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What is the DASH Diet



The DASH eating plan is a Dietary Approach to Stop Hypertension. It is a science based heart healthy diet and consistently found to be one of the healthiest diets along with the Mediterranean diet.

With the DASH eating plan you…

EAT: Fruit, Vegetables, Whole Grains, Fish, Poultry, Low Fat Dairy, Beans, Nuts and Vegetable Oils.

LIMIT: Salt, Sugar and Full Fat.


As with any healthy eating program, portion control is important. With the DASH eating plan you aim to eat:

Vegetables: 4 to 5 servings a day,

Fruits: 4 to 5 servings a day,

Grains: 6 to 8 servings a day,

Lean meat, poultry and fish: 6 one-ounce servings or fewer a day,

Dairy: 2 to 3 servings a day,

Nuts, seeds and legumes: 4 to 5 servings a week,

Sodium: less than 1500mg/day,

A serving size is about a cup or the size of a persons hand. A really easy way to stick to the servings is at every meal have 2 handfuls of vegetables, 1 handful of protein (poultry or beans) and one handful of whole grains.

In addition aim for a 30 minutes serving of physical exercise a day. Walking is the best form of exercise.


Below are examples of which specific foods are in each category.


  • Broccoli.
  • Cauliflower.
  • Carrots.
  • Green beans.
  • Onions/green onions/shallots.
  • Garlic.
  • Lima beans.
  • Squash.
  • Tomatoes.

Lean Meats, Poultry and Fish

  • Eggs.
  • Lean poultry (skin removed.)
  • Fish.


  • Whole wheat bread.
  • Whole wheat pasta.
  • Brown rice.
  • Whole oats (e.g. steel cut oats.)


  • Apples.
  • Apricots.
  • Bananas.
  • Grapes.
  • Melons.
  • Peaches.
  • Pineapples.
  • Raisins.
  • Strawberries.
  • Raspberries.
  • Blueberries.
  • Black berries.


  • Fat-free (skim) or low-fat (1%) milk or buttermilk.
  • Fat-free, low-fat, or reduced-fat cheese.
  • Fat-free or low-fat regular or frozen yogurt.

Nuts, Seeds and Legumes

  • Almonds.
  • Hazelnuts.
  • Mixed nuts.
  • Peanuts.
  • Walnuts.
  • Peanut butter.
  • Kidney beans.
  • Chickpeas.
  • Lentils.

Fats & Oils

  • Extra virgin olive oil.

Sugars (extremely limited quantities only)

  • Honey.
  • Agave syrup.
  • Maple syrup.
  • Sugar.


Below are some examples of what you might eat at each meal when following the DASH eating plan.

  • Low fat\greek yoghurt w/granola
  • Whole wheat toast
  • Egg w/ whole wheat toast
  • Omelette w/veg

  • Apple.
  • Banana.
  • Nuts.

  • Chef salad (grilled chicken.)
  • Chicken/Turkey sandwich.
  • Vegetables
  • Chicken or fish.
  • Rice or pasta.


Eat more: veg, protein and grains.
Eat less: salt, fat and sugar.
Get more: physical exercise.