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The Ultimate Dash Diet Cookbook

The Ultimate DASH Diet Cookbook Disclaimer

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This cookbook explains in depth what the DASH diet is and how it can benefit you, there is no calorie counting on this diet.

It also features over 100 different mouthwatering recipes to help you start and stay

on this program. There are Breakfast, Lunch, Salads, Mason Jar, Appetizers, Dinner, Grilling, Snacks and Sides, Seafood, Slow Cooker, Soup, Vegetarian, Smoothie, Cocktail and Dessert recipes.

You will enjoy a diet rich in fruits, vegetables, lean meats/poultry/fish, heart

healthy fats and correct amounts of whole grain. So say goodbye to long empty calories and sodium high foods.

There is detailed information about Phase One and Phase Two of the Dash Diet

along with a 14 day meal plan to get you on the right path. Answers to FAQ’s.

The DASH plan incorporates more fruits and vegetables, low fat or nonfat dairy,

beans, and nuts than the others diets. Also rich in potassium, magnesium and

calcium

The diet is extremely effective for so many people it has been proven to reduce the

systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in

patients with high normal blood pressure, now called "pre-hypertension."

The DASH diet also features a high quotient of anti-oxidant rich foods thought by

some to retard or prevent chronic health problems including cancer, heart disease,

and stroke.

For the 5th year in a row, the expert panel from US News & World Report chose the

DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. They

say, "DASH was developed to fight high blood pressure, not as an all-purpose diet.

But it certainly looked like an all-star to our panel of experts, who gave it high

marks for its nutritional completeness, safety, ability to prevent or control diabetes,

and role in supporting heart health.

The Dash Diet is easy to follow, it will not feel like a diet it will become an everyday

safe and nutritious way to eat and the weight loss will be one of the many benefits

you will be rewarded with.

Researchers have also found that the DASH diet is more effective than a low

oxalate diet in the prevention and treatment of kidney stones, specifically calcium

oxalate kidney stones.

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The DASH diet is a plant-focused

diet, rich in fruits and vegetables,

nuts, with low-fat and non-fat dairy,

lean meats, fish, and poultry, mostly

whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables,

paired up with protein-rich foods to quench your hunger. This makes a plan that is

so easy to follow.

The DASH Diet Plan If Followed Correctly Can Help Reduce High Blood Pressure And

Even Help To Lose Weight.

What Is The DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets

recommended by the USDA to promote health and wellness and prevent chronic

diseases like high blood pressure or diabetes.

The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-

fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart

healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-

rich foods to quench your hunger. This makes a plan that is so easy to follow.

What Can I Eat On The DASH Diet?

Whole grains: 6-8 servings of whole wheat bread, rolls, whole wheat pasta,

English muffins, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted

pretzels or unsalted popcorn

Vegetables: 4-5 servings of broccoli, carrots, collards, green beans, green peas,

kale, lima beans, potatoes, spinach, squash, sweet potatoes, or tomatoes

Fruits: 4-5 servings of apples, apricots, bananas, dates, grapes, oranges,

grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins,

strawberries, or tangerines

Fat-free or low-fat dairy: 2-3 servings of fat-free (skim) or low-fat (1%) milk or

buttermilk; fat-free, low-fat, or reduced-fat cheese or cream cheese; fat-free or

low-fat regular or frozen yogurt

Lean protein: 6 or fewer servings of lean meat, fish all seafood that has been

broiled, baked, poached or roasted

Nuts, seeds & legumes: 4-5 servings per week of almonds, hazelnuts, mixed

nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split

peas.


Healthy fats & oils: 2-3 servings of soft margarine, vegetable oil (canola, corn,

olive, or safflower), low-fat mayonnaise, or light salad dressing

Sweets: 5 or fewer servings per week of fruit-flavored gelatin, fruit punch, hard

candy, jelly, maple syrup, sorbet and ices, sugar.

The Ultimate Dash Diet Cookbook is a wonderful guide to healthy living.

This is an easy to follow cookbook that you can download onto your computer,

tablet or print and use anywhere. These great tasting recipes are fun and full of a

variety that will make you healthier.

And when you get your copy of The Ultimate DASH Diet Cookbook you will be

eating healthy meals that do not result in you eating bland, boring or tasteless

foods.

Simple, Easy, DASH Diet Recipes

With a wide variety of easy-to-make DASH diet-friendly meals

that will get rave reviews from friends and family every time!

Clear Directions Anyone Can Follow

There's no guesswork, we walk you through each recipe with 100%

crystal-clear detail, making SURE you're able to prepare the dish

Absolutely Everything You Need

..to follow the healthiest diet in the world and to start achieving the

health, energy, vitality and weight loss results you want!

The DASH eating plan is a low-fat eating plan rich in calcium, potassium and

magnesium and includes two to three servings of dairy foods and eight to ten

servings of fruits and vegetables each day. You will be quickly cooking with fresh

ingredients that provide the ultimate range of delicious flavors that will have

anyone rushing to the kitchen to eat your next meal.


DASH stands for Dietary

Approaches to Stop

Hypertension. It’s one of two

diets recommended by the

USDA to promote health and

wellness and prevent chronic

diseases like high blood

pressure or diabetes.

Voted by health experts as

the best overall diet five years

in a row, including the

American Heart Foundation,

the DASH Diet – originally

developed to fight high blood

pressure, it is a safe and easy-to-follow eating plan that fights diseases and can

even help you lose weight.

The DASH Diet focuses on lowering sodium intake and increasing fiber, vitamins,

and minerals can help lower your blood pressure in as little as two weeks.

DASH Diet is short for Dietary Approaches to Stop Hypertension; it aims to lower

your consumption of sodium, which aids in lowering your blood pressure. Since the

diet focuses on eating the right foods with the right portions, it's also effective for

short- and long-term weight loss

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk

products, whole grains, fish, poultry, beans, seeds, and nuts.

The Dash Diet is the number one diet for the fifth year in a row and here are the

Dash Diet Guidelines. DASH is an abbreviation for "Dietary Approaches to Stop

Hypertension," the US National Institute of Health designed the food program

specifically to help those who suffer from high blood pressure to lower their blood

pressure numbers without having to turn to medication.

The DASH diet prevents us from eating bad foods and makes us realize with the

importance of the relation between health and healthy eating.

Many of these foods are rich in fiber, calcium, protein and potassium, which have

been shown to help fend off or lower high blood pressure.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.


Phase 1: Two Weeks to Shrink Your Waistline

During the 14 days of phase 1, you will learn how to satisfy your hunger and feel

fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. You can enjoy 2-3 servings of low-fat dairy per day. This would include 1

cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium.

You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4

to 5 servings of beans or lentils a week

By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous

vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty

fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along

with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

Phase 2: Dash Diet After the first 14 days, you will continue to eat the foods from

Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. Phase 2 is your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.

Whole Grains: Choose from cereals, breads and pasta. Aim for 6 to 8 servings a day. Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5

servings a day. Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1.

Sugar: You can have 3 to 4 servings of sugary foods each week. Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.


Phase 1: Two Weeks to Shrink Your Waistline

Day 1

Breakfast

Hardboiled egg (Hint: Make several hard-boiled eggs, and peel. Store in a zipper

bag in the refrigerator. Then you will have them when you need them for super-quick breakfasts. You can also find prepackaged, peeled hard-boiled eggs in some stores).

1 or 2 slices Canadian bacon

6 ounces tomato juice, low-sodium

Midmorning Snack

1 stick light cheese Baby carrots

Lunch

Acapulco Tuna Salad

Cherry tomatoes Small side salad: dressed with Italian or oil and vinegar dressing Strawberry Jell-O cup, sugar-free

Mid afternoon Snack

4 ounces lemon light yogurt, fat-free, artificially sweetened 18 cashews (1 ounce by weight, 1/4 cup by volume, or small handful)

Before-Dinner Snack (Optional)

Pepper strips. (Tip: To make the strips quickly, cut off the tops and bottoms of some red, yellow, or orange bell peppers. Remove seeds and cut in half.

Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. Then cut into 1-inch strips.

