Interested in following the DASH eating plan but not sure how? Here are sample menus to get you started. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. It offers limited portions of red meats, sweets and sugary beverages. To help you get started, here are three days of menus that conform to the DASH plan. Use these menus as a basis for your own healthy meal planning. Remember that on some days, you may eat a few more or a few less servings than recommended for a particular food group. That’s generally OK, as long as the average of several days or a week is close to the recommendations.
DASH emphasizes eating foods that are rich in potassium, magnesium, and calcium. In addition, the diet is said to help followers lower their sodium so they can better regulate their blood pressure. The eating plan is pretty straightforward — followers try to stick to minimally processed ingredients and foods that are low in sodium. It also emphasizes vegetables, fruits, and whole grains with small portions of low-fat dairy, fish, and poultry. Insider consulted nutritionists and dietitians to come up with a bunch of DASH-friendly breakfast ideas packed with protein, vitamins, and healthy fats. Registered dietitian Rima Kleiner of Dish on Fish shared an elevated twist on classic avocado toast with Insider. Kleiner recommended smashing an avocado onto a slice or two of whole-wheat toast, then topping it with arugula, smoked salmon, and a light drizzle of olive oil.
Thinking DASH sounds like a good idea? After all, breakfast is the most important meal of the day, right? This recipe from Minimalist Baker takes a cold approach to oatmeal with peanut butter, almond milk, rolled oats and just a touch of maple syrup for sweetness. Packed with whole grain goodness, healthy fats and protein, this breakfast is easy to make the night before for a grab-and-go option! Made with almond flour instead of white flour and filled with dried fruit and nuts, these hearty little morsels will keep you full until lunch. Have one for breakfast with low-fat yogurt or pack one in your lunch for later. How great is it to have breakfast ready for you when you wake up in the morning? Also has the added bonus of making your kitchen smell amazing. These spelt muffins from Oh She Glows are made with hearty whole grains and sweetened with banana and a little bit of coconut sugar for low-glycemic twist on a classic muffin. Buckwheat is an amazing gluten free! Minimalist Baker gives you a sweet and savory option with this recipe, great for slow, lazy Sunday mornings.