DASH Diet: Complete Overview, Food List, Chart and Meal Plan

The DASH diet has many potential health benefits, and it can make you the fittest you have ever been! Many experts say that this diet helps in lowering blood pressure and also aids in weight loss. Not only this, but people with diabetes can also follow this diet. Many people particularly follow this diet for weight loss purposes, and it has worked wonders on them! Let’s read and understand more about DASH diet food list, chart and meal plan.

DASH diet

What is the DASH Diet?

The DASH diet is a low sodium diet and involves many fruits, vegetables, and lean protein. There’s a strict no when it comes to fats, refined sugar, and salt when following this diet. Many people find it challenging to follow this diet, and that is why we bring you simplified information on how to follow this diet and the things you should take care of! Ready? Let’s get started.

What is the DASH diet

Types Of DASH Diet

There are two types of DASH diet that you should know about!

  • The Standard DASH: This diet does not have a meager amount of sodium, but there is a limit. When you are on a standard DASH diet, you can consume up to 2300 mg of sodium per day.
  • The Low Sodium DASH: As the name suggests, one has to consume a low amount of sodium and be mindful of what they eat. When you’re following a low sodium DASH diet, you can consume up to 1500 mg of sodium per day.

Note: If you’re a heart patient or someone who wants to follow a this diet to reduce their blood pressure, a low sodium diet may work better for you than the standard one.

Also Read: Plant Based Diet

DASH Diet Chart: What You Can Eat!

DASH Diet Chart

DASH Diet Meal Plan Menus:

Nourishment GroupsDaily ServingSize of the Serving
Fruits and Vegetables 4-5 servings1/2 cup of raw or cooked veggies, 1 cup of green leafy vegetables, 1 medium-sized fruit like apple, 1/4 cup dried fruits
Whole Grains6-8 servings1 slice of whole wheat/grain bread, 30 grams of cereal, 100 grams of cooked whole-grain cereal/rice
Poultry & Fish< than 31 ounce of cooked fish or lean meat, One egg
Healthy Fats2-3 servings1 tbsp vegetable oil, 1 tbsp mayonnaise, 2 tbsp low-fat salad dressing
Legumes4 – 5 per week50 grams of nuts, 1/2 cup of cooked legumes
Low-Fat Dairy2-3 servings1 cup milk, 1 cup yogurt, 1-ounce low-fat cheese
Red Meat1-2 times a weekfully cooked red meat

1. Fruits and Vegetables

The best fruits to have on this diet are apples, peaches, berries, orange and tropical fruits that are readily available in the market. When it comes to vegetables, you can consume any vegetable you want. There’s no restriction on what vegetable to consume. You may have 4-5 servings per day.

Serving size:

  • 1/2 cup of raw or cooked veggies
  • 1 cup of green leafy vegetables
  • 1 medium-sized fruit like apple
  • 1/4 cup dried fruits 

2. Whole Grains

Whole grains are one of the most essential food options on the DASH diet food list. You can consume whole wheat bread, whole grain cereals and oats, muesli, quinoa, brown rice, and much other stuff. You may have 6-8 servings each day. 

Serving size: 

  • One slice of whole wheat/grain bread
  • Approx 30 grams of cereal
  • Approx 100 grams of cooked whole-grain cereal/rice

3. Poultry & Fish

Fish and poultry are a great source of nutrients and also ideal for a this diet. It’s advisable to go for lean meat and have three or fewer servings per day.

Serving size:

  • 1 ounce of cooked fish or lean meat
  • One egg

Also Read: Best Weight Loss Diet

4. Healthy Fats

This diet requires healthy fats and vegetable oils. It is recommended to consume olive oil, sunflower oil, canola oil, etc. When it comes to healthy fats, you can consume low-fat salad dressing and healthy homemade mayonnaise. You may have 2-3 servings per day.

Serving size:

  • 1 tbsp vegetable oil
  • 1 tbsp mayonnaise
  • 2 tbsp low-fat salad dressing

5. Legumes

Legumes are a great source of protein and especially for vegans and vegetarians. Kidney beans, lentils, and peas are a great option. You can also include a few nuts like almonds, pecans, and walnuts in your diet.

Serving size:

  • 50 grams of nuts
  • 1/2 cup of cooked legumes

6. Low-Fat Dairy

Dairy products are more than allowed on a this diet but only if they are low fat. Many low-fat dairy options are now available in the market, like skim milk and low-fat cheese, and greek yogurt. You may have 2-3 servings per day.

Serving size:

  • 1 cup milk
  • 1 cup yogurt
  • 1-ounce low-fat cheese

7. Red Meat

Red meat is one of the most essential food options on the DASH diet food list. It can be consumed once in a while and moderate amounts. You may have fully cooked red meat 1-2 times a week.

Also Read: Gluten-Free Diet

DASH Diet For Weight Loss

DASH Diet For Weight Loss

DASH diets are one of the most sought-after diets for weight loss. It’s not difficult to follow a DASH diet chart if you are dedicated, but it’s important to remember that this diet will only be effective for you when you are consistent. Many studies have found this to be the best diet in the world for people with heart conditions and people aiming at weight loss. 

The diet helps people lose weight and promotes overall health, and gives the body many essential nutrients. Not many people follow a this diet, which is sad because this diet is full of health benefits. 

This was all the information about a DASH diet chart and what you should eat in a day! If you think that this diet is ideal for you, do give it a try. We hope that this blog helped you understand the diet better!

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