health guides

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, porridge, 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 yoghurt

• 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 pulses

  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-flavoured gelatine, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, honey