Here is a sample menu for the Dietary Approaches to Stop Hypertension
(DASH) diet. It is based on a 2,000-calorie diet.
Breakfast
- 1 cup corn flakes with 1 teaspoon of
sugar
- 8 ounces low-fat milk
- 1 banana
- 1
slice whole wheat toast
- 1 tablespoon jelly
- 6 ounces
orange juice
Lunch
- 2 ounces sliced turkey
- 1 pita
bread
- 1 tablespoon low-fat mayonnaise
- Raw vegetables:
3-4 carrot sticks, celery sticks, radishes, 2 loose lettuce
leaves
- 1/2 cup fruit cocktail
Snack
- 1/4 cup dried apricots
- 3/4 cup
mini-pretzels
- 1/3 cup mixed nuts
- 1 cup flavored low-fat
yogurt
Dinner
- 3 ounces grilled salmon
- 1 cup
scallion rice
- 1 cup steamed broccoli
- Spinach salad with
1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
- 1
tablespoon light Italian dressing
- 8 ounces low-fat chocolate
milk
For more sample menus and recipes, contact the National Heart, Lung,
and Blood Institute: NHLBI Health Information Center, P.O. Box 30105, Bethesda,
MD, 20824-0105; or go to www.nhlbi.nih.gov, and click on the high blood
pressure information.
