What is an example of a DASH diet?

October 27, 2025 •

4 min read

The DASH diet was first introduced by the National Institutes of Health (NIH) after research showed that it could significantly lower high blood pressure. This eating plan is not a restrictive regimen but a flexible approach to incorporating a variety of nutrient-dense foods. Understanding what is an example of a DASH diet involves recognizing its emphasis on fruits, vegetables, whole grains, and lean proteins.

Quick Summary

This guide provides a comprehensive overview of the DASH diet, including its core principles and a detailed, practical example of a daily meal plan. It covers the food groups to emphasize and limit, offering clear serving sizes and practical tips for implementation. The guide also compares the DASH diet to other popular eating patterns and addresses frequently asked questions.

Key Points

Emphasizes Nutrient-Rich Foods: The DASH diet prioritizes fruits, vegetables, whole grains, and low-fat dairy to boost intake of potassium, calcium, and magnesium.
Reduces Harmful Ingredients: It limits foods high in saturated fat, cholesterol, and sodium, which are often found in processed foods and red meats.
Lower Sodium Intake: A core principle is reducing sodium, with options for either a standard limit (2,300mg/day) or a lower intake (1,500mg/day).
Promotes Heart Health: The eating plan is effective at lowering high blood pressure and improving overall cardiovascular health.
Includes Lean Proteins and Legumes: The diet suggests incorporating lean poultry, fish, nuts, seeds, and legumes for balanced protein intake.
Encourages Gradual Changes: Instead of a strict, abrupt change, the DASH diet can be adopted gradually by making small substitutions over time.
Sustainable Eating Pattern: Its focus on whole, natural foods and flexible structure makes it a sustainable long-term eating plan for better health.

What is a DASH Diet?

The Dietary Approaches to Stop Hypertension (DASH) diet is a nutritional plan designed to help manage and prevent high blood pressure, or hypertension. It is an evidence-based, well-balanced approach that focuses on a variety of foods rich in potassium, calcium, magnesium, and fiber, while limiting saturated fat, cholesterol, and sodium. The principles of the DASH diet can be summarized into a few key actions: consuming more fruits, vegetables, and whole grains; incorporating low-fat dairy, lean meats, and legumes; and reducing intake of sugary drinks, sweets, and red meat.

Core Principles of the DASH Eating Plan

The DASH diet is built around a specific daily and weekly intake of various food groups, promoting a healthy, balanced eating pattern. For a standard 2,000-calorie diet, the guidelines suggest the following servings:

Grains (6–8 daily servings): Emphasize whole grains over refined grains. Examples include whole-wheat bread, brown rice, oatmeal, and whole-wheat pasta.
Vegetables (4–5 daily servings): All vegetables are encouraged. This includes leafy greens, broccoli, carrots, squash, and tomatoes.
Fruits (4–5 daily servings): Fresh, frozen, or canned fruits (without added sugar) like apples, bananas, peaches, and berries.
Low-fat or fat-free dairy products (2–3 daily servings): Skim milk, low-fat yogurt, and low-fat cheese.
Lean meats, poultry, and fish (6 or fewer daily servings): Opt for lean, skinless cuts and prioritize fish and poultry.
Nuts, seeds, and legumes (4–5 weekly servings): Almonds, peanuts, kidney beans, lentils, and sunflower seeds are good options.
Fats and oils (2–3 daily servings): Vegetable oils like canola or olive oil, and low-fat mayonnaise.
Sweets and added sugars (5 or fewer weekly servings): Limit candy, soda, and high-sugar desserts.

Example of a Daily DASH Diet Meal Plan

Here is a practical, three-day example of what a 2,000-calorie DASH diet meal plan might look like, adhering to the recommended serving sizes.

Day 1

Breakfast: 1 cup oatmeal with ¼ cup raisins, 1 medium banana, and 1 cup skim milk.
Lunch: A large spinach salad with 3 cups fresh spinach, a sliced pear, ½ cup canned mandarin oranges, 1 ounce goat cheese, and 3 ounces grilled chicken breast, topped with a vinaigrette dressing made with 1 tablespoon olive oil.
Dinner: 3 ounces grilled salmon with 1 cup brown rice and 1 cup steamed broccoli.
Snacks: 1 medium apple and ½ cup low-fat yogurt.

