reference High Blood Pressure: Using the DASH Diet.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet.

Breakfast

• 1 cup corn flakes with 1 teaspoon of sugar
• 8 ounces low-fat milk
• ½ banana
• 1 slice whole wheat toast
• 1 tablespoon jelly
• 4 ounces orange juice

Lunch

• 2 ounces sliced turkey
• 1 pita bread
• 1 tablespoon low-fat mayonnaise
• Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
• ½ cup fruit cocktail

Snack

• 1/4 cup dried apricots
• 1 graham cracker
• 1/3 cup mixed nuts
• 1 cup flavored low-fat yogurt

Dinner

• 3 ounces grilled salmon
• 1 cup scallion rice
• 1 cup steamed broccoli
• Spinach salad with 1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
• 1 tablespoon light Italian dressing
• 8 ounces low-fat chocolate milk

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