Dash Diet Food List - What to Eat While Using the Dash Diet. What is the DASH Diet. The Dash diet has been making headlines for being in the number one spot for best overall diets. What makes the Dash Diet better than other diet plans? The answer is the Dash Diet is not a restrictive crash diet or an aggressive weight loss program. However many of the dieters say they have lost 1. The Dash Diet stands for “Dietary Approaches to Stop Hypertension” or help lower blood pressure. Studies show that people using the Dash Diet lowered their blood pressure within a few weeks. What To Eat With The DASH Diet. The Dash Diet allows for a variety of foods while lowering your salt intake. Food groups such as grains, fruits, nuts, low- fat dairy, and meats are all allowed and are to be measured out per daily serving. Below is a comprehensive list of foods and ingredients you should be able to use safely with the dash diet. Also see a variety of Dash Diet Recipes. DASH Diet Food List. Fruits & Vegetables: Apples. Artichokes. Bananas. Berries. Bell Peppers. Broccoli. Cabbage. Carrots. Cauliflower. Corn. Grapes. Green Beans. Lemons & Limes. Mushrooms. Lettuce. Onions. Pears. Pineapple. Potatoes. Raisins. Sprouts. Squash. Meat & Seafood: Beef. Chicken. Turkey. Eggs. Fish. Salmon. Shrimp. Bread & Grains: Barley. Brown Rice. Oats (some)Whole Wheat Bread. Whole Wheat Tortillas. Whole Wheat Pasta. Whole Grain Cereal. The DASH diet has been proved to reduce blood pressure, which can help you live a longer and healthier life. Try these delicious recipes. Dash Diet Food List What is the DASH Diet. The Dash diet has been making headlines for being in the number one spot for best overall diets. What makes the Dash Diet. The DASH eating plan requires no special foods and. Dash Diet Plan – Miscellaneous Nutrition Handouts: Source. The Dash Diet plan handouts and miscellaneous nutrition handouts were graciously provided by. Wild Rice. Nuts & Seeds: Almonds. Cashews. Peanuts. Pecans. Pumpkin Seeds. Walnuts. Dairy: Reduced- fat Cheeses. Cottage Cheese. Fat- Free Milk. Margarine. Sour Cream. Fat- Free Yogurt. Easy DASH Diet Recipes. The DASH (Dietary Approach to Stop Hypertension) diet helps you control your blood pressure. It's simpler, and tastier, than you may think. The key to eating well isn’t banning “bad” foods, but embracing the good- for- you options, says Melissa Rifkin, RD, a bariatric dietitian at Montefiore Medical Center in New York.“People hear the word . Serve immediately. Serves 2. Nutrition per 1. Calories: 2. 52. Sodium: 1. Potassium: 8. 22 milligrams. Magnesium: 1. 22 milligrams. Calcium: 3. 90 milligrams. Fat: 1. 2 grams. Saturated Fat: 2 grams. Cholesterol: 0 milligrams. Carbohydrate: 3. 3 grams. Dietary Fiber: 8 grams. Sugars: 8 grams. Protein: 1. Snack: Soy Nut and Apricot Trail Mix. Ingredients: 1 cup roasted soy nuts. Instructions: Mix all ingredients in a bowl. Scoop into 1/4- cup portions, and place each portion in a zip- top snack bag. Yields 5 cups. Nutrition per 1/4- cup serving: Calories: 1. Sodium: 4 milligrams. Potassium: 4. 87 milligrams. Magnesium: 1. 06 milligrams. Calcium: 4. 0 milligrams. Fat: 1. 1 grams. Saturated Fat: 2 grams. Cholesterol: 0 milligrams. Carbohydrate: 1. 8 grams Dietary Fiber: 3 grams. Sugars: 8 grams. Protein: 1. Lunch: Tuna Salad and Spinach Sandwiches. Ingredients: One 6. Continued. 2 ribs celery, diced. Juice of one lemon. Instructions: Combine the tuna, cucumber, onion, celery, and dill weed. Drizzle with the olive oil and lemon juice, and stir. Season with salt- free seasoning blend and pepper. Make the sandwich with 1/2 cup tuna salad and 1/4 cup baby spinach leaves. Press down to compact the tuna and the spinach. Serves 4. Note: This recipe will make 2 cups of tuna that will keep in the fridge for 3 days, long enough for more meals! Nutrition: Calories: 1. Sodium: 4. 50 milligrams. Potassium: 4. 10 milligrams. Magnesium: 7. 9 milligrams. Calcium: 8. 1 milligrams. Fat: 3 grams. Saturated Fat: less than 1 gram. Cholesterol: 1. 