whole grain roll
walnuts
kidney beans
bell pepper
chicken
rosemary
yogurt
blueberries
DASH EATING PLAN
A Week With the
DASH Eating Plan
HEALTHY EATING, PROVEN RESULTS
Eating a variety of delicious
foods and cutting back on
salt can help lower your
blood pressure. What are
you waiting for? Take control
of your heart health with
the DASH eating plan.
The DASH eating plan requires no
special foods and has no hard-to-
follow recipes. The following DASH
menus allow you to plan healthy,
nutritious meals for a week. There
are a variety of delicious whole foods
that fill you up while fueling your
body and lowering your blood pres-
sure and cholesterol levels. You’ll
find plenty of fruits and vegetables,
fish, poultry, lean meats, beans, nuts,
whole grains and low-fat dairy.
Built around the recommended
number of servings in each of the
DASH food groups, these menus
sometimes call for you to use
lower sodium, low-fat, fat-free, or
reduced-fat versions of products.
These menus are based on 2,000
calories a day. Serving sizes should
be increased or decreased for other
calorie levels. Daily sodium levels
are either 2,300 milligrams or, by
making the suggested changes,
1,500 milligrams.
The total daily servings by DASH
food group are listed at the top.
Next to each food item on the daily
menu, you can check the exact
serving amount for that item.
These menus give examples of heart
healthy meals. How can you create
your own and make the DASH eating
plan part of your daily life?
Start by learning how your current
food habits compare with the DASH
eating plan by using the What’s on
Your Plate? worksheet for a few days.
Explore the Heart Healthy Eating
webpage (healthyeating.nhlbi.nih.gov)
to try new foods or learn how to
make old favorites heart healthy.
Choose your favorite foods from
each of the DASH food groups based
on your daily calorie needs to make
your own healthy menus.
Don’t worry if some days are off
target for your daily totals. Just
try your best to keep the average
of several days close to the recom-
mended servings and sodium levels.
Following the DASH eating plan
means you’ll be eating delicious food
that is also good for you. It can help
you control your blood pressure,
manage your weight, and lower LDL
(bad) cholesterol levels
—
keeping
your heart healthy.
KEY TO FOOD GROUPS
Grains Vegetables Fruits Dairy
Meats, Fish,
and Poultry
Nuts, Seeds,
and Legumes
Fats and Oils
Sweets and
Added Sugars
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
1
DAY 1
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 1 menu
contains this number
of servings from each
DASH Food Group
5
Grains
5
Vegetables
6
Fruits
2 ½
Dairy
6
Meats, Fish,
and Poultry
1 ½
Nuts, Seeds,
and Legumes
3 ½
Fats and Oils
0
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
¾ cup bran flakes cereal:
220
219 m g
less sodium
Try shredded
wheat cereal instead
of bran flakes.
+
1 medium banana
1
+
1 cup low-fat milk
107
1 slice whole wheat bread: 149
+
1 tsp soft (tub) margarine
26
1 cup orange juice 5
LUNCH SODIUM (MG)
¾ cup chicken salad:
179
59 m g
less sodium
Make the
chicken salad
without salt.
+
2 slices whole wheat bread
299
+
1 Tbsp Dijon mustard
373
198 m g
less sodium
Use regular mustard
in place of
Dijon mustard.
salad:
+
½ cup fresh cucumber slices
1
+
½ cup tomato wedges
5
+
1 Tbsp sunflower seeds
0
+
1 tsp Italian dressing, low calorie
43
½ cup fruit cocktail, juice pack
5
DINNER SODIUM (MG)
3 oz roast beef, eye of the round: 35
+
2 Tbsp beef gravy, fat-free
165
1 cup green beans, sautéed with: 12
+
½ tsp canola oil
0
1 small baked potato: 14
+
1 Tbsp sour cream, fat-free
21
+
1 Tbsp natural cheddar cheese, reduced-fat
67
66 mg
less sodium
Use low-sodium,
reduced-fat
cheddar cheese.
+
1 Tbsp chopped scallions
1
1 small whole wheat roll: 148
+
1 tsp soft (tub) margarine
26
26 m g
less sodium
Use unsalted
margarine.
1 small apple 1
1 cup low-fat milk 107
SNACKS SODIUM (MG)
⅓ cup almonds, unsalted
0
¼ cup raisins
4
½ cup fruit yogurt, fat-free, no sugar added
86
TOTAL SODIUM (MG) FOR DAY 1 2,101
Total nutrients per day 2,062 calories, 63 g total fat, 28% calories
from fat, 13 g saturated fat, 6% calori
e
s f
r
o
m s
a
t
u
rated fat, 155 mg
cholesterol, 2,101 mg sodium, 284 g carbohydrate, 114 g protein,
1,220 mg calcium, 594 mg magnesium, 4,909 mg potassium, 37 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
2
DAY 2
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 2 menu
contains this number
of servings from each
DASH Food Group
6
Grains
5 ¼
Vegetables
7
Fruits
3
Dairy
3
Meats, Fish,
and Poultry
1 ½
Nuts, Seeds,
and Legumes
1 ½
Fats and Oils
0
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
½ cup instant oatmeal
54
49 m g
less sodium
Use regular
oatmeal with 1 tsp
cinnamon.