These are great to dip into guacamole, as a chip substitute).

2 ounces guacamole, which is about 1/4 cup


Dinner

Crispy Grilled Chicken 1 cup (or more) mixed carrots, broccoli, and cauliflower blend: steamed or

micro waved Salad: Romaine blend with Italian dressing

Raspberry Jell-O cup, sugar-free

Day 2

Breakfast

Mini-Egg Beaters Southwestern Style omelet. Spray microwave-safe dish or cup with cooking spray. Add 1/4-1/2 cup Egg Beaters Southwestern Style.

Microwave on high for 1 minute. Stir, and cook an additional 15 seconds. 4-6 ounces tomato juice, low-sodium

Midmorning Snack

1 light cheese wedge or 6 grape tomatoes

Lunch

2-3 Turkey-Swiss roll-ups. Cheese on the outside, as the wrap. Deli turkey

slices for the meat. Add whatever condiments you like, such as mustard. You could also add lettuce as the outermost layer of the wrap.

1/2-1 cup coleslaw Raw snow peas or sugar snap pea pods (as much as you like) Orange Jell-O cup, sugar-free

Mid afternoon Snack



10 peanuts in the shell (20 individual peanuts) (Hint: Shelling nuts slows you

down, so you are less likely to overeat them.)

Dinner

Roasted sliced turkey Sautéed carrots and onions. Sauté 1 medium onion, thinly sliced, in 1

tablespoon olive oil or canola oil. Add about 8 ounces sliced carrots, and

continue to sauté until the carrots are soft. Add 1 thin pat of butter at the


end. (Hints: Top the turkey with the sautéed carrots for extra flavor. If you like very soft carrots, microwave first before sautéing.)

Side salad topped with Italian dressing + Lime Jell-O cup, sugar-free

Day 3

Breakfast

Scrambled eggs 1-2 slices Canadian bacon

4-6 ounces diet cranberry juice

Midmorning Snack

4 ounces raspberry light yogurt, nonfat, artificially sweetened 23 almonds (1 ounce by weight, 1/4 cup by volume)

Lunch

Cold fried chicken breast (don’t eat the skin or coating) [Hint: The chicken doesn’t have to be cold. This could be a fast-food lunch but only if you can choose whole chicken parts. (Definitely do not choose chicken tenders,

patties, crispy chicken, or nuggets. They have too much breading for the amount of meat.) Most fried chicken places have coleslaw as a side. When

you get back to your office, you can have the carrots and Jell-O.] Coleslaw Baby carrots

Lemon Jell-O cup, sugar-free

Mid afternoon Snack

1-2 light cheese wedges 6 grape tomatoes


Pepper strips

Guacamole

Dinner

Super-Savory Sliders 1 cup broccoli

Side salad with balsamic dressing

1-2 strawberry Jell-O cups, sugar-free


PHASE TWO is the maintenance diet that you will stick to for as long as you wish to stay on the diet.

Day 1

Breakfast

3/4 cup Wheaties (1 ounce by weight) 8 ounces skim milk 4-6 ounces strawberries or raspberries

Midmorning Snack (Optional)

1-2 light cheese wedges

Grape tomatoes

Lunch

2-3 turkey and Swiss roll-ups Baby carrots

Small plum

Mid afternoon Snack

6 ounces blueberry light yogurt 10 cashews


10 peanuts in the shell (20 individual peanuts)

Dinner

Pan-seared tilapia. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook about 4 minutes per side or until the fish flakes easily with a fork.

Before finishing, place about 1 pat of butter or margarine in the pan, and allow the melted butter to coat all the pieces. (To serve four, choose four 4-ounce tilapia filets.)

Mango-Melon Salsa Fresh asparagus

Strawberry Jello-O cup, sugar-free


Day 2

Breakfast

Hot chocolate. To 8 ounces skim milk, add 1 heaping teaspoon unsweetened

cocoa and 2 packets Splenda or Truvia. 1-2 hard-boiled eggs 6-8 ounces light cranberry juice. Hint: Light cranberry juice has more calories

than the diet version, but you may prefer it. 4-6 ounces strawberries


6 ounces key lime light yogurt, nonfat, artificially sweetened

10 ounces almonds

Lunch

Turkey and Swiss sandwich. Put 2-4 ounces turkey and a slice of reduced-fat Swiss cheese on two pieces light whole wheat bread; add lettuce, tomato,

and any other veggies or condiments that you choose. Pepper strips

Coleslaw or side salad Raspberry Jell-O cup, artificially sweetened

Mid afternoon Snack

1 Clementine orange

1-2 light cheese wedges


Pepper strips 1/4-1/2 cup hummus

Dinner

Meaty Sauce Over Spaghetti Squash

Side salad, with Italian, oil and vinegar, or vinaigrette dressing Fudge bar


Day 3

Breakfast

1/2 cup oatmeal, cooked: topped with cinnamon, Splenda Brown Sugar

Blend, or Truvia, and 1 tablespoon chopped almonds (optional) 1/2 banana, medium or large 4-6 ounces tomato juice, low-sodium

Latte: 8 ounces skim milk, 2 ounces espresso



Lunch

Acapulco Tuna Salad in 1/2 whole wheat pita pocket. (Hint: Feel free to add other veggies, such as lettuce, tomatoes, red cabbage, and grated carrots).

Sliced bell peppers

Orange Jello-O cup, artificially sweetened

Mid afternoon Snack

4-6 ounces strawberries 10 cashews


10 peanuts in the shell (20 individual peanuts)

Dinner

Naked Chicken Piccata Green beans Sliced tomatoes

Side salad, with Italian dressing 4-6 ounces raspberries on 1/2-1 cup frozen yogurt, nonfat, artificially

sweetened


Day 4

Breakfast

1-3 scrambled eggs

1 slice whole-wheat toast (light, if desired) 1 tablespoon jelly or jam 4-6 ounces orange juice

Latte or 8 ounces skim milk


4-6 ounces blueberries 10 almonds

Lunch

2-3 Muenster cheese and roast beef roll-ups. (Hint: Accessorize per your taste. You could add lettuce for the wrap and stuff with grated carrots or red cabbage in the center.)

Italian coleslaw (Hint: This is regular coleslaw with thin pepper strips, grated carrots, and oil and vinegar dressing.)

Small peach

Mid afternoon Snack

6 ounces strawberry light yogurt, nonfat, artificially sweetened


Baby carrots dipped in 2 tablespoons peanut butter

Dinner

Zucchini Lasagna Side salad: Lettuce, grape tomatoes, red cabbage and blue cheese crumbles

or small slice of goat cheese, with oil and vinegar or vinaigrette dressing.

Fudge bar or other low-calorie, low-sugar, low-fat ice cream bar

Do not exceed more than 2400 milligrams per day, so if you are over that requirement slowly reduce the intake a little bit each day over a 2-3 week

period so your taste buds will get use to less salt.


Remove Salt Shakers from your table where you eat your meals.

Buy fresh or plain frozen vegetable with “no salt added”.

If you buy regular canned convenience food, rinse the content of the can to reduce

the sodium

Add little or no salt to your cooking and substitute with herbs and spices

We now live in a day and age where it is a requirement for Food and Drug labels to let us know what we are consuming so make the most of these labels at read your

food labels. Make sure you choose the least amount of Sodium on the label.

The daily salt recommendation is for people under 50 is 2300mg per day and for those over 50 only 1500mg per day. 1500mg of sodium is about 0.75

teaspoons or 3.75 grams.

Most Americans eat 3400mg per day most of it coming from processed

foods, as salt is used as a preservative - but this amount of salt daily increases the risk of heart disease, stroke and high blood pressure.


BENEFITS of THE DASH DIET

The DASH diet was originally developed to help people to lower blood

pressure without medication, but it's been shown to have many additional

health benefits. It also lowers the risk of diabetes, stroke, heart attacks,

kidney stones, several types of cancer.

Now we know that it also decreases heart disease risk, according to a study

published online in the journal "Circulation: Cardiovascular Quality and

Outcomes."

