Named the best overall diet for the third year in a row by US News Health in 2020, the DASH diet can prevent hypertension and help you lose weight in a healthy way. Find out what the DASH Diet menu consists of and what results you can expect.
Promoted by the US National Institutes of Health, Dietary Approaches to Stop Hypertension include recommendations for a lower sodium intake, along with reduced consumption of sugar-sweetened foods and beverages, red meat and unhealthy fats.
Going on a DASH diet menu is simple once you know the basics and you can easily create your own DASH Diet Eating Plan. If you haven’t gotten around to reading “Your Guide to Lowering your Blood Pressure With DASH”, check out a 3 day DASH Diet Eating Plan, recommended by the renowned Mayo Clinic.
DASH Diet Menu Day 1
Breakfast for Day 1 DASH Diet Eating Plan 1 small whole-wheat bagel with 2 tablespoons peanut butter (no salt added) 1 medium orange 1 cup fat-free milk Decaffeinated coffee
Lunch for Day 1 DASH Diet Eating Plan 12 reduced-sodium wheat crackers 1 cup fat-free milk Spinach salad made with: 4 cups of fresh spinach leaves 1 sliced pear 1/2 cup canned mandarin orange sections 1/3 cup slivered almonds 2 tablespoons reduced-fat red wine vinaigrette
Dinner for Day 1 DASH Diet Eating Plan Herb-crusted baked cod, 3 ounces 1/2 cup brown rice pilaf 1/2 cup fresh green beans, steamed 1 small sourdough roll 2 teaspoon trans-free margarine 1 cup fresh berries with chopped mint Herbal iced tea
Snacks that can be eaten anytime between meals on the DASH Diet Eating Plan include: 1 cup fat-free, low-calorie yogurt 4 vanilla wafers
DASH Diet Menu Day 2
Breakfast for Day 2 DASH Diet Eating Plan 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts 1 bran muffin 1 teaspoon trans-free margarine 1 cup fat-free milk Herbal tea
Lunch for Day 2 DASH Diet Eating Plan 1/2 cup, or about 8, raw baby carrots 1 cup fat-free milk Curried chicken wrap made with: 1 medium whole-wheat tortilla 2/3 cup cooked, chopped chicken, about 3 ounces 1/2 cup chopped apple 2 tablespoons fat-free mayonnaise 1/2 teaspoon curry powder
Dinner for Day 2 DASH Diet Eating Plan 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt 2 cups mixed salad greens 1 tablespoon low-fat Caesar dressing 1 whole-wheat roll 1 teaspoon trans-free margarine 1 nectarine Sparkling water
Snacks that can be eaten anytime between meals on the DASH Diet Eating Plan consist of a trail mix made with: 1/4 cup raisins 1 ounce, or about 22, unsalted mini twist pretzels 2 tablespoons sunflower seeds
DASH Diet Menu Day 3
Breakfast for Day 3 DASH Diet Eating Plan 1 cup old-fashioned cooked oatmeal topped with 1 teaspoon cinnamon 1 slice whole-wheat toast 1 teaspoon trans-free margarine 1 banana 1 cup fat-free milk
Lunch for Day 3 DASH Diet Eating Plan 8 Melba toast crackers 1 cup fat-free milk Tuna salad made with: 1/2 cup drained, unsalted water-packed tuna, 3 ounces 2 tablespoons fat-free mayonnaise 15 grapes 1/4 cup diced celery Served on top of 2 cups romaine lettuce
Dinner for Day 3 DASH Diet Eating Plan 1 cup cooked wild rice 1/3 cup pecans 2 pineapple rings Beef and vegetable kebab, made with: 3 ounces of beef 1 cup of peppers, onions, mushrooms and cherry tomatoes Cran-raspberry spritzer made with: 4 ounces cran-raspberry juice 4 to 8 ounces sparkling water
The snacks that can be eaten anytime between meals on the DASH Diet Eating Plan are: 1 cup light yogurt 1 peach
DASH Diet Results
Based on the DASH Diet Eating Plan, you can adapt and cook your own meals. Don’t worry too much if you eat more or less of the recommended servings on a daily basis, as long as you keep your weekly sodium goals.
The DASH diet menu will first control blood pressure and alleviate symptoms of hypertension, but this balanced and healthy diet can also help you lose weight in the best way, by giving your body the nutrients and antioxidants it needs and removing toxins from your diet.
