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Sample menus for the DASH eating plan
Sample DASH Menu
| Day 1 menu | ||
|---|---|---|
| Breakfast | 1 small whole-wheat bagel 2 tablespoons peanut butter 1 medium orange 1 cup fat-free milk Decaffeinated coffee |
|
| Lunch | Spinach salad made with:
1 cup fat-free milk |
|
| Dinner | Herb-crusted baked cod, 3 ounces 1/2 cup brown rice pilaf 1/2 cup fresh green beans, steamed 1 small sourdough roll 1 teaspoon trans fat-free margarine 1 cup fresh berries with chopped mint Herbal iced tea |
|
| Snack (anytime) | 1 cup fat-free, low-calorie yogurt 4 vanilla wafers |
|
| Day 1 nutrient analysis | ||||
|---|---|---|---|---|
| Calories | 2,032 | Cholesterol | 61 milligrams (mg) | |
| Protein | 90 grams (g) | Sodium | 1,838 mg | |
| Carbohydrate | 256 g | Fiber | 42 g | |
| Total fat | 72 g | Potassium | 3,084 mg | |
| Saturated fat | 11 g | Calcium | 1,226 mg | |
| Monounsaturated fat | 23 g | |||
| Day 1 DASH servings | ||
|---|---|---|
| Grains and grain products | 7 | |
| Vegetables | 5 | |
| Fruits | 5 | |
| Dairy foods (low-fat or fat-free) | 3 | |
| Meats, poultry and fish | 3 | |
| Nuts, seeds and dry beans | 2 | |
| Fats and oils | 3 | |
| Sweets | 0 | |
| Day 2 menu | ||
|---|---|---|
| Breakfast | 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 cup fat-free milk Herbal tea |
|
| Lunch | Curried chicken wrap made with:
1 cup fat-free milk |
|
| Dinner | 1 cup cooked whole-wheat spaghetti with 1/2 cup marinara sauce, no added salt 3 cups mixed salad greens 1 tablespoon low-fat Caesar dressing 1 whole-wheat roll 1 teaspoon trans fat-free margarine 1 nectarine Sparkling water |
|
| Snack (anytime) | Trail mix made with:
|
|
*Fat-free spreads still have calories so count as 1 fat serving.
| Day 2 nutrient analysis | ||||
|---|---|---|---|---|
| Calories | 2,028 | Cholesterol | 97 mg | |
| Protein | 94 g | Sodium | 1,743 mg | |
| Carbohydrate | 287 g | Fiber | 48 g | |
| Total fat | 56 g | Potassium | 4,191 mg | |
| Saturated fat | 7 g | Calcium | 1,545 mg | |
| Monounsaturated fat | 11 g | |||
| Day 2 DASH servings | ||
|---|---|---|
| Grains and grain products | 7 | |
| Vegetables | 6 | |
| Fruits | 5 | |
| Dairy foods (low-fat or fat-free) | 3 | |
| Meats, poultry and fish | 3 | |
| Nuts, seeds and dry beans | 2 | |
| Fats and oils | 3 | |
| Sweets | 0 | |
| Day 3 menu | ||
|---|---|---|
| Breakfast | 1 cup old-fashioned cooked oatmeal* topped with 1 tablespoon brown sugar 1 slice whole-wheat toast 1 teaspoon trans fat-free margarine 1 banana 1 cup fat-free milk |
|
| Lunch | Tuna salad made with:
1 cup fat-free milk |
|
| Dinner | Beef and vegetable kebab, made with:
1/3 cup pecans 2 pineapple rings Cran-raspberry spritzer made with:
|
|
| Snack (anytime) | 1 cup light yogurt 1 peach |
|
*To further reduce sodium, don't add salt when cooking the oatmeal.
| Day 3 nutrient analysis | ||||
|---|---|---|---|---|
| Calories | 1,865 | Cholesterol | 105 mg | |
| Protein | 105 g | Sodium | 893 mg | |
| Carbohydrate | 260 g | Fiber | 29 g | |
| Total fat | 45 g | Potassium | 4,192 mg | |
| Saturated fat | 7 g | Calcium | 1,197 mg | |
| Monounsaturated fat | 21 g | |||
| Day 3 DASH servings | ||
|---|---|---|
| Grains and grain products | 7 | |
| Vegetables | 5 | |
| Fruits | 5 | |
| Dairy foods (low-fat or fat-free) | 3 | |
| Meats, poultry and fish | 6 | |
| Nuts, seeds and dry beans | 1 | |
| Fats and oils | 2 | |
| Sweets | 1 | |
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References
- Sheps SG, ed. Mayo Clinic 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2008.
- Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed Dec. 10, 2010.
- Blumenthal JA, et al. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure. Archives of Internal Medicine. 2010;170:126.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 10, 2010.
- Nutritionist Pro diet analysis (computer program). Stafford, Texas: Axxya Systems; 2008. http://www.nutritionistpro.com/dietanalysis.php. Accessed Dec. 29, 2010.
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