Dash Diet Food List for Weight Loss

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What is Dash

DASH stands for Dietary Approaches to Stop Hypertension. And hypertension is simply another word for high blood pressure. Dash diet food list for weight loss explain completely. As a result, the DASH Diet is specifically designed to help lower your blood pressure through changes in eating habits and food choices.

The DASH diet was developed in the early 1900s when the National Institute of Health (NIH) began funding research to determine which foods and eating styles affect blood pressure.

They discovered that certain dietary approaches were extremely effective in helping to control blood pressure in both people with and without hypertension (1)! In fact, the findings were so influential that experts frequently recommend a DASH diet as the first line of defense in hypertension control, even before medication.

So it is critical to remember that the DASH diet is meant to be a lifelong approach to healthy eating, And it’s not a quick fix.


Aside from the potential to lower blood pressure, a DASH diet has been linked to other positive health outcomes such as lower LDL “bad” cholesterol (2).

Furthermore, because it is based on healthy eating habits and emphasizes nutritious food choices and portion control, the DASH diet resembles suggested dietary approaches for weight loss and a lower risk of diabetes, osteoporosis, cancer, and heart disease (3,4).

Dash Diet Plan

So a DASH diet plan can be tailored to an individual’s specific food preferences and basic needs. This determines the number of calories you need per day.

Once you’ve arrived, use the checklist below to balance your daily food choices. So locate the column that corresponds to your daily calorie needs and make a note of how much of each food group you should consume. Then, using the food list below, create your eating plan, transferring your choices as needed throughout the day and week.

Portion control is critical to the success of any DASH meal plan, so if you’re not used to weighing and measuring your food, you might want to consider purchasing a food scale or using measuring cups and spoons.

Dash Diet For Weight Loss

The gains of this diet contribute beyond hypertension and heart health.

For instance “Although the original research focused on the benefits of the DASH diet for preeclampsia, it’s a diet I recommend for everyone,” Founder and ceo says.

According to Sasson it’s a simple diet to follow because it’s not overly restrictive aside from avoiding excessive sweets (the NIH recommends no more than five servings of sweets per week).

“The diet is now very safe and sustainable to everyone looking to eat healthier,” Sasson says. “It’s identically how we’d recommend everyone eat.”

The DASH diet, according to Sasson, is also a good way to educate people on what healthy meals look like, which is especially important given how many of us are overweight.

“We should accept it to be one of the best nutritional ways to eat,” she says. foods low in sodium, such as fruits, vegetables, and whole grains, with an emphasis on foods high in healthy fats, such as poly- and mono-unsaturated fat.

Dash Diet List

So based on your individual calorie needs, below is a breakdown of how many servings of each dietary pattern are approved on the DASH Diet.

1,400 kcal

Calories: 1600

1 800 kcal

2,000 Kilocalories

2,600 Kcal

Limit of Sodium Per Day

2.300 mg It is a per day sodium limit

Servings of Grains and Starches

5 to 4 times per day

7 times per day

6 times per day

6 to 8 times per day

10 to 11 times per day

Vegetable Servings

3 to 4 times per day

3 to 4 times per day

4 to 5 times per day

4 to 5 times per day

5 to 7 times per day

Servings of Fruit

four per day

four per day

4 to 5 times per day

4 to 5 times per day

Five to six times per day

Servings of Low-fat Dairy

Two to Three times per day

3 to 2 times per day

1to 3 times per day

2 to 3 times per day

3 times per day

Protein Portion

3 to 4 times per day

3 to 4 times per day

Six times per day

Six times per day

6 times per day

Servings of Nuts, Seeds, Beans, and Legumes

3 times per week

3 to 4 times per week

4 times per week

4 to 5 times per week

1 each week

Servings of butter and oil

1 each day

two per day

Two to Three times per day

2 to 3 times per day

3 times per day

Servings of Sweets and Added Sugar

3 times per week

3 times per week

5.00 per week

5.00 per week

2 times per week

The DASH diet includes feeding the following foods

DASH diet does not restrict such a food groups. The DASH diet, on the other hand, emphasizes heart-healthy foods, smart portioning, and moderation of high-fat foods and salt.

Oatmeal, leafy greens, potatoes, apples, bananas, oranges, fish, and mixed nuts are some DASH-approved foods.

So the DASH diet specifies the number of servings of these food groups that should be consumed on a daily and weekly basis. These loose serving guidelines are what make the diet sustainable and flexible, allowing each individual to choose their own meal plan.

Servings per day recommended by the DASH diet Weekly DASH diet recommendations.

