The DASH Diet Explained

The DASH Diet is rich in vegetables, fruit, and non-fat dairy or low-fat dairy and includes many lean meats, whole grains, nuts, beans, poultry, and fish. It is high in fiber and low in fat. The plan follows the United States guidelines for minerals, vitamins, and sodium content. By following the DASH Diet, you can lower blood pressure, lower your cholesterol levels, reverse hypertension, and lose some weight too.

This diet encourages eating healthy and is flexible to accommodate whatever lifestyle you are living. Basically, the DASH Diet is a similar version of the Mediterranean Diet. While the first DASH Diet wasn’t meant for weight loss but for healthy living, losing weight is an added benefit.

Here’s a sample of a menu for one day:    


  • Oatmeal with applesauce
  • Whole wheat English muffin with jam
  • Light Yogurt
  • Pineapple juice


  • Chicken Waldorf salad
  • 1 dinner roll
  • Baby carrots – raw or cooked
  • Non-fat milk
  • 1/8 of a cantaloupe


  • Light string cheese
  • 2 kiwis


  • Roasted chicken breast
  • 1 small baked potato
  • Asparagus
  • Tomato and spinach salad with balsamic vinaigrette
  • Apple crisp (with sugar substitute) topped with frozen yogurt

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