The new data show that subjects who followed the DASH diet decreased

their 10-year risk of coronary heart disease by 18% over those who ate a

more typical American diet and by 11% over those who ate a diet rich in

fruits and vegetables but otherwise similar to a typical American diet.

Many people have now turned to the Dash Diet and way of living in order to

regain their health, energy, vitality and power. Body weight and the food we eat are the controlling risk factors for cancer.

Obesity contributes too many types of cancer like breast esophagus,

pancreas, uterus, and colon and prostrate, so combining the Dash Diet with

reducing calorie intake and exercise it can drastically reduce the risk of cancer.


Here are a few of the benefits you can look forward to:

Leaner, Stronger Muscles

Increased Energy Significantly More Stamina

Clearer, Smoother Skin Weight Loss Results

Better Performance and Recovery Stronger Immune System

Enhanced Libido Greater Mental Clarity

No More Hunger/Cravings Thicker, Fuller Hair

Clear Eyes And So Much More

This is just some of the reason why so many people from all walks of life are

turning to the DASH diet because it produces results without the oppressive, tasteless foods and portion or calorie control you find on most diets.

The trick to making the DASH diet work is being able to make a variety of meals that taste good to you, so that you never get bored and always feel

great about what you’re eating.

The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole

grains, and heart healthy fats. You fill up on delicious fruits and vegetables,

paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow.

The DASH Diet is best done in two stages, so the DASH Diet stage 1 is

basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for 14 days.

Then after 14 days you go into Stage Two, this is when you reintroduced

with healthy whole grains, fruit and starchy vegetables so as to control your

weight loss and improve the body’s response to hypertension.


So you must take in less saturated fats, desserts and salt. So take some of those old jars or mustard and salad dressing that have been in there for

some time and replace them with a healthier option.

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women

one or less.

The DASH diet doesn't address caffeine consumption, but research shows

that caffeine can cause blood pressure to rise temporarily, so if you have high blood pressure please be careful with your daily intake of caffeine.

The core to the Dash Diet is to lower your sodium intake and here are some

tips on how to do that:

Using sodium-free spices or flavorings with your food instead of salt

Not adding salt when cooking rice, pasta or hot cereal Rinsing canned foods to remove some of the sodium

Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"

One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon

of table salt has about 1,500 mg of sodium.

Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as

corned beef, pastrami, bologna, ham, processed turkey and salami.

Limit canned soups, frozen dinners and entrees and vegetables with sauces as you really don’t know what is in them, it is so much better if you can

make your own meals, but if you must use these, get items labeled “low sodium.” It is a good idea to rinse the canned foods with water to flush out

some of the preservatives that have been added.

Try to avoid smoked, pickled and cured foods.


Setting goals is so important to a healthier lifestyle. Here are some helpful

tips on setting specific, attainable and realistic goals for you to challenge yourself to.

Setting Specific Goals

Rather than just say I will east more fruit, a specific goal is I will pack and apple every day for my lunch at work.

I will lose weight, to be a little more specific you will record my daily food

intake and follow my 1600 calorie meal plan so I can lose those 5lbs.

I will weigh myself once a week

Setting Attainable Goals

Losing 20 lbs in a month’s is not really attainable, the secret to losing weight

is one pound at a time, so it should be done slowly, so an attainable goal

would be to lose 4 lbs in one month.

So setting attainable goals is all about being realistic and not setting yourself up to fail. Start small and once you succeed then branch out and build on

that goal.

Setting Realistic Goals

Be honest with yourself; make this path to a healthier you as easy as you

can, eat the foods you enjoy within reason and portion control is o important.

I will begin eating 2 extra servings of fruit today

I will cook 2 new vegetables this week

I will lose 10 pounds in the next 4 months

Placing goals on a timeline help you achieve them more successfully.


Tracking your Progress has become easier these days with FitBits and apps. It is a very good idea to track your daily food and exercise regime; here are

some very popular apps.

Diet Point Weight Loss (Android, iOS; Free)

Diet Point Weight Loss (Android, iOS) aims to

help users pick the weight loss program that's right for them. The app provides details for more

than 150 different diets in varied categories,

including, the Mediterranean Diet, Paleo Diet, Raw Food Diet, High Fiber Diet,

Vegetarian/Vegan Diet and Low Carb/Fat Diets. Dieters also have access to the Diet Point

community. This app comes complete with detailed shopping lists and meal plans. The app

also helpfully notifies you for mealtimes, to help avoid out of control craving and overeating.

The diets take into account your Basal Metabolic rate to estimate the amount

of weight you could potentially lose with each diet. An added feature is the

grocery list. You input the foods necessary for a particular diet and print the shopping list.

Fooducate (Android, iOS; Free)

Fooducate (Android, iOS) helps you shop and eat healthy by allowing you to quickly pull up nutritional information about food products from barcodes, as

well as by helping you make sense of nutritional labels. It is a food scanner and diet tracker that lets you count calories that helps you to lose those

extra unwanted pounds. The app displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as

healthy alternative suggestions. If users cook their own meals or eat out, you can also manually enter a meal's nutritional information.


Shopwell (Android, iOS; Free)

The first step to eating well is shopping well. At least that's the idea behind

Shopwell (Android, iOS), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional needs. It’s

like having a dietitian in the palm of your hand. ShopWell users create a personalized profile and select

from a series of nutritional goals (Heart Disease, Athletic Training,

etc), as well as dietary restrictions (Celiac disease, food allergies,

vegetarian, etc.). The app then

takes these into account and uses them to score scanned grocery

items, as well as provide layman-friendly nutritional pointers, and

healthy suggestions.

MyFitnessPal (Android, iOS, Windows Phone; Free)

A good exercise regime is nothing without a balanced diet to back it up. MyFitnessPal's Calorie Counter (Android, iOS, Windows Phone) app helps you

out on that front, functioning as an easy to use calorie and nutrients counter with a database that boasts more than 2 million foods (and it's growing

every day). Easily look up and track the foods you're consuming with the help of a barcode scanner as well as a recipe calculator for inputting custom

creations. Track exercises, set diet goals and sync your progress to myfitnesspal.com for free.

Lose It! (Android, iOS; Free)

Lose It! (Android, iOS) is another excellent nutrition and exercise logging tool targeted at those looking to lose a few pounds. Simply enter a few

details about yourself such as weight, height and goal weight, and the app will help you come up with a daily calorie budget. The app keeps tracking

your food intake easy, with barcode scanners for grocery items, as well as an extensive database of dishes and restaurant meals. The app also has an

exercise tracking feature, and can also sync data with other exercise apps to help log your routine.


Q. What is the Dash Diet stand for?

DASH stands for Dietary Approaches to Stop Hypertension; it is a flexible and

balanced eating plan that has been shown to lower high blood pressure as well as

many other benefits to your health.

Q. What is the key to the DASH Diet?

Eating foods high in potassium and calcium are the key to the DASH diet; the fruits,

vegetables, and low fat dairy make it work. You can fill yourself up on healthy foods

that are low in fat and calories.

Q. What is a Dash Diet Eating Plan?

The DASH eating plan is easy to follow using common foods available in your

grocery store. The plan includes daily servings from different food groups. The

number of servings you should have depends on your daily calorie (energy) needs.

Q. If the dash diet doesn’t allow consuming sodium, then what about sodium that is

also necessary for our health?

A. Sodium is not prohibited in the DASH diet completely, but it prohibits excessive

intake of processed sodium chloride that causes high blood pressure. The DASH diet

allows you to eat fresh fruits and vegetables that contain natural sodium that is

essential for our health. The DASH diet prohibits refined and processed sodium and

it allows you to consume 2300 mg sodium per day to lower your blood pressure.

Be very careful using sea salt, the grains are smaller in size and have more weight

(and sodium) per teaspoon.

Q. I have reduced sodium in my foods, but a recent medical test report showed

high content of sodium? And there are several foods that contain sodium in this

case, what should I do?


A. This is the common problem and it is more about the nutrient in our foods we

eat. Sodium is a substance made up of sodium and chloride. Therefore, the foods

you eat in the DASH diet may already have sufficient amount of sodium in them

that is necessary for your body. Avoid eating processed foods that contain 70% to

75% sodium. The natural fruits and vegetables are the best source of sodium

instead of sodium chloride.