1 mini whole wheat bagel: 84
+
1 Tbsp peanut butter
81
1 medium banana 1
1 cup low-fat milk 107
LUNCH SODIUM (MG)
chicken breast sandwich:
+
3 oz cooked chicken breast, skinless
65
+
2 slices whole wheat bread
299
+
1 slice (¾ oz) natural cheddar cheese,
reduced-fat
202
199 mg
less sodium
Use reduced-fat,
low-sodium, natural Swiss
cheese instead of
reduced-fat, natural
cheddar cheese.
+
1 large leaf romaine lettuce
1
+
2 slices tomato
2
+
1 Tbsp mayonnaise, low-fat
101
1 cup cantaloupe chunks 26
1 cup apple juice 21
DINNER SODIUM (MG)
1 cup spaghetti: 1
+
¾ cup vegetarian spaghetti sauce
479
226 mg
less sodium
Use low-sodium
tomato paste in
the vegetarian spaghetti
sauce recipe.
+
3 Tbsp Parmesan cheese
287
spinach salad:
+
1 cup fresh spinach leaves
24
+
¼ cup fresh carrots, grated
19
+
¼ cup fresh mushrooms, sliced
1
+
1 Tbsp vinaigrette dressing
1
½ cup corn, cooked from frozen
1
½ cup canned pears, juice pack
5
SNACKS SODIUM (MG)
⅓ cup almonds, unsalted
0
¼ cup dried apricots
3
1 cup fruit yogurt, fat-free, no sugar added 173
TOTAL SODIUM (MG) FOR DAY 2 2,035
Total nutrients per day 2,027 calories, 64 g total fat, 28% calories
from fat, 13 g saturated f
a
t
, 6% c
a
l
ories from saturated fat, 114 mg
cholesterol, 2,035 mg sodium, 28
8 g c
a
r
b
o
hydrate, 99 g protein,
1,370 mg calcium, 535 mg magnesiu
m
, 4
,
7
1
5 mg potassium, 34 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
3
DAY 3
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 3 menu
contains this number
of servings from each
DASH Food Group
7
Grains
4 ¾
Vegetables
4
Fruits
3
Dairy
5
Meats, Fish,
and Poultry
1 ¼
Nuts, Seeds,
and Legumes
3
Fats and Oils
0
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
¾ cup bran flakes cereal:
220
219 m g
less sodium
Try puffed wheat cereal
instead of bran flakes.
+
1 medium banana
1
+
1 cup low-fat milk
107
1 slice whole wheat bread: 149
+
1 tsp soft (tub) margarine
26
26 m g
less sodium
Use unsalted
margarine.
1 cup orange juice 6
LUNCH SODIUM (MG)
beef barbeque sandwich:
+
2 oz roast beef, eye of round
26
+
1 Tbsp barbeque sauce
156
+
2 slices (1 ½ oz) natural cheddar cheese,
reduced-fat
405
396 mg less sodium
Use low-sodium natural cheddar
cheese instead of reduced-fat
natural cheddar cheese.
+
1 hamburger bun
183
+
1 large leaf romaine lettuce
1
+
2 slices tomato
2
1 cup new potato salad 17
1 medium orange 0
DINNER SODIUM (MG)
3 oz cod: 70
+
1 tsp lemon juice
1
½ cup brown rice
5
1 cup spinach, cooked from frozen,
sautéed with:
184
+
1 tsp canola oil
0
+
1 Tbsp almonds, slivered
0
1 small cornbread muffin, made with oil: 119
+
1 tsp soft (tub) margarine
26
26 m g
less sodium
Use unsalted
margarine.
SNACKS SODIUM (MG)
1 cup fruit yogurt, fat-free, no sugar added 173
1 Tbsp sunflower seeds, unsalted 0
2 large graham cracker rectangles: 156
+
1 Tbsp peanut butter
81
TOTAL SODIUM (MG) FOR DAY 3 2,114
Total nutrients per day 1,997 calories, 56 g total fat, 25% calories
from fat, 12 g saturated fat
, 6% c
a
l
o
ries from saturated fat, 140 mg
cholesterol, 2,114 mg sodium, 289 g carbohydrat
e
, 1
0
3
g protein,
1,537 mg calcium, 630 mg magnesium
,
4
,
6
76 mg potassium, 34 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
4
DAY 4
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 4 menu
contains this number
of servings from each
DASH Food Group
4
Grains
4 ¾
Vegetables
7
Fruits
3 ½
Dairy
5
Meats, Fish,
and Poultry
1
Nuts, Seeds,
and Legumes
3
Fats and Oils
0
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
1 slice whole wheat bread: 149
+
1 tsp soft (tub) margarine
26
26 m g
less sodium
Use unsalted
margarine.