4 milligrams. Carbohydrate: 2. 7 grams Dietary Fiber: 4 grams. Sugars: 1 gram. Protein: 1. Dinner: Easy Roasted Salmon. Ingredients: Four 6- ounce wild salmon fillets. One lemon, cut into 4 wedges. Freshly ground black pepper. Instructions: Preheat oven to 4. F. Coat a glass baking dish with nonstick cooking spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, dill, and garlic. Bake until the salmon is opaque in the center, about 2. Serves 4. Nutrition per 6- ounce serving: Calories: 2. Sodium: 7. 8 milligrams. Potassium: 8. 94 milligrams. Magnesium: 5. 3 milligrams. Calcium: 3. 6 milligrams. Fat: 1. 1 grams. Saturated Fat: 2 grams. Cholesterol: 9. 4 milligrams. Carbohydrate: 2 grams. Dietary Fiber: less than 1 gram. Sugars: less than 1 gram. Protein: 3. 4 grams. Dinner Side Dish: Spicy Roasted Broccoli. Ingredients: 1 1/4 pounds broccoli, large stems trimmed and cut into 2- inch pieces (about 8 cups)4 tablespoons olive oil, divided. Continued. 1/4 teaspoon crushed red pepper flakes. Instructions: Preheat the oven to 4. F. In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Sprinkle with salt- free seasoning and pepper. Transfer to a rimmed baking sheet and bake for 1. Meanwhile, mix together 2 tablespoons olive oil, the garlic, and the red pepper flakes. After the broccoli has cooked 1. Return to the oven and continue baking until the broccoli starts to brown, about 8 to 1. Serve hot. Serves 8. Nutrition per 1- cup serving: Calories: 8. Sodium: 2. 4 milligrams. Potassium: 2. 32 milligrams. Magnesium: 1. 6 milligrams. Calcium: 3. 7 milligrams. Fat: 7 grams. Saturated Fat: 1 gram. Cholesterol: 0 milligrams. Carbohydrate: 5 grams. Dietary Fiber: 2 grams. Sugars: 1 gram. Protein: 2 grams. Dinner Side Dish: Garlic Mashed Potatoes. Ingredients: 2 pounds all- purpose red or gold potatoes, scrubbed and cut into large chunks. Instructions: Place the potato chunks and peeled garlic cloves in a large saucepan. Cover with cold water and bring to a boil. Reduce the heat and cook for about 2. Remove from heat. Drain the cooking liquid off the potatoes, reserving 3/4 cup of the cooking liquid. Add the olive oil, salt- free seasoning blend, pepper, and reserved cooking liquid to the potatoes. Mash with a potato masher or large fork. Taste and season with more salt- free seasoning and pepper, if you like. Serves 8. Nutrition per 1- cup serving: Calories: 1. Sodium: 7 milligrams. Potassium: 5. 27 milligrams. Magnesium: 2. 6 milligrams. Calcium: 1. 6 milligrams. Fat: 7 grams. Saturated Fat: 1 gram. Cholesterol: 0 milligrams. Carbohydrate: 1. 9 grams. Dietary Fiber: 2 grams. Sugars: 1 gram. Protein: 2 grams. Dinner's Dessert: Chocolate Banana Cake. Ingredients: 2 cups all- purpose flour. Splenda Brown Sugar Blend. Continued. 1/4 cup unsweetened cocoa powder. Instructions: Preheat oven to 3. F. Coat an 1. 1- by 7- inch brownie pan with nonstick spray. Whisk together flour, brown sugar blend, cocoa, and baking soda in large bowl. In another bowl, whisk together the bananas, soy milk, oil, egg, egg white, lemon juice, and vanilla. Make a hole in the middle of the flour mixture, and pour in the soy milk mixture and chocolate chips. With a wooden spoon, stir the ingredients together until blended. Spoon the batter into the pan. Bake about 2. 5 minutes until the center of the cake springs back when pressed lightly with fingertips. Serves 1. 8. Nutrition per serving: Calories: 1. Sodium: 5. 2 milligrams. Potassium: 1. 19 milligrams. Magnesium: 1. 9 milligrams. Calcium: 2. 3 milligrams. Fat: 4 grams. Saturated Fat: 1 gram. Cholesterol: 1. 2 milligrams. Carbohydrate: 2. 7 grams. Dietary Fiber: 1 gram. Sugars: 9 grams. Protein: 3 grams. Sources. SOURCES: Brill, J. Blood Pressure Down: the 1. Harmony, 2. 01. 3. Melissa Rifkin, MS, RD, CDN, CSO, bariatric dietitian, Montefiore Medical Center, New York. National Heart, Lung, and Blood Institute: “What Is the DASH Eating Plan?”. All rights reserved.
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