Q. I take medicine to control my high blood pressure; do I still need to take them?

If you take medicines to control your high blood pressure, keep taking them.

However, you should tell your doctor that you're now following the DASH

eating plan.

Q. Is the dash diet healthy to adopt for the people with normal blood pressure?

A. Yes, the DASH Diet is a very healthy diet for the people with normal blood

pressure. If you have normal blood pressure, then you can select natural foods

containing sufficient amount of sodium to fulfill your sodium requirements. You just

need to understand your sodium requirements are limited in the DASH Diet.

Sodium is an essential mineral that is required in a certain amount to function our

body properly. A standard DASH diet allows you to consume 2300 mg of sodium

per day and it is also recommended by the U.S centers for disease control and

prevention.

The DASH diet allows us to choose healthy foods and prohibits all processed foods

and drinks that contain refined sugar, processed sodium, food additives, synthetic

taste enhancer or colors and too much calories. So, choosing the DASH diet as your

diet will keep your body in its best condition.

Q. Can I follow DASH if I am a vegetarian?

Yes, DASH can be adapted to a vegetarian eating pattern. In fact, the DASH diet

was originally created based on a vegetarian diet because vegetarians tend to have


lower blood pressures. The diet used in the research that demonstrated the efficacy

of DASH did include animal protein foods, such as meat, poultry, fish, and dairy

foods. But health benefits can be met using vegetable sources of protein and dairy

foods. DASH includes lots of fruits and vegetables, low fat dairy foods, and limited

added fats and oils. These recommendations are the same for vegetarians and fish,

meat, and poultry eaters. In order to meet your DASH food goals for meats we

suggest you substitute with the nuts, seeds and legumes category. Simply add your

recommended servings of meat to your recommended servings of legumes and aim

for that goal every day.

Q. Is the DASH Diet a good diet for people who can’t tolerate milk?

A. Many people who can’t tolerate milk protein can tolerate products prepared with

heated milk and can also tolerate yogurt and most cheese, because yogurt contains

denatured protein and lactic acid in place of lactose.

If you are lactose intolerant, use Lactaid or lactose-reduced milk.

Milk is processed by bacteria which convert it into yogurt through fermentation by

denaturing milk protein and by converting lactose into lactic acid, so you can still

follow this diet plan by selecting all suitable foods you can tolerate in the dash diet.

Some people are sensitive to cow milk and they usually consume goat milk in place

of cow milk.

Q. Is the DASH diet high fiber and low fat?

Yes, the DASH diet is high fiber and low to moderate in fats, which are

predominately heart healthy fats. Very low fat diets are associated with increased

hunger. Try to get 25 to 35 grams of fiber daily.

Q. Should I increase foods that are high in Calcium?

If you do not eat dairy products, supplement your diet with calcium supplement. Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily. Q. Should I continue to take medication as directed by your doctor? Do not skip your blood pressure medication.


The Ultimate DASH Diet Cookbook Meal Plan

Phase 1 only needs to be followed for 14 days; here is a 7-day meal plan for Phase

1. These are just some guidelines for those of you that need a visual plan.

Then there another 7-day meal plan that implements Phase 2, this is where we

introduce some of the healthy foods back into your diet.

Drink water with all meals throughout the day and add some lemon in both hot and

cold water. Lemon water aids digestion, helps flush out toxins and boosts your

immune system.

Tea and Coffee can be enjoyed, but only a small amount of milk can be included.

How many Calories do you need?

This is a general

idea on the

amount of

calories your

body needs daily,

by reducing your

intake by 500

calories per day

will reduce your

weight by 1

pound per week.

WOMEN

Age Calories - Not Active Calories-Mod Active Calories- Very Active

19-30 2000 2000-2200 2400

31-50 1800 2000 2200

51+ 1600 1800 2000-2200

MEN

19-30 2400 2600-2800 3000

31-50 2200 2400-2600 2800-3000

51+ 2000 2200-2400 2400-2800


DASH DIET GUIDE FOR ONE SERVING SIZE

DASH Diet Serving Sizes

Grains,

starches

1 slice of bread

1/2 English muffin or bun

1/4 bagel

1 ounce dry cereal

1/2 cup cooked cereal, pasta, corn, rice

Fruits 6 ounces by weight of fruit

6 ounces of juice

1 medium piece of fruit

1/2 cup canned, frozen fruit

1/4 cup dried fruit

Vegetables 1/2 cup cooked or raw vegetables

1 cup leafy raw vegetables

6 fluid ounces vegetable juice

Dairy 8 fluid ounces (1 cup) milk or yogurt

1 1/2 ounces of cheese

2 cups cottage cheese (note: higher calories than

other dairy servings)

Meats, fish,

poultry

2 1/2 - 3 1/2 ounces, cooked

Eggs 1 egg

2 egg whites

1 fluid ounce egg-substitute

Beans 1/4 cup cooked beans, lentils, or peas

Nuts 1/4 cup or 1 ounce nuts

2 Tbsp or 1 ounce seeds

2 Tbsp peanut butter

Fats and oils 1 tsp soft margarine

1 Tbsp low-fat mayonnaise

2 Tbsp light salad dressing

1 tsp vegetable oil


Here is a guideline on what makes up one serving size.

One medium Apple, orange, peach or pear

One Kiwifruit

½ a medium to large banana

6 oz of fruit juice or vegetable juice

1 cup of raw vegetable

½ cup of cooked vegetable

½-cup beans

¼ cup of dried fruit like raisins or cranberries

1/3 cup of nuts

2 tablespoons of seeds

Therefore, if you cut up an apple and a banana for a snack, this counts as two

servings

If you put some low fat yoghurt and 1 cup of frozen strawberries into a blender,

this is also two servings.


CONVERSIONS

1 tablespoon (tbsp) = 3 teaspoons (tsp)

1/16 cup =1 tablespoon

1/8 cup =2 tablespoons

1/6 cup =2 tablespoons +

2 teaspoons


1/3 cup =5 tablespoons + 1 teaspoon


1/2 cup = 8 tablespoons


+ 2 teaspoons

3/4 cup =12

tablespoons

1 cup = 48 teaspoons1 cup = 16 tablespoons


First 14 Days (Phase 1)

Day 1 & 8

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Breakfast

1 boiled egg with Swiss cheese

2 slices of roasted ham

1 cup fat free flavored yogurt

1 cup v-8 juice

Snack

Mixed veggies with 4 ounces low fat cheese

Lunch

2 stuffed tomatoes with chicken salad

1 cup mixed vegetables with low fat cheese

½ cup sugar free jello

Snack


Fats/Sweets: 1

2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

1 stick light cheese with baby carrots

Dinner

Grilled chicken

1 cup Romaine salad with Italian dressing

Stir fry veggies


Day 2 & 9

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

South western style omelet


½ cup tomato juice

Snack

½ cup baby carrots

Lunch

2 Turkey roll ups made with Deli turkey slices

1 cup coleslaw

½ cup sugar free orange jello

Snack

1/4 cup peanuts


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Roasted turkey slices

1 cup Greek salad

½ cup sugar free lime jello


Day 3 & 10

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

2 slices ham

1 scrambled egg

1 cup tomato juice

Snack

¼ cup or 23 almonds

½ cup nonfat yogurt

Lunch

Chicken Salad

Lettuce wraps with low fat cheese


Snack

5 grape tomatoes

Guacamole


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Grilled salmon with your favorite seasoning

