What Is The DASH Diet? Sample DASH Diet Menu Plan

What Is The DASH Diet? Sample DASH diet Menu Plan

What is the DASH Diet?

DASH stands for dietary Approaches to Stop Hypertension. The US Department of Agriculture considers the DASH diet not only an excellent option for anyone facing hypertension or high blood pressure, but also an optimum eating plan for people of all ages and levels of
health.
The DASH diet has been named the best overall diet by the US News and World Report for three consecutive years. Each year, the US News and
World Report compares 28 diets based on seven different factors, including short-term weight loss, long-term weight loss, easiness to follow, nutrition, safety,
diabetes, and hearth health. They are graded on a five point scale. The DASH diet ranked 4.1 out of 5 stars as the best overall diet over the other 28 diets three years in a row.

These are quite impressive rankings considering the US News and World Report grades many other well known, popular diets by a panel of dietary experts. Anyone who is interested in a dietary lifestyle change would be well served in learning about
the DASH diet. It offers the most
rounded approached to all of the above
factors.

Sample DASH diet Menu Plan

Day 1

Breakfast: 204 calories, 105 mg sodium

Baked oatmeal

Lunch: 157 calories, 50mg sodium

Salad greens with pears, fennel, and

walnuts

Snack: 50 calories, 96 mg sodium

Hummus with pita

Dinner: 330 calories, 370 mg sodium

Beef and vegetable kebabs

Day 2

Breakfast: 271 calories, 243mg sodium

Banana-oatmeal hot cakes

Lunch: 199 calories, 357 mg sodium

Tuna pita pockets

Snack:135 calories, 150 mg sodium

Spiced carrot raisin bread

Dinner: 168 calories, 266 mg sodium

Broccoli cheddar bake

Day 3

Breakfast: 208 calories, 281 sodium

Buttermilk waffles

Lunch: 254 calories, 348 mg sodium

Chili

Snack: 96 calories, 4 mg sodium

Fruit salad

Dinner: 175 calories, 350 mg sodium

Cod with lemon and capers

Day 4

Breakfast: 212 calories, 150 mg sodium

Cranberry walnut oatmeal

Lunch: 339 calories, 335 mg sodium

Corn tamales with avocado-tomatillo

salsa

Snack: 154 calories, 192 mg sodium

Sweet and spicy snack mix

Dinner: calories 350, sodium 150 mg

Fettuccine with clams, basil, tomato,

corn, and garlic

Day 5

Breakfast: 81 calories, 249 mg sodium

Egg white omelet

Lunch: 300 calories, 367 mg sodium

Buffalo chicken salad wrap

Snack: 156 calories, 0 mg sodium

Trail Mix

Dinner: 283 calories, 140 mg sodium

Grilled Portobello mushroom burgers

Day 6

Breakfast: 104 calories, 42 mg sodium

Low fat yogurt with mixed fruit

Lunch: 235 calories, 54 mg sodium

Pasta salad with mixed vegetables

Snack: 334 calories, 0 mg sodium

Smoothie

Dinner: 347 calories, 341 mg sodium

Pasta with spinach, garbanzos and

raisins

Day 7

Breakfast: 143calories, 150 mg sodium

Buckwheat pancakes

Lunch: 179 calories, 276 mg sodium

Sun dried tomato pizza

Snack: 96 calories, 4 mg sodium

Fruit Salad

Dinner: 151 calories, 56 mg sodium

Polenta with fresh vegetables