Dash Diet Menu
Dash Diet Menu:An Introduction
The DASH Diet was developed as a result of research conducted to determine an eating plan that would lower blood pressure (hypertension). DASH stands for Dietary Approaches to Stop Hypertension, but because the DASH Diet focuses on a healthy eating plan and an exercise regimen, it is also helpful in lowering cholesterol and losing weight. Moreover, the DASH Diet lays the groundwork for a healthy lifestyle, which can prevent problems from developing in otherwise healthy people.
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THE DASH DIET MENU: AN OVERVIEW
According to the U.S. Department of Health and Human Services (DHHS), the DASH Diet menu offers two variations: one that limits salt (sodium) consumption to 2,300 milligrams per day, and another that limits sodium to 1,500 milligrams per day. The National High Blood Pressure Education Program considers 2,300 milligrams the upper limit, while the National Institutes of Health recommend that Americans try to consume no more than 1,500 milligrams of sodium. Average sodium consumption in the U.S. is 4,200 milligrams for men and 3,300 for women. There is a significant body of research that has found that decreasing salt intake lowers blood pressure, and virtually all medical professionals advocate eating less salt to combat hypertension.
The DASH Diet Menu offers three options based on daily caloric intake: 1,600 calories, 2,600 calories, and 3,100 calories. The 1,600 calorie diet calls for the following number of servings of each food group: Grains – 6; Vegetables – 3-4; Fruits – 4; Milk and Milk Products (fat-free or low-fat) – 2-3; Protein (lean meats, poultry, and fish) – 3-6; Nuts, Seeds, and Legumes – 3 per week; Fats – 2; and Sweets – 0. Examples of a grain serving are one slice of bread or 1/2 cup cooked rice or pasta. A vegetable serving is 1 cup leafy vegetables or 1/2 cup raw or cooked vegetables; fruit is 1 medium fruit or 1/2 cup canned fruit or fruit juice.
A serving of milk products is 1 cup milk or 1-1/2 oz. cheese. A protein serving is 1 oz. of meat or 1 egg. A nut/seed/legume serving is 2 T. peanut butter or seeds, 1/3 cup nuts, or 1/2 cup cooked legumes. A serving of sweets is 1 T. sugar, 1 T. jelly or jam, 1/2 cup sorbet, or 1 cup lemonade.
The servings for the 2,600 calorie diet are: 10-11 Grains; 5-6 Vegetables; 5-6 Fruits; 3 Milk; 6 Protein; 1 Nuts; 3 Fats; 2 or less Sweets. For the 3,100-calorie diet, the servings are 12-13 Grains; 6 Vegetables; 6 Fruits; 3-4 Milk; 6-9 Protein; 1 Nuts; 4 Fats; 2 or less Sweets. When restricting salt, DHHS reminds consumers that 2,300 milligrams is only about 1 teaspoon of table salt, and that many processed foods and over the counter medications contain significant amounts of sodium.
DASH DIET MENU CALORIE-SAVING TIPS
The U.S. Department of Health and Human Services offers these tips to cut calories:
- Use fat-free or low-fat condiments
- Eat fruits canned in their own fruits or in water
- Add fruit to plain fat-free or low-fat yogurt
- Snack on unbuttered and unsalted popcorn or rice cakes
- Check food labels: low-fat foods may be high in calories
- Low-fat frozen yogurt is less calorie-dense than ice cream
- Drink water or club soda
- Cut your oil, margarine, or mayonnaise consumption in half
DASH DIET MENU: 2,300 MG SODIUM AND 2,000 CALORIES
DHHS offers this DASH Diet menu for a daily intake of 2,000 calories and 2,300 mg of sodium:
- Day 1 Breakfast: 3/4 c. bran flakes cereal; 1 medium banana; 1 c. low-fat milk; 1 slice whole wheat bread; 1 tsp. margarine; 1 c. orange juice.
- Day 1 Lunch: 3/4 c. chicken salad; 2 slices whole wheat bread; 1 T. Dijon mustard; salad (1/2 c. cucumber, 1/2 c. tomato, 1 T. sunflower seeds, 1 tsp. Italian dressing); 1/2 c. fruit cocktail.
- Day 1 Dinner: 3 oz. beef, 2 T. fat-free beef gravy; 1 c. green beans; 1 small baked potato; 1 T fat-free sour cream; 1 T. reduced fat cheddar cheese; 1 T. scallions; 1 small whole wheat roll; 1 tsp. margarine; 1 small apple; 1 c. low-fat milk. Snacks: 1/3 c. unsalted almonds; 1/4 c. raisins; 1/2 c. fat-free fruit yogurt.
- Day 2 Breakfast: 1/2 c. instant oatmeal; 1 mini whole wheat bagel; 1 T. peanut butter; 1 med. banana; 1 c. low-fat milk.
- Day 2 Lunch: 1 c. cantaloupe chunks; 1 c. apple juice; chicken breast sandwich (3 oz. skinless chicken breast, 2 slices whole wheat bread, 3/4 oz. slice reduced fat cheddar cheese, 1 large leaf romaine lettuce, 2 slices tomato, 1 T. low-fat mayonnaise).
- Day 2 Dinner: 1 c. spaghetti; 3/4 c. vegetarian spaghetti sauce; 3 T Parmesan cheese; spinach salad (1 c. fresh spinach leaves, 1/4 c. grated carrots, 1/4 c. sliced mushrooms, 1 T. vinaigrette dressing); 1/2 c. corn; 1/2 c. pears. Snacks: 1/3 c. unsalted almonds; 1/4 c. dried apricots; 1 c. fat-free fruit yogurt.
- Day 3 Breakfast: 3/4 c. bran flakes cereal; 1 medium banana; 1 c. low-fat milk; 1 slice whole wheat bread; 1 tsp. margarine; 1 c. orange juice.
- Day 3 Lunch: Beef barbecue sandwich (2 oz. beef, 1 T. BBQ sauce, 2 slices reduced fat cheddar cheese, 1 hamburger bun, 1 large leaf romaine lettuce, 2 slices tomato); 1 cup new potato salad, 1 medium orange. li> Day 3 Dinner: 3 oz. cod; 1 tsp. lemon juice; 1/2 c. brown rice; 1 c. spinach, sautéed with 1 tsp. canola oil and 1 T. slivered almonds; 1 small cornbread muffin; 1 tsp. margarine. Snacks: 1 cup fat-free fruit yogurt; 1 T. unsalted sunflower seeds; 2 large graham cracker rectangles; 1 T. peanut butter.