1 cup broccoli and walnut salad

½ cup sugar strawberry jello


Day 4 &11

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

1 boiled egg with 2 ham slices


½ cup tomato juice

Snack

18 cashew nuts

1 stick of low fat cheese

Lunch

Grilled fish

1 cup egg salad

½ cup sugar free strawberry jello

Snack

Pepper strips in guacamole


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Lean meat of your choice

1 cup Salad Romaine salad with Italian dressing



Day 5 &12

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

1 scrambled egg with low fat Swiss cheese

2 slices Canadian bacon

½ cup v-8 juice

Snack

½ cup mixed veggies with low fat cream cheese dip

Lunch

Stuffed tomatoes with tuna salad

2 roll ups made with chicken


Snack

20 peanuts

Dinner

Grilled Chicken Lean


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

1 cup vegetable salad try sautéed carrots and onions



Day 6 &13

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

1 scrambled egg with low fat cheese

2 slices ham

½ cup cranberry juice

Snack

½ cup mixed veggies with low fat cream cheese dip

Lunch

1 cup lentil salad

2 roll ups made with roast beef


Snack

23 almonds , about an ounce


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Grilled chicken breast

1 cup Greek salad



Day 7 &14

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 6

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

1600 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1/2

Meats: 2

Fats/Sweets: 1

Breakfast

Mini-Egg Beaters Southwestern Style Omelet

2 slices Canadian bacon

½ cup v-8 juice

Snack

½ cup pepper strips with low fat cheese

Lunch

1 cup Greek salad

2 roll ups made with roast beef


Snack

1/4 cup peanuts


2000 calorie option

Whole Grains: 0

Fruits: 0

Vegetables: 5

Dairy: 3

Beans/nuts: 1

Meats: 2

Fats/Sweets: 2

Dinner

Grilled salmon with your favorite vegetable salsa

1 cup mixed vegetable salad



Week 3 – Phase 2

Day 1

Nutrition Meals

1200 calorie option

Whole Grains: 2

Fruits: 5

Vegetables: 4

Dairy: 2

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 0

1600 calorie option

Whole Grains:6

Fruits:5

Vegetables:5

Breakfast

1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk

1 slice of whole wheat bread with 1 teaspoon margarine

1 medium Ruby Grapefruit

Snack

½ cup fat free fruit yogurt

Lunch

1 cup chicken salad

2 whole wheat hamburger bun

1 cup fruit cocktail juice


Dairy:2

Beans/nuts:1/2

Meats: 1

Fats/Sweets:0

2000 calorie option

Whole Grains:7

Fruits:6

Vegetables:5

Dairy:2

Beans/nuts:1

Meats:2

Fats/Sweets:3

Snack

½ cup mixed nuts, unsalted

Dinner

Roasted chicken breast

1 small baked potato

1 slice of whole wheat bread

2 baby carrots

1 cup low fat milk


Day 2

Nutrition Meals

1200 calorie option

Whole Grains:1

Fruits:6

Vegetables:4

Dairy:3

Beans/nuts: 1/2

Meats:0

Fats/Sweets:0

1600 calorie option

Whole Grains:5

Fruits:6

Vegetables:5

Dairy:3

Beans/nuts:1/2

Meats: 0

Fats/Sweets:0

Breakfast

1 cup oatmeal

1 whole wheat English muffin with 1 tablespoon peanut butter

1 small apple

1 cup fat free yogurt

Snack

½ cup dried apricot and raisins

Lunch

Chicken Waldorf salad

1 cup nonfat milk

1 cup Cantaloupe

Snack

3 Graham crackers with cheese


2000 calorie option

Whole Grains:6

Fruits:7

Vegetables:5

Dairy:3

Beans/nuts:1

Meats:1

Fats/Sweets:3

Dinner

1 cup whole wheat spaghetti with 1 cup marinara sauce, no salt

French style green beans with crushed hazelnuts

½ cup cooked corn

1 cup pear juice pack


Day 3

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits:6

Vegetables:3

Dairy:3

Beans/nuts: 1/2

Meats: 0

Fats/Sweets: 0

1600 calorie option

Whole Grains:6

Fruits:3

Vegetables:4

Dairy:3

Beans/nuts:1/2

Meats: 0

Fats/Sweets:0

Breakfast

1 whole wheat bagel with peanut butter, no salt

1 banana

1 cup fat free milk

1 cup freshly squeezed orange juice

Snack

5 vanilla wafers

1 tablespoon sunflower seed

Lunch

2 oz. sliced turkey with light Swiss cheese

1 cup potato salad

1 hamburger bun

1 apple

Snack



2000 calorie option

Whole Grains:7

Fruits:4

Vegetables:4

Dairy:3

Beans/nuts:1

Meats:1

Fats/Sweets:3

Dinner

2 ounces cooked herb crusted cod

½ cup brown rice with vegetables

Tomato spinach salad sautéed with canola oil

1 slice whole wheat bread


Day 4

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits:6

Vegetables:6

Dairy:3

Beans/nuts: 1/2

Meats: 0

Fats/Sweets: 0

1600 calorie option

Whole Grains:3

Fruits:6

Vegetables:4

Dairy:3

Beans/nuts:1/2

Meats: 0

Fats/Sweets:0

Breakfast

1 Chocolate Smoothie with Avocado and Banana

(1 cup vanilla soya milk, ½ avocado, 1 banana, 1/8 c unsweetened

cocoa powder and splenda to sweeten)

Snack

¼ cup mixed nuts, unsalted

½ cup fat free yogurt

Lunch

Beef barbecue sandwich with barbecue sauce, 1 hamburger bun, 2

sliced low fat Swiss cheese

12 low salt, wheat crackers

2 baby carrots

Snack

1 cup low fat milk


2000 calorie option

Whole Grains:4

Fruits:7

Vegetables:4

Dairy:3

Beans/nuts:1

Meats:1

Fats/Sweets:3

Dinner

1 cup Spanish rice made with brown rice and canola oil

1 cup cantaloupe



Day 5

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits:5

Vegetables:8

Dairy:2

Beans/nuts: 1/2

Meats:1

Fats/Sweets:1

1600 calorie option

Whole Grains:4

Fruits:4

Vegetables:6

Dairy:2

Beans/nuts:1/2

Meats: 1

Fats/Sweets:1

Breakfast

1 whole wheat English muffin

1 teaspoon margarine spread

4 oz Greek Yoghurt

Snack

1 piece of string cheese

1 Clementine

Lunch

1 cup tuna salad

½ cup cucumber salad with vinaigrette dressing

½ cup canned pear juice

1 tablespoon sunflower seed

Snack

½ cup of mixed trail mix(raisins, pumpkin seeds, pistachios,

apricots)


2000 calorie option

Whole Grains:5

Fruits:5

Vegetables:6

Dairy:2

Beans/nuts:1

Meats:2

Fats/Sweets:2

Dinner

1 cup grilled salmon with barbecue sauce

1 baked potato with light sour cream

1 whole wheat roll

½ cup sautéed apples with cinnamon


Day 6

Nutrition Meals

1200 calorie option

Whole Grains: 1

Fruits: 5

Vegetables: 8

Dairy: 2

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 0

1600 calorie option

Whole Grains: 5

Fruits: 4

Vegetables: 5

Dairy: 2

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 0

Breakfast

½ cup fat free milk

1 apple

1 cup orange juice

1 cup oatmeal with applesauce

Snack

1 cup fat free fruit yogurt

Lunch

Chicken sandwich made with whole wheat bread

1 cup fresh vegetable salad

1 pear

Snack

2 tablespoons peanuts, unsalted

½ cup dried apricot


2000 calorie option

Whole Grains: 6

Fruits: 5

Vegetables: 5

Dairy: 2

Beans/nuts: 1

Meats: 2

Fats/Sweets: 1

Dinner

4 oz. baked salmon

1 cup brown rice with spinach

2 baby carrots with Swiss cheese


Day 7

Nutrition Meals

1200 calorie option

Whole Grains: 0

Fruits: 5

Vegetables: 7

Dairy: 4

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 1

1600 calorie option

Whole Grains: 7

Fruits: 4

Vegetables: 4

Dairy: 4

Beans/nuts: 1/2

Meats: 1

Fats/Sweets: 1

Breakfast

½ cup hot chocolate made with fat free milk

1 pear

1 cup apple juice

1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk

Snack


Lunch

1 cup tuna and spinach salad

1 slice 100% whole wheat sandwich bread

½ cup cantaloupe

Snack

2 tablespoons sunflower seeds

½ cup almonds


2000 calorie option

Whole Grains: 8

Fruits: 5

Vegetables: 4

Dairy: 4

Beans/nuts: 1

Meats: 1

Fats/Sweets: 2

Dinner

4 oz. roasted turkey

1 cup Chinese style brown rice with vegetables

Mixed veggies with reduced fat cheese

http://www.dash-diet-collection.com/free-dash-diet-recipes/dash-diet-holiday-recipes/turkey/


