The standard DASH diet This plan limits sodium consumption to 2,300 milligrams (mg) per day. The lower-sodium DASH diet This version calls for limiting sodium consumption to 1,500 mg per day.
6 to 8 servings of grains, preferably whole grains6 or fewer servings of meat, poultry, and fish4 to 5 servings of veggies4 to 5 servings of fruit2 to 3 servings of low-fat or fat-free dairy products2 to 3 servings of fat or oils
Total fat is about 27 percent of caloriesSaturated fat is 6 percent of calories or lessProtein is about 18 percent of caloriesCarbohydrates are about 55 percent of caloriesCholesterol is limited to 150 mgFiber is 30 grams (g) or more
You can track your nutrient and calorie intake with the help of various apps, such as the Lose It! Calorie Counter, which is free to download on the App Store and Google Play.
1 whole-wheat bagel with 2 tablespoons (tbsp) peanut butter (no salt added)1 medium orange1 cup fat-free milkDecaffeinated coffee
Lunch
Spinach salad made with 4 cups of fresh spinach leaves, 1 sliced pear, ½ cup canned mandarin orange sections, ⅓ cup slivered almonds, and 2 tbsp red wine vinaigrette12 reduced-sodium wheat crackers1 cup fat-free milk
Snack
1 cup fat-free, low-calorie yogurt4 vanilla wafers
Dinner
3 ounces (oz) herb-crusted baked cod½ cup brown rice pilaf with vegetables½ cup steamed green beans1 small sourdough roll with 2 teaspoons (tsp) olive oil1 cup fresh berries with chopped mintHerbal iced tea
Day 2
Breakfast
1 cup fresh mixed fruits topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt, and ⅓ cup walnuts1 bran muffin with 1 tsp trans-fat-free margarine1 cup fat-free milkHerbal tea
Lunch
Curried chicken wrap made with a whole-wheat tortilla, ⅔ cup chopped chicken, ½ cup chopped apple, 1½ tbsp light mayonnaise, and ½ tsp curry powder½ cup raw baby carrots1 cup fat-free milk
Snack
Trail mix made with ¼ cup raisins, about 22 unsalted mini twist pretzels, and 2 tbsp sunflower seeds
Dinner
1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt2 cups mixed salad greens topped with 1 tbsp low-fat Caesar dressing1 small whole-wheat roll and 1 tsp olive oil1 nectarineSparkling water
Day 3
Breakfast
¾ cup bran flakes cereal with 1 cup low-fat milk1 medium banana1 slice whole-wheat bread with 1 tsp trans-fat-free margarine1 cup orange juice
Lunch
Tuna salad made with ½ cup drained, unsalted water-packed tuna, 2 tbsp light mayonnaise, 15 grapes, and ¼ cup diced celery served on top of 2½ cups romaine lettuce8 Melba toast crackers1 cup fat-free milk
Snack
1 cup light yogurt1 medium peach
Dinner
Beef and vegetable kebab, made with 3 oz of beef and 1 cup of peppers, onions, mushrooms, and cherry tomatoes1 cup cooked wild rice⅓ cup pecans1 cup pineapple chunksCran-raspberry spritzer made with 4 oz cran-raspberry juice and 4 to 8 oz sparkling water
Day 4
Breakfast
1 cup oatmeal topped with 1 tsp cinnamon1 slice whole-wheat toast with 1 tsp trans-fat-free margarine1 banana1 cup fat-free milk
Lunch
¾ cup chicken salad with 2 slices whole wheat bread and 1 tbsp Dijon mustardSalad with ½ cup cucumber slices, ½ cup tomato wedges, 1 tbsp sunflower seeds, and 1 tsp low-calorie Italian dressing½ cup fruit cocktail, juice pack
Snack
⅓ cup unsalted almonds¼ cup raisins½ cup fat-free, no sugar added fruit yogurt
Dinner
3 oz roast beef with 2 tbsp fat-free beef gravy1 cup green beans sautéed with ½ tsp canola oil1 small baked potato with 1 tbsp fat-free sour cream, 1 tbsp reduced fat cheddar cheese, and 1 tbsp chopped scallions1 small apple1 cup low-fat milk
Day 5
Breakfast
½ cup instant oatmeal1 mini whole-wheat bagel with 1 tbsp peanut butter1 medium banana1 cup low-fat milk
Lunch
Chicken breast sandwich with 3 oz of skinless chicken breast, 2 slices whole-wheat bread, 1 slice reduced-fat cheddar cheese, 1 large leaf of romaine lettuce, 2 tomato slices, and 1 tbsp low-fat mayo1 cup cantaloupe1 cup apple juice
Snack
⅓ cup unsalted almonds¼ cup dried apricots1 cup fat-free, no sugar added fruit yogurt
Dinner
1 cup spaghetti with ¾ cup vegetarian spaghetti sauce and 3 tbsp Parmesan cheeseSpinach salad with 1 cup fresh spinach leaves, ¼ cup grated carrots, ¼ cup sliced mushrooms, and 1 tbsp vinaigrette dressing½ cup corn (cooked from frozen)½ cup canned pears, juice pack
Day 6
Breakfast
1 slice whole-wheat bread with 1 tsp margarine1 cup fat-free, no sugar added fruit yogurt1 medium peach½ cup grape juice
Lunch
Ham and cheese sandwich with 2 oz low-fat, low-sodium ham, 2 slices whole-wheat bread, 1 large leaf of romaine lettuce, 2 slices tomato, 1 slice reduced-fat cheddar cheese, and 1 tbsp low-fat mayonnaise1 cup carrot sticks
Snack
⅓ cup unsalted almonds¼ cup dried apricots1 cup low-fat milk1 cup apple juice
Dinner
Chicken and Spanish rice1 cup green peas sautéed with 1 tsp canola oil1 cup cantaloupe1 cup low-fat milk
Day 7
Breakfast
1 low-fat granola bar1 medium banana½ cup fat-free, no sugar added fruit yogurt1 cup orange juice1 cup low-fat milk
Lunch
Turkey breast sandwich with 3 oz cooked turkey, 2 slices whole-wheat bread, 1 large leaf romaine lettuce, 2 slices tomato, 2 tsp low-fat mayonnaise, and 1 tbsp Dijon mustard1 cup steamed broccoli (cooked from frozen)1 medium orange
Snack
2 tbsp unsalted peanuts1 cup low-fat milk¼ cup dried apricots
Dinner
3 oz baked fish1 cup scallion riceSpinach sauté with ½ frozen spinach, 2 tsp canola oil, and 1 tbsp slivered, unsalted almonds1 cup carrots (cooked from frozen)1 small whole-wheat roll with 1 tsp margarine1 small cookie
The DASH Diet Tends to Be Sustainable
It’s Designed to Help Lower High Blood Pressure
Following the Diet May Reduce Your Risk of Certain Diseases
It Can Help Boost Heart Health Overall
Improved Management of Type 2 Diabetes
Better Nutrition
“It is not designed for weight loss, per se, but it offers different numbers of servings for the food groups for different calorie levels, so you could follow a [more targeted] weight loss diet with this plan,” says Nancy L. Cohen, PhD, RD, a professor emerita of nutrition at the University of Massachusetts in Amherst. Additional reporting by Melinda Carstensen and Madeline R. Vann, MPH.