Day 2

Breakfast: Avocado toast made with 1 slice whole-wheat toast, ½ medium avocado, and 1 poached egg, served with 1 medium orange and a cup of skim milk.
Lunch: 1 cup lentil soup (low sodium) with a side salad of raw vegetables and a whole-wheat roll.
Dinner: Turkey wild rice soup (low sodium) with a side of steamed green beans and almonds.
Snacks: 1 handful of mixed, unsalted nuts and a cup of mixed berries.

Day 3

Breakfast: Smoothie with 1 cup low-fat yogurt, ½ cup berries, 1 tablespoon chia seeds, and 1 cup skim milk.
Lunch: White bean and avocado toast served with a side of mixed greens and cucumber.
Dinner: Baked chicken (skinless) with a roasted sweet potato and a side of roasted carrots.
Snacks: Raw veggies with 2 tablespoons of hummus.

DASH vs. Mediterranean Diet

While both the DASH and Mediterranean diets are lauded for their heart-healthy benefits, they have some key differences.


Feature	DASH Diet	Mediterranean Diet
Primary Goal	To specifically lower blood pressure.	Broader focus on overall heart health and longevity.
Dairy	Explicitly recommends low-fat or fat-free dairy products.	Includes moderate amounts of dairy without strict fat content limitations.
Structure	More structured with specific serving size and number guidelines for food groups.	More of a flexible lifestyle eating pattern, less strict on serving sizes.
Oils	Emphasizes vegetable oils like canola and olive oil.	Higher emphasis on olive oil as a primary fat source.
Alcohol	Discourages excessive alcohol consumption.	Often includes moderate consumption of red wine.

How to Transition to a DASH Diet Gradually

Making drastic dietary changes can be challenging, but the DASH diet can be adopted gradually.

Add an extra serving of vegetables to lunch and dinner each day.
Incorporate more fruits as snacks or desserts, ensuring they have no added sugar.
Choose whole grains by swapping white bread and rice for whole-wheat options and brown rice.
Reduce sodium intake by using herbs and spices for flavor instead of salt, and checking food labels for low-sodium products.
Gradually switch to low-fat dairy to get used to the taste, and make the transition easier.

Conclusion

The DASH diet provides a clear and effective framework for healthy eating by emphasizing fruits, vegetables, whole grains, and lean proteins, while limiting saturated fats, sweets, and sodium. A practical example of a DASH diet involves simple swaps and meal ideas, like switching to whole grains, incorporating more plant-based meals, and choosing low-fat dairy. The diet's structured yet flexible nature makes it a sustainable approach not just for managing blood pressure, but for promoting overall heart health. By following a meal plan like the one provided, individuals can successfully adopt this beneficial eating pattern and make positive, lasting changes to their diet.

Optional Outbound Link: Learn more about the DASH eating plan from the National Institutes of Health (NIH).

Frequently Asked Questions

A DASH diet breakfast typically includes whole grains, fruits, and low-fat dairy. For example, a bowl of oatmeal with fresh berries and skim milk is a great choice, or whole-wheat toast with a poached egg and sliced avocado.

Yes, you can eat meat on a DASH diet, but it should be lean and limited. The diet recommends up to 6 servings per day of lean meats, poultry, and fish, with an emphasis on limiting red meat to occasional consumption.

Yes, snacks are allowed and encouraged on the DASH diet. Good examples include unsalted nuts, raw vegetables with hummus, fruits, or low-fat yogurt. These healthy snacks help maintain energy levels without relying on high-sodium or sugary processed foods.

While the DASH diet was designed to lower blood pressure, its emphasis on whole foods and portion control can lead to weight loss for some individuals. Its focus is on overall health, but weight management is a common benefit.

The standard DASH diet recommends consuming no more than 2,300 milligrams of sodium per day, which is about 1 teaspoon of salt. For further blood pressure reduction, a lower sodium version recommends limiting intake to 1,500 milligrams per day.

The DASH diet is more structured with specific serving recommendations, while the Mediterranean diet is a more flexible, long-term lifestyle approach. The DASH diet also specifically emphasizes low-fat dairy, whereas the Mediterranean diet includes dairy in moderation without strict fat content limitations.

The DASH diet limits foods high in saturated fat, such as fatty meats and full-fat dairy, as well as sweets, sugary beverages, and foods with a high sodium content.