Meal Plan Schedule

8:00 AM Breakfast

10:30 AM Morning snack

12:00 PM Lunch

3:30 AM Afternoon snack

7:00 PM Dinner

Guidelines for using the Dash Diet meal plan

* Follow the meal plan as closely as you can

* Substitute whole-wheat flour for all-purpose flour or other refined flour when the

recipe calls for it

* DO NOT use salt even if the recipe calls for it

* Consume at least 4 servings of fruits/vegetables a day

* Consume about 3 servings of whole grains a day

* Consume about 2-3 servings of dairy a day

* If using package products – be sure that the label reads less than 10 grams of fat

and sugar per serving and less than 300 mg of sodium

* Have meals and snacks 2.5 to 3 hours apart – no more than 4 hours

* Cooked vegetables are either steamed, boiled, grilled or baked – NO FRIED

vegetables

* You may make changes to the fruit and vegetable recommendations depending

on the season

* Choose whole-wheat pasta instead of regular pasta whenever having a pasta


Beverages

Nuts and

Seeds

Vegetables

Fruits

Bread & Bakery

Meat, Poultry & Seafood

Dairy

Sauces and Condiments

Cereal

Grains

Frozen Foods

Canned Foods

Snacks

Herbs and Spices


DASH Diet Shopping List

Beverages

100% Fruit Juices

Sparking Water

Low Sodium Vegetable Juices

Herbal Tea

Nuts and Seed

Almonds

Cashews

Hazelnuts

Pecans , Peanuts, Pistachios

Walnuts

Vegetables

Artichokes , Asparagus

Beets, Broccoli, Bell Peppers, Brussels Sprouts

Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumber

Egg Plant

Green Beans

Leeks and Leafy Greens, kale, lettuce and salad greens


Mushrooms

Onions, red, white or yellow

Peas

Root Vegetables, parsnips and turnips

Spinach, summer squash, zucchini

Tomatoes

FRUIT

Banana’s, Berries, blueberries, raspberries, blackberries

Cranberries, Cherries, Citrus Fruits, Oranges, Ruby Grapefruit

Dates

Figs

Grapes

Kiwifruit

Lemons or Limes

Mango, Melon , watermelon, honeydew

Nectarines

Pears, Peaches, Papaya, Pineapple, Prunes, Plums

Raisins

BREADS & BAKERY

Bagels

Bread

English Muffins


Pita

Pizza Crust

Tortilla (corn or whole wheat)

Meat & Poultry & Seafood

Beef, flank , round or sirloin

Chicken or Turkey –skinless or ground lean

Eggs

Pork tenderloins

Sliced Deli Meat

Seafood

Fish Fillets

Salmon

Shrimp

Tofu

DAIRY

Buttermilk -low fat

Cheese (hard) reduced fat cheddar, Monterey Jack, Parmesan

Cheese (soft) blue, feta, Chevre

Cottage Cheese –low fat)

Milk (fat free or low fat) also Flavored milk

Keifer

Margarine (No Trans Fat)


Mozzarella (part skim)

Sour Cream - low fat

Yoghurt (Fat Free or low fat)

SAUCES & CONDIMENTS

Bean Dip

Chili or Hot Sauce

Hummus

Marinara sauce (sodium free)

Mayonnaise (low fat)

Mustard

Olive oil , Canola Oil, Sesame

Pesto

Salsa fresh

Salad dressing (vinaigrette or low fat)

Soy sauce ( reduced sodium)

Sun Dried Tomatoes

Vinegar, balsamic, red wine, rice wine, cider

CEREAL

Bran Cereal

Whole Grain Cereal –hot or cold

Low Fat Granola

Muesli

Oats (old Fashioned)


GRAINS

Barley , Brown Rice , Bulgur

Couscous (whole wheat)

Kasha( buckwheat)

Pasta (whole wheat)

Quinoa, Amaranth , millet

Wild Rice

FROZEN FOODS

Chicken Breasts (skinless)

Fish Fillets (plain & Shellfish)

French Toast

Fruit (no added sugar)

100% Fruit Juice

100 % Fruit Juice Bars

Pancakes (whole grain)

Vegetables (plain)

Vegetable Burgers

Waffles (whole grain)

CANNED FOODS

Applesauce (unsweetened)

Beans ( black, kidney, pinto, refried, white)

Chiles (diced)

Tuna or Salmon

Soup (reduced sodium)


Tomato Paste

Tomato Sauce (Low sodium)