1 cup fruit yogurt, fat-free, no sugar added 173
1 medium peach 0
½ cup grape juice
4
LUNCH SODIUM (MG)
ham and cheese sandwich:
+
2 oz ham, low-fat, low-sodium
549
526 mg less sodium
Try roast beef tenderloin instead
of low-fat, low-sodium ham.
+
2 slices whole wheat bread
299
+
1 large leaf romaine lettuce
1
+
2 slices tomato
2
+
1 slice (¾ oz) natural cheddar cheese,
reduced-fat
202
198 m g
less sodium
Use reduced-fat,
low-sodium natural
cheddar cheese.
+
1 Tbsp mayonnaise, low-fat
101
1 cup carrot sticks 84
DINNER SODIUM (MG)
chicken and Spanish rice 341
126 mg
less sodium
Use low-sodium
tomato sauce in
Spanish rice
recipe.
1 cup green peas, sautéed with: 115
+
1 tsp canola oil
0
1 cup cantaloupe chunks 26
1 cup low-fat milk 107
SNACKS SODIUM (MG)
⅓ cup almonds, unsalted
0
1 cup apple juice 21
¼ cup apricots
3
1 cup low-fat milk 107
TOTAL SODIUM (MG) FOR DAY 4 2,312
Total nutrients per day 2,024 calories, 59 g total fat, 26% calories
from fat, 12 g saturate
d f
a
t
, 5
% calories from saturated fat, 148 mg
cholesterol, 2,312 mg sodium, 2
7
9
g c
a
rbohydrate, 110 g protein,
1,417 mg calcium, 538 mg magnesi
u
m
, 4
,
575 mg potassium, 35 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
5
DAY 5
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 5 menu
contains this number
of servings from each
DASH Food Group
5
Grains
6 ¼
Vegetables
5
Fruits
2 ¼
Dairy
6
Meats, Fish,
and Poultry
1 ¾
Nuts, Seeds,
and Legumes
2
Fats and Oils
0
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
1 cup whole grain oat rings cereal: 273
269 mg
less sodium
Try frosted shredded wheat
instead of whole grain
oat rings cereal.
+
1 medium banana
1
+
1 cup low-fat milk
107
1 medium raisin bagel: 272
+
1 Tbsp peanut butter
81
67 m g
less sodium
Use unsalted
peanut butter.
1 cup orange juice 5
LUNCH SODIUM (MG)
tuna salad plate:
+
½ cup tuna salad
171
+
1 large leaf romaine lettuce
1
+
1 slice whole wheat bread
149
96 mg
less sodium
Use 6 low-sodium
whole wheat
crackers.
cucumber salad:
+
1 cup fresh cucumber slices
2
+
½ cup tomato wedges
5
+
1 Tbsp vinaigrette dressing
133
67 m g
less sodium
Use fat-free
yogurt
dressing.
½ cup cottage cheese, low-fat:
459
+
½ cup canned pineapple, juice pack
1
+
1 Tbsp almonds, unsalted
0
DINNER SODIUM (MG)
3 oz turkey meatloaf 205
131 mg
less sodium
Use low-sodium
ketchup in turkey
meatloaf.
1 small baked potato: 14
+
1 Tbsp sour cream, fat-free
21
+
1 Tbsp natural cheddar cheese,
reduced-fat, grated
67
66 mg
less sodium
Use low-sodium,
reduced-fat
cheese.
+
1 scallion stalk, chopped
1
1 cup collard greens, sautéed with: 85
+
1 tsp canola oil
0
1 small whole wheat roll 148
147 m g
less sodium
Use 6 small melba toast
crackers instead of a
whole wheat roll.
