You may follow the Dietary Approaches to Stop Hypertension, or DASH, diet plan to address a number of chronic diseases, including hypertension, osteoporosis, heart disease and some cancers. The DASH plan is composed of foods low in saturated fat, cholesterol and total fat. A typical DASH meal plan focuses on fruits, vegetables, low- or non-fat dairy, chicken, fish, nuts and whole grains. The foods emphasized on the DASH plan are high in nutrients that may help reduce high blood pressure and the risk of heart disease, including potassium, magnesium, calcium, protein and fiber. The plan also discourages consuming added salt and processed foods high in sodium.
Breakfast
For a Typical DASH meal plan with approximately 2,000 calories, start with a breakfast consisting of 1 cup of oatmeal cooked in water served with 1 cup low-fat milk and a whole orange. Have a slice of whole wheat toast with 1 tsp. of peanut butter and a banana on the side. Look for low-sodium bread and opt for natural peanut butter, which has no added salt.
Lunch
At lunch, make a sandwich with 3/4 cup of roasted chicken breast, 1 1/2 oz. of mozzarella cheese, a few leaves of Romaine lettuce and 1/2 of a whole-wheat pita. Have four to five carrot and celery sticks and several radishes alongside. For dessert, enjoy one cup of low-fat, plain yogurt with ½ cup fruit salad.
Dinner
A typical DASH dinner might include 3 oz. of broiled cod and 1 cup of steamed brown rice mixed with scallions and ½ cup no-sodium-added canned, diced tomatoes. For side dishes, have 1/2 cup steamed broccoli florets and a spinach salad made with 1/2 cup raw baby spinach, a few cherry tomatoes and slices of cucumber dressed with 2 tsp. olive oil and 2 tsp. balsamic vinegar. You can also have a small, whole-grain roll with 1 tsp. soft margarine and 1/2 cup cantaloupe, as well.
Snacks
A DASH meal plan includes healthy, fiber-rich snacks. Go for 1/4 cup of dried fruit -- which is high in potassium -- such as apricots or raisins. Another snack might consist of 1/3 cup of unsalted mixed nuts. For a third snack, have 3 cups of air-popped popcorn sprinkled with 1 tsp. of chili powder and a tsp. of sugar.
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