SNACKS

Wholegrain crackers, Dried fruit, popcorn, wholegrain pretzels, dark chocolate

HERBS and SPICES

Allspice

Basil

Bay leaves

Cayenne Pepper, Cardamom

Chili Flakes and Chili Powder

Chives

Cilantro

Cinnamon

Cloves

Coriander

Cumin, Curry Powder

Dill

Garlic and Ginger l

Mint

Mustard

Nutmeg

Oregano

Paprika

Parsley


Pepper black or white

Rosemary

Sage and Sesame Seeds

Tarragon, Thyme

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DASH DIET BREAKFAST RECIPES

Ham, Swiss and Avocado Scramble

French Toast

Baked Blueberry Oatmeal

Multigrain Blueberry Pancakes

Mixed Berry Muesli

Pancakes- Banana and Walnut

Scrambled Eggs

Breakfast Pudding

Fruit Pizza

Egg and Cheese Muffin with Spinach

BRUNCH

Herbed Wild Mushroom Oatmeal

DASH DIET LUNCH RECIPES

Quesadillas with Cilantro Yoghurt Dip

Tuna Salad

Southwest Chipotle Bowl

Cranberry Swiss Panini

Watermelon and Blueberry Salad

Stuffed Salmon and Avocado

Wild Tuna Pita Pockets

Grilled Chicken Salad with Mango and Avocado

Pineapple Chicken Wrap

DASH DIET SALADS RECIPES

Cranberry, Orange and Jicama

Blackened Chicken and Berry Salad


Blue Cheese Salad

Skinny Tuna Melt

Warm Vegetable Salad

Light Avocado Egg Salad

DASH DIET MASON JAR RECIPES

Citrus Chicken and Orzo Salad

Shrimp and Feta Cobb Salad

Asian Noodle Salad

Chipotle Chicken Salad

Cranberry and Turkey Salad

DASH DIET APPERTIZERS RECIPES

Tomato Basil Bruschetta

Nachos

Seafood Chowder

Zucchini Pizza Bites

Hot Spinach Dip

DASH DIET DINNER RECIPES

Pasta Pie

Chicken Portabella Burger

Orange Beef and Rice

Cheesy Burritos

Chicken and Spanish Rice

Turkey Meatloaf

Cajun Spicy Baked Fish

Zucchini Lasagna


Chicken Wraps

Shepherd’s Pie

Salmon with Dill Mustard Sauce

Southwestern Pork Chops

Turkey –Cajun Spiced

DASH DIET GRILLING RECIPES

Maple Southern Comfort Sauce

BBQ Salmon

BBQ Pineapple Shrimp

BBQ Red Potato Salad

BBQ Grilled Fruit

DASH DIET SIDES

Balsamic Vegetables

Lemon Bulgur Pilaf

Oven Baked Garlic Potatoes

Mexican Corn Salad

Garden Hummus

Prosciutto Brussel Sprouts

Brown Rice

Parmesan Rice Cakes

Tasty Turkey Stuffing

Easy Cranberry Sauce

DASH DIET SEAFOOD

Tilapia and Mango Salsa

Tuna Melt

Cilantro Lime Tilapia Tacos


Tuna Pasta

Citrus Shrimp

Puttanesca Tuna Pasta

Shrimp Marinated in Lime

DASH DIET SLOW COOKER

Spicy Ginger Beef and Broccoli

Chili Chicken

Zesty Barbeque Pulled Chicken

DASH DIET SOUP

Curried Cauliflower Soup

Pumpkin

Minestrone with Red Wine

DASH DIET VEGETARIAN RECIPES

Flatbread Vegetable Pizza

Stuffed Peppers

Spaghetti Sauce

Roasted Asparagus and Tomato Penne Salad

Gnocchi with Spinach and Pine nuts

Vegetarian Cake

DASH DIET SMOOTHIES

Vitamin C Smoothie

Chocolate Smoothie with Berries and Banana

Green Smoothie

Berry Smoothie

Ginger and Mango with Almond Milk

Pineapple Smoothie


DASH DIET SNACKS and COCKTAILS

Watermelon Margarita

Cucumber Cocktail

Mango Cocktail

Strawberry Colado

Mexican Mojito

Shrimp Cocktail

Turmeric Tea

Turmeric Cocktail

Minty Green Tea

DASH DIET DESSERTS

Fruit Salad with Greek Yoghurt

Lemon Cheesecake

Pumpkin Pie

Apple Blueberry Crisp

Pineapple Kheer

Fruit Kebabs

Chocolate Soufflé

Avocado Moose

Dark Chocolate Strawberries


DASH Diet Breakfast Recipes

Ham, Swiss and Avocado Scramble

Fresh Avocado is a great way to start your day, they are so many benefits of

including avocado in your diet, and they are incredibly nutritious and loaded

with the heart healthy monounsaturated fats. Loaded with fiber and they

have been proven to lower cholesterol and triglyceride levels.

Multiple studies have shown that extracts from avocado and soybean oil can

reduce the symptoms of arthritis.

Serves 2

Ingredients

4 eggs

2 Tbsp. 2% milk

Pepper, to taste

1 slice lean Canadian

bacon or ham

1 slice Swiss cheese

A Dash of tobasco

1/2 avocado

Serve with Fresh Fruit of

the season, blueberries,

raspberries or melon

Preparation

Beat eggs with milk; add pepper, tobasco to taste. Chop the Canadian bacon

or ham, Swiss cheese and avocado into 1/2” pieces.

Heat a nonstick skillet over medium-low heat. When hot, spray with nonstick

oil, then add the egg mixture and cook, stirring frequently, until eggs are

almost done but still just a bit runny.

Add the ham, cheese, and avocado, and cook until cheese melts and eggs

are cooked through.


DASH FRENCH TOAST

Everyone’s favorite breakfast treat, Apple Sauce French Toast, and to make

this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for

batter mix Add a little cinnamon or even nutmeg to increase the flavor.

You can also round out this cozy meal with glass of non-fat milk for extra

protein, potassium and magnesium.

Ingredients:

2 eggs

1⁄2 cup milk

1 teaspoon ground cinnamon

2 tablespoons white sugar

1⁄4 cup unsweetened applesauce

6 slices whole wheat bread

Preparation:

In a large mixing bowl, combine eggs,

milk, cinnamon, sugar and applesauce.

Mix well.

Lightly soak the bread one slice at a time until mixture is slightly absorbed.

Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides.

Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot.

Nutrition Information:

Serving Size: 1 slice

Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein, 2 g fiber, 220 mg sodium, 100 mg calcium

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BAKED BLUEBERRY OATMEAL

This is a great way to start the morning and it is best prepared the night before and

refrigerate it overnight.

Just put it in the oven first thing when you get up.

Ingredients

1 tablespoon canola oil

1/2 cup unsweetened

applesauce

1/3 cup brown sugar

Egg substitute equivalent to

2 eggs, or 4 egg whites

3 cups uncooked rolled

oats

2 teaspoons baking powder

1 teaspoon cinnamon

1 cup skim milk

1 cup Blueberries

Directions

In a good-sized bowl, stir together oil, applesauce, blueberries, sugar and eggs. Add dry

ingredients and milk. Mix well.

Spray a 9-by-13 baking pan generously with cooking spray.

Spoon the oatmeal mixture into pan.

Bake uncovered at 350 F for 30 minutes.


DASH BLUEBERRY MULTIGRAIN PANCAKES

Four grains offer a wholesome twist on the classic blueberry pancake. Top with

Blueberry Syrup or traditional maple syrup and butter.

Ingredients

1 c. all-purpose flour

0.75 c. whole-wheat flour

0.33 c. yellow cornmeal

0.33 c. old-fashioned rolled oats

2 tbsp. sugar

2 tsp. baking powder

0.50 tsp. baking soda

0.50 tsp. ground nutmeg

1.75 c. buttermilk

0.25 c. unsalted butter

0.33 c. honey

3 large eggs

1 c. fresh blueberries

Prepare the Batter

In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt,

baking soda, and nutmeg. Using a whisk, add buttermilk, butter, honey, and eggs to dry mixture until a smooth batter forms. Gently fold in the blueberries.

Make the pancakes: Preheat oven to 250°F. Lightly coat a nonstick skillet or

griddle with vegetable-oil cooking spray and heat over medium-high heat. Once hot, pour 1/4 cupfuls of batter to form pancakes and cook until the tops bubble and the edges begin to crisp.

Turn each pancake over and continue to cook until both sides are golden brown.

Transfer pancakes to a baking pan and place in oven to keep warm until ready to serve. Repeat until all batter is used. Serve hot.


DASH MIXED BERRY MUESLI

Prepare this recipe the night before and enjoy a balanced breakfast that is

sure to keep you full until lunch because it is a good source of fiber. This

dish also contains antioxidants and omega 3s.

Ingredients:

1 cup old-fashioned rolled oats (raw)

1 cup fruit yogurt

1/2 cup 1% milk

1/2 cup dried fruit (try raisins,

apricots, dates)

1/2 cup chopped apple

1/2 cup frozen blueberries

1/4 cup chopped, toasted walnuts

Preparation:

In medium bowl, mix oats, yogurt, milk and salt.

Cover and refrigerate for 6-12 hours.

Add dried and fresh fruit, and mix gently.

Serve scoops of muesli in small dishes. Sprinkle each serving with chopped

nuts.

Refrigerate leftovers within 2-3 hours.


Per serving: 170 calories, 5 g total fat, 1 g saturated fat, 27 g carbohydrates, 6 g protein, 3

g fiber, 45 mg sodium, calcium 10% daily value.

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DASH PANCAKES: Banana and Walnut

Forget the syrup and top with non-fat vanilla yogurt or Greek yoghurt. The

extra protein will help keep you full throughout the morning. You’ll also

satisfy one of three recommended dairy servings for the day.

Ingredients:

1 cup whole wheat flour 2 tsp baking powder

1/4 tsp salt

1/4 tsp cinnamon 1 large banana, mashed

1 cup 1% milk 3 large egg whites

2 tsp oil 1 tsp vanilla

2 tbsp chopped walnuts

Preparation:

Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth.

Combine wet ingredients with the dry and mix well with a spoon until there

are no more dry spots. Don't over-mix.

Heat a large skillet on medium heat. Spray cooking spray to lightly coat

griddle.

Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes.

Repeat with the remainder of the batter.


Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates

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DASH Scrambled Egg and Mozzarella Breakfast Pizza

Ingredients

1 whole wheat English muffin

2 mushrooms, sliced

2 green onions, finely chopped

4 tablespoons diced green or red bell

pepper

1/2 cup egg substitute

1/4 teaspoon pepper oregano or Italian seasoning,

4 teaspoons pizza sauce

1/2 cup shredded low-moisture, part-skim Mozzarella cheese

Preparation

Preheat oven to 350 degrees Fahrenheit.

Split English muffin in half and toast; set aside.

Heat a small non-stick skillet over medium heat. Add mushrooms, green

onions and bell pepper.

Cook, and stir continuously for 2 minutes, or until vegetables are softened.

Stir egg substitute, pepper and oregano into vegetable mixture. Cook,

stirring continuously until egg substitute is set, about 2 minutes. Spread 2

teaspoons of pizza sauce onto each English muffin half.

Spoon a quarter of the egg mixture over pizza sauce then sprinkle with a

quarter of the cheese. Spoon the remaining egg mixture and cheese evenly

on top of the muffins.