1 medium peach 0
SNACKS SODIUM (MG)
1 cup fruit yogurt, fat-free, no sugar added 173
2 Tbsp sunflower seeds, unsalted 0
TOTAL SODIUM (MG) FOR DAY 5 2,373
Total nutrients per day 1,976 calories, 57 g total fat, 26% calories
from fat, 11 g saturate
d f
a
t
, 5
% calories from saturated fat, 158 mg
cholesterol, 2,373 mg sodium, 2
7
5
g c
a
rbohydrate, 111 g protein,
1,470 mg calcium, 495 mg magnesi
u
m
, 4
,
769 mg potassium, 30 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
6
DAY 6
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 6 menu
contains this number
of servings from each
DASH Food Group
6
Grains
5 ¾
Vegetables
5
Fruits
2 ½
Dairy
6
Meats, Fish,
and Poultry
¾
Nuts, Seeds,
and Legumes
3 ⅔
Fats and Oils
1
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
1 low-fat granola bar 81
1 medium banana 1
½ cup fruit yogurt, fat-free, no sugar added
86
1 cup orange juice 5
1 cup low-fat milk 107
LUNCH SODIUM (MG)
turkey breast sandwich:
+
3 oz cooked turkey breast
48
+
2 slices whole wheat bread
299
+
1 large leaf romaine lettuce
1
+
2 slices tomato
2
+
2 tsp mayonnaise, low-fat
67
+
1 Tbsp Dijon mustard
373
198 m g
less sodium
Use 1 Tbsp regular
mustard instead of
Dijon mustard.
1 cup steamed broccoli, cooked from frozen 11
1 medium orange 0
DINNER SODIUM (MG)
3 oz spicy baked fish 50
1 cup scallion rice 18
spinach sauté:
+
½ cup spinach, cooked from frozen,
sautéed with:
92
+
2 tsp canola oil
0
+
1 Tbsp almonds, slivered, unsalted
0
1 cup carrots, cooked from frozen 84
1 small whole wheat roll: 148
+
1 tsp soft (tub) margarine
26
1 small cookie 60
SNACKS SODIUM (MG)
2 Tbsp peanuts, unsalted 1
1 cup low-fat milk 107
¼ cup dried apricots
3
TOTAL SODIUM (MG) FOR DAY 6 1,671
Total nutrients per day 1,939 calories, 58 g total fat, 27% calories
from fat, 12 g satur
a
t
e
d f
at, 6% calories from saturated fat, 171 mg
cholesterol, 1,671 mg sodi
u
m
, 2
6
8 g carbohydrate, 105 g protein,
1,210 mg calcium, 548 mg magn
e
s
i
u
m, 4,710 mg potassium, 36 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
7
DAY 7
A Week With DASH
The menu below contains the recommended number of daily servings
from each DASH food group as well as a heart healthy 2,300 mg of sodium.
You can easily reduce the sodium in this menu to 1,500 mg by substituting
some key food items, which are highlighted in yellow. Just follow the tips.
The Day 7 menu
contains this number
of servings from each
DASH Food Group
8 ¼
Grains
4 ¾
Vegetables
5
Fruits
4
Dairy
3
Meats, Fish,
and Poultry
1 ½
Nuts, Seeds,
and Legumes
2 ½
Fats and Oils
0
Sweets and
Added Sugars
BREAKFAST SODIUM (MG)
1 cup whole grain oat rings: 273
268 mg less sodium
Try regular oatmeal
Instead of whole grain
oat rings.
+
1 medium banana
1
+
1 cup low-fat milk
107
1 cup fruit yogurt, fat-free, no sugar added 173
LUNCH SODIUM (MG)
tuna salad sandwich:
+
½ cup tuna, drained, rinsed
39
+
1 Tbsp mayonnaise, low-fat
101
+
1 large leaf romaine lettuce
1
+
2 slices tomato
2
+
2 slices whole wheat bread
299
1 medium apple 1
1 cup low-fat milk 107
DINNER SODIUM (MG)
1/6 recipe zucchini lasagna
368
203 m g
less sodium
Use low-fat, no salt added
cottage cheese in zucchini
lasagna recipe.
salad:
+
1 cup fresh spinach leaves
24
+
1 cup tomato wedges
9
+
2 Tbsp croutons, seasoned
62
+
1 Tbsp vinaigrette dressing, reduced calorie
133
132 m g
less sodium
Use low-sodium vinaigrette
in salad recipe.
+
1 Tbsp sunflower seeds
0
1 small whole wheat roll: 148
+
1 tsp soft (tub) margarine
45
26 m g
less sodium
Use unsalted
margarine.
1 cup grape juice 8
SNACKS SODIUM (MG)
⅓ cup almonds, unsalted
0
¼ cup dry apricots
3
6 whole wheat crackers 166
TOTAL SODIUM (MG) FOR DAY 7 2,069
Total nutrients per day 1,993 calories, 64 g total fat, 29% calories
from fat, 13 g saturated fa
t
, 6% c
a
l
o
ries from saturated fat, 71 mg
cholesterol, 2,069 mg sodium, 283 g carbohydra
t
e
, 9
3
g p
rotein,
1,616 mg calcium, 537 mg magnesium
, 4
,
6
9
3
mg potassium, 32 g fiber
The DASH Eating Plan is a heart healthy approach
that has been scientifically proven to lower
blood pressure and have other health benefits.
To learn more, go to www.nhlbi.nih.gov/DASH.
8
