Section: Make DASH Work for You

Make a Plan

It is easy to stay on track with the DASH eating plan when you are equipped with the right tools.

Download and print the planning and tracking tools that are right for you. Don’t know what your estimated calorie needs are? Check out the table below to find yours.

Meal Planner
Use the 1 Week DASH Meal Planner to plan your meals and snacks for the week.
1 Week DASH Meal Planner 1600 calories
1 Week DASH Meal Planner 2000 calories
1 Week DASH Meal Planner 2600 calories

Daily DASH Tracker
Record your meals and snacks on the Daily DASH Tracker to monitor your success.
Daily DASH tracker 1600 calories
Daily DASH tracker 2000 calories
Daily DASH tracker 2600 calories

Sample Daily DASH Tracker
Use these samples to guide your own tracking.
Sample Daily DASH Tracker 1600 calories
Sample Daily DASH Tracker 2000 calories
Sample Daily DASH Tracker 2600 calories

Shop for DASH
Create a shopping list to stock up on DASH foods.
DASH Shopping List

Set SMART goals
Take it one step at a time and set goals for your success.
DASH- One Step at a Time

 

 Estimated Daily Calorie Needs

Gender
Age
*Not Physically Active-
Estimated total calorie needs
**Physically Active-
Estimated total calorie needs
Female
19-30
2000 calories
2000-2400 calories
Male
19-30
2400 calories
2600-3000 calories
Female
31-50
1800 calories
2000-2200 calories
Male
31-50
2200 calories
2400-3000 calories
Female
51 +
1600 calories
1800-2200 calories
Male
51 +
2000 calories
2200-2800 calories

 Information adapted from www.mypyramid.gov.

* Estimated calorie needs for individuals getting less than 30 minutes of moderate physical activity per day.
** Estimated calorie needs for individuals getting at least 30 minutes to at least 60 minutes of moderate physical activity most days.
 
While this table categorizes calorie needs, everyone is different.  You can calculate your personalized calorie needs at MyPyramid.gov.  A registered dietitian can help you form a specific meal plan based on the DASH eating plan, your calorie needs, and other nutritional needs.  Find a registered dietitian.