Place the muffins on a baking sheet and bake for 5 minutes, or until cheese

is melted.

Nutritional Facts

Calories: 190, Total Fat: 5 g, Saturated Fat: 3 g Cholesterol: 15 mg Sodium: 520 mg,

Calcium: 30% Daily Value Protein: 17 g Carbohydrates: 19 g Dietary Fiber: 3 g


DASH Diet Breakfast Bread Pudding

This is a low calorie, low fat DASH Breakfast Bread Pudding

Ingredients:

1 1/2 cup low fat 1% or fat free milk

4 eggs 2 tablespoons brown sugar

1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon

1/8 teaspoon salt 3 cups cubed whole wheat bread,

about 4 slices 1/2 cup peeled and diced apple

Directions:

Preheat oven to 350 degrees.

In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt.

Whisk until well combined.

Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.

Coat an 8-inch square baking dish with non-stick spray or butter.

Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.

Place the bread pudding into the oven and bake for 40 minutes. Uncover and

continue baking until golden brown, about 20 more minutes.

Let stand for 10 minutes before serving. Dust with powdered sugar if

desired.

Makes 4 Equal Servings

Nutritional Info:

250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g

protein.

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Fruit Pizza on an English Muffin

Fruit pizzas are perfect for a quick breakfast, afterschool snack, or dessert. Each

mouthwatering pizza packs a nutritious punch with fiber, protein, and vitamins.

Ingredients:

• 1 English Muffin (try whole grain) • 2 tablespoons reduced fat or fat-free

cream cheese (see notes) • 2 tablespoons sliced strawberries

1 Kiwifruit • 2 tablespoons blueberries • 2 tablespoons crushed pineapple

Preparation:

1. Split open the English muffin and toast the halves until lightly browned.

2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves

and arrange on top of cream cheese. 4. These are best when served soon. 5. Refrigerate leftovers within 2 hours.

Tip

No cream cheese? Try peanut butter or sunflower seed butter. Make your own whipped cream cheese for easy spreading. Use an electric

hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream

cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.

Use any combination of fruit for topping the pizza.

Try sliced apples, pears, bananas, and more.


Serving size = one half muffin with fruit. Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 19 g carbohydrates, 4 g protein, 3 g fiber, 190 mg sodium, 143 mg

potassium, 28 mg magnesium, 114 mg calcium.


Tasty Egg and Cheese Muffin with Spinach

A great way to start any day with a protein full breakfast that will suppress your appetite for hours, you can substitute the muffins with a whole grain tortilla.

Ingredients:

2 whole-grain English muffins split

1 teaspoon olive oil

8 egg whites, whisked

4- 6 Spinach leaves, finely chopped

2 Ounces (about 1/2 cup) reduced-fat Swiss cheese, shredded

1/2 cup grape tomatoes, quartered

A dash of hot sauce

Pepper

Preparation:

Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil

for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven)

Heat a medium skillet on medium heat. Add oil and sauté 3 of the spinach about 2

to 3 minutes. Add the egg whites, season with the hot sauce and pepper and cook, mixing with a wooden spoon until cooked through.

Divide on toasted muffins and top with tomatoes and cheese.


Wild Mushroom Oatmeal

Here is delicious brunch meals that will fulfill your appetite until dinner. This recipe serves 4 and is great when you have company stay over.

Ingredients

12 oz sliced Mushrooms

½ red onion

½ red pepper

2 teaspoon of lemon juice

½ teaspoon ground black pepper

4 cups of water

2 cups of dry oats

1 teaspoon of rosemary

4 eggs

Directions

1. Heat the oil in a large saucepan over medium-high. Add the mushrooms, onions, lemon juice, red pepper and pepper and sauté until the mushrooms

are just cooked through, about 5 minutes. 2. While the mushrooms are cooking, fry the eggs in a nonstick skillet using

cooking spray.

3. Add the water, rosemary, and bring to a boil over high. Stir in the oats and reduce heat to medium. Cook, while stirring occasionally, until the oats are fully cooked, about 6 minutes.

4. Sprinkle each serving with the cheese or top with an egg and serve. If

desired, garnish with additional parsley.

Serving size 1 ½ cups is only 252 calories


Cancer Preventative Foods

60 % Whole Grains plants and grains (they take longer to break down), complex

carbo-hydrates as they take longer to metabolize

20 % Protein, salmon, beans 20 % Olive Oils

Use turmeric with every meal, it is anti arthritic, anti cancer, helps prevent heart disease.

Decreases oxidative stress, arthritis, inflammation

Cut down on refined sugars, which includes white pasta, white flour, just substitute with multi grain bread and whole wheat pasta and brown rice.

Lymphatic’s have valves, so when you move the fluid in your valves start circulating which helps drain your lymphatic system. Exercise everyday.


DASH Diet: Lunch Recipes

Quesadillas with Cilantro Yogurt Dip

Quesadillas are a quick and easy lunch option that kids and adults enjoy.

Serve them with the cilantro yogurt dip to make your meal even more

festive and healthy. These were a nice snack and a good way to sneak

vegetables into a meal for kids.

Ingredients:

1 cup beans, black or pinto

2 Tablespoons cilantro, chopped

½ bell pepper, finely chopped

½ cup corn kernels

1 cup low-fat shredded cheese

6 soft corn tortillas

1 medium carrot, shredded

½ jalapeno pepper, finely minced

(optional)

CILANTRO YOGURT DIP

1 cup plain non-fat yogurt

2 Tablespoons cilantro, finely chopped

Juice from ½ of a lime

Preparation:

Preheat large skillet over low heat.

Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots,

and peppers between the tortillas. Cover each with a second tortilla.

Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is

slightly golden, about 3 minutes.

Flip and cook other side until golden, about 1 minute.

In a small bowl mix together the nonfat yogurt, cilantro and lime juice.

Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per

person with about ¼ cup of the dip.

Refrigerate leftovers within 2 hours.


DASH TUNA SALAD

This is a delicious and healthy Tuna Salad; this can be made ahead of time

as it tastes so much better.

Ingredients

1 can water packed, low sodium tuna

2 hardboiled egg, diced

1/4 cup diced celery

½ cup light mayonnaise

Juice of 1 fresh lime

1 teaspoon mustard

1 cup romaine lettuce

Preparation:

Pepper strips, grated carrot, grape tomatoes, shredded red cabbage

Mix together tuna, egg, celery, mustard and mayonnaise.

Season with pepper

Refrigerate for several hours it tastes better.

Make salad base with romaine lettuce, topped with a variety of sliced

vegetables.

Place 1/2 cup tuna on top.

Refrigerate the remaining Tuna salad and have it as a healthy snack or for

lunch again another day this week.

While following the DASH eating plan, choose and prepare foods with less

sodium (salt). Be creative-try herbs, spices, lemon, lime, vinegar, and salt-

free seasoning blends while cooking and at the table.


DASH Southwest Chipotle Bowl

Here is an ultra healthy lunch that will really satisfy your appetite for the

rest of the day.

Ingredients:

• 1 teaspoon vegetable oil

• 1 cup chopped vegetables (try

a mixture - bell peppers, onion,

corn, tomato, zucchini)

• 1 cup cooked chicken

(chopped or shredded)

• 1 cup cooked brown rice

. ½ cup pinto beans

• 4 tablespoons salsa of your

taste

• 2 tablespoons shredded

cheese

• 2 tablespoons low fat sour cream

Preparation:

In a medium skillet, heat oil over medium high heat (350 degrees in an

electric skillet). Add vegetables and cook for 3 to 5 minutes or until

vegetables are tender-crisp.

Add cooked meat, beans or tofu and cooked rice to skillet and heat through.

Divide rice mixture between two bowls. Top with salsa, cheese, sour cream

and serve warm.

Refrigerate leftovers within 2 hours.


Per serving: 330 calories, 11 g total fat, 4.5 g saturated fat, 30 g

carbohydrates, 27 g protein, 3 g fiber, 260 mg sodium, 259 mg potassium,

51 mg magnesium, 50 mg calcium

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