Dash Diet Menu Planner

Whole grains 1 slice multi grain bread plus 1 small serving brown rice 5 oz. The dash diet is often recommended to treat high blood pressure. It offers limited portions of red meats sweets and sugary beverages.

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The dash diet features menus with plenty of vegetables fruits and low fat dairy products as well as whole grains fish poultry and nuts.

Dash diet menu planner. The focus of the dash diet is more about what you can eat rather than cutting foods out like many trendy diets do these days such as whole30 and the ketogenic diet which call to eliminate certain food groups altogether. 7 day dash diet meal plan dash to a healthier you. Lean meat poultry or fish the size of 1 playing cards 2 teaspoons healthy oils such as olive oil. Dash diet meal plan.

2 servings of fruit. 2 servings of low fat fat free dairy products. Voted by health experts as the best overall diet three years in a row the dash diet originally developed to fight high blood pressure is a safe and easy to follow eating plan that fights diseases and can even help you lose weight. Here s an example of a one week meal plan based on 2 000 calories per day for the regular.

Here s a day of typical meals on a 2 000 calorie dash diet at a 2 300 milligram sodium level. The meal plans help you visualize how to put the dash diet into practice. This diet limits foods high in sodium cholesterol and bad fats while promoting fruits veggies nuts and low fat dairy. Learn more about the dash diet with our simple guide.

2 cups of vegetables. Sample menu for one week. In order to help avoid hunger in between meals the meal plans in the dash diet action plan include protein at every meal and snack and include lots of bulky filling low calorie foods. A typical 1600 calorie dash diet menu plan would include the following.

Substitutions for a 1 500 milligram sodium level are in parentheses. Not sure if this is the right plan for you. Following are two examples of menus from the book the dash diet action plan. If you re looking to lower your blood pressure give the dash or dietary approaches to stop hypertension diet a try.

The basic idea is to load up on fruits and veggies choose whole grains over refined include calcium rich dairy items and eat modest amounts of lean meat and fish.