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Also indexed as:DASH Diet
DASH Diet: Main Image

Best Bets

Here are some examples of the types of food choices recommended by the DASH diet.

  • Grains (choose whole grain products whenever possible)

    Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, and unsalted pretzels

  • Vegetables

    Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes

  • Fruits

    Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines

  • Low- or nonfat milk products

    Fat-free (skim) or low-fat (1%) milk or buttermilk; fat-free, low-fat, or reduced-fat cheese; fat-free or low-fat regular or frozen yogurt

  • Meats, fish, and poultry (prepared without additional fat)

    Lean red meats; skinless poultry; broiled, roasted, or poached fish; egg whites (limit egg yolks to four or fewer per week)

  • Nuts, seeds, and legumes

    Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

  • Fats and oils

    Soft margarine, nonhydrogenated vegetable oil (such as canola, olive, or safflower), low-fat mayonnaise, light salad dressing

  • Sweets and added sugars (limit to five or fewer servings per week)

    Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, honey

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.