What Are Sample Weekly Menus for the DASH Diet?


Quick Answer

One menu for the Dietary Approaches to Stop Hypertension diet includes oatmeal with applesauce, yogurt and pineapple juice for breakfast and a chicken waldorf salad, baby carrots, and skim milk for lunch. Sample snacks are light string cheese and kiwi, and dinner includes roasted chicken breast, baked potato and asparagus.

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Full Answer

Another sample menu includes a cup of fresh mixed fruits topped with 1 cup of fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup of walnuts, a bran muffin with 1 teaspoon of trans-fat-free margarine, skim milk and herbal tea for breakfast. Lunch is a curried chicken wrap, 8 raw baby carrots and skim milk, and dinner is 1 cup of cooked whole-wheat spaghetti with 1 cup of marinara sauce, 2 cups of mixed salad greens with 1 tablespoon of low-fat Caesar dressing, a whole-wheat roll with a 1 teaspoon of trans-fat-free margarine and a nectarine. The snack consists of trail mix made with 1/4 cup raisins, 22 unsalted mini twist pretzels and 2 tablespoons of sunflower seeds.

The DASH diet is recommended for people with high blood pressure. The diet contains limited amounts of sodium and high amounts of nutrients that are associated with lowering blood pressure, such as potassium. It also limits red meat and sugar.

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