Section: Make DASH Work for You


With one simple change you can make it a DASH meal.  The DASH eating style emphasizes fruit, vegetables, lowfat or fat-free dairy, whole grains, lean proteins, nuts, seeds and legumes.  These are foods you likely eat already.  With DASH you want to include these foods as often as you can in your daily meals. 

Start with one meal and choose a DASH solution.  Once you get the hang of it, add another one.  Successful change is made over time with patience and motivation.  You can adