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DASH Diet Sample Menu

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.footnote 1 Hypertension is high blood pressure.

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

The food groups and serving sizes in the menu below are based on the DASH diet from the U.S. National Heart, Lung, and Blood Institute. These servings may not match Canada's Food Guide.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.

Breakfast

  • 3/4 cup (175 mL) bran flakes cereal
  • 1 cup (250 mL) skim milk
  • 1 medium banana
  • 1 slice whole wheat toast
  • 1 teaspoon (5 mL) jelly
  • 1/2 cup (125 mL) orange juice

Lunch

  • 3 oz (90 g) skinless chicken breast
  • 1 pita bread
  • 1 tablespoon (15 mL) low-fat mayonnaise
  • Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
  • 1 peach

Snacks

  • 1/4 cup (60 mL) dried apricots
  • 1/3 cup (75 mL) mixed, unsalted nuts
  • 1 cup (250 mL) skim milk

Dinner

  • 3 oz (90 g) grilled salmon
  • 1/2 cup (125 mL) brown rice
  • 1 cup (250 mL) steamed broccoli
  • Spinach salad with 1 cup (250 mL) raw spinach, 2 cherry tomatoes, 2 cucumber slices
  • 1 tablespoon (15 mL) low-sodium, homemade vinaigrette salad dressing
  • 1 cup (250 mL) grape juice

References

Citations

  1. National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

Credits

Current as of:
April 29, 2021

Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Brian D. O'Brien MD - Internal Medicine
Martin J. Gabica MD - Family Medicine
Adam Husney MD - Family Medicine
Colleen O'Connor PhD, RD - Registered Dietitian