Dash Diet Food List for Weight Loss

Here is a complete food list, including portion sizes, to help you create a DASH meal plan. Choose foods that you enjoy eating, as this will not only help you stick to the diet better, but will also make it more likely to become a long-term lifestyle change.

Starchy food

1 oz. Slicing Bread 1 oz. Tortilla 1 pound Roll 1 pound (1-half) 1 ounce bagel Crackers (low sodium) 1 oz. Dry Cereal & Granola 1/2 CUP COOKED RICE 1/2 CUP COOKED PASTA 1/2 CUP COOKED PASTA 1/2 CUP COOKED PASTA 1/2 C 1/2 cup cooked quinoa 1/2 cup cooked oats 1/2 cup cooked grits 1/2 cup cooked polenta 1/2 cup cooked couscous 1/2 cup cooked ancient grains 1/2 cup Sprouted Cooked Grains 1/2 cup corn and 1/2 cup lime 4 ounces beans (1 small) 4 ounces yam (1 small) 4 ounces potato (1 small) Yummy Sweet Potato.


1 cup Romaine, 1 cup Kale, 1 cup Spinach, 1 cup Arugula, 1 cup Collard Greens, 1 cup Cabbage, 1 cup Swiss Chard, 1 cup Mustard Greens, 1 cup Other Lettuce 1 celery cup Bok Choy, 1/2 cup Cucumber, 1/2 cup Radishes,

1/2 cup half a cup 1 cup Edamame Mushrooms, 1/2 cup Squash (1/2 cup) and zucchini (1/2 cup) half a cup asparagus 1/2 pound onion 1/2 pound eggplant half a cup a half-cup broccoli 1 pound tomatoes 1/2 cup cauliflower and 1/2 cup bell peppers 1/2 pound okra, 1/2 pound green beans a half cup pumpkin 1/2 cup Vegetable Juice (Low Sodium) Brussels Sprouts.


1 medium sized fruit (Apple, Orange, Banana, Peach, Pear, Nectarine, Banana, Plum, Kiwi) 1/2 cup Frozen or Fresh Fruit (Cherries, Berries, Mango, Pineapple, Kiwi, Grapes, Melon) a quarter cup dried fruit 1/2 cup 100% Fruit Juice.


For instance,1 oz. chicken 1 oz. turkey 1 pound Basa 1 pound cod, 1 pound mahi mahi, and 1 pound pollock 1 oz. Tilapia 1 oz. fresh tuna 1 oz. Wahoo 1 oz. whitefish 1 oz. salmon Oysters, 1 pound 1 oz. Mackerel 1 oz. Herring 1 pound Shrimp 1 oz. Mussels 1 oz. pork loin Grass-Fed Beef 1 oz. 1 oz. Antelope 1 oz. Elk 1 oz. venison 1 oz. ostrich ONE EGG 4 ounce Pea Protein Burger/Veggie Burger 1/2 cup Tofu 1/2 cup Tempeh.

Nuts and Seeds

So Almonds, 1/3 cup (1 1/2 ounces) (unsalted) Pistachios, 1/3 cup (1 1/2 ounces) (unsalted) Cashews, 1/3 cup (1 1/2 ounces) (unsalted) 1 1/2 ounces (1/3 cup) Walnuts (unsalted) 1 1/2 ounces (1/3 cup) peanuts (unsalted) Other Nuts, 1/3 cup (or 1 1/2 ounces) (unsalted) 2 tbsp. peanut butter, 2 tbsp.

Almond butter, and 2 tbsp. tahini 2 tbsp (or 1/2 ounce) Chia Seeds 2 tbsp (or 1/2 ounce) Flax Seeds 2 tbsp (or 1/2 ounce) Hemp Seeds 2 tbsp (1/2 ounce) Sunflower Seeds 2 tbsp. (1/2 ounce) Sesame Seeds 2 tbsp (or 1/2 ounce) Other Seeds Cooked Beans (1/2 cup) Green Beans, 1/2 cup 1/2 cup Lentils, Cooked.

Dash Diet Encourage People

So the DASH diet tries to encourage people to eat healthy foods that will aid in blood pressure management. In contrast, the eating plan imposes the following restrictions:

Excess sodium consumption has been linked to an increase in blood pressure, so monitoring sodium consumption is critical for the DASH diet. When it comes to sodium, depending on your health needs, you have two DASH diet options:

For instance “For far too long, we were far too concerned with lowering sodium,” says Lisa Sasson, a nutrition and clinical professor of food and feed studies at New York University. “We now find eating more minerals found in root foods is immensely helpful.”

As a result, the DASH diet places a premium on nutrient-dense, low-fat foods.

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