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Frequently Asked Questions
How to follow?
Our top 10 DASH diet recipes
- Healthy porridge bowl. Start your day right with this filling bowl of oats, berries, banana and seeds. ...
- Crunchy oat clusters with peach & yogurt. This healthy homemade granola is high in fibre and packed with nutritious ingredients such as dried apricots, nuts, seeds and oats.
- Avocado & black bean eggs. ...
- Chicken with crushed harissa chickpeas. ...
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What are some good recipes for a DASH diet?
- The “common American meal plan”.
- A diet plan with more vegetables as well as fruits, but similar to the common American diet.
- The “DASH diet plan” – rich in fruits, vegetables, and low-fat dairy and milk; moderate in fish, chicken, and also nuts; and low in red meat, desserts, and sugar-sweetened beverages.
- The DASH diet plan is low in saturated fat.
What foods are included in the DASH diet?
What to Eat on the Diet
- Whole Grains: 6–8 Servings per Day. ...
- Vegetables: 4–5 Servings per Day. ...
- Fruits: 4–5 Servings per Day. ...
- Dairy Products: 2–3 Servings per Day. ...
- Lean Chicken, Meat and Fish: 6 or Fewer Servings per Day. ...
- Nuts, Seeds and Legumes: 4–5 Servings per Week. ...
- Fats and Oils: 2–3 Servings per Day. ...
- Candy and Added Sugars: 5 or Fewer Servings per Week. ...
What foods can you eat on the DASH diet?
This plan recommends:
- Vegetables, fruits, and whole grains
- Fat-free or low-fat dairy products
- Fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limiting sugar-sweetened beverages and sweets.
What is the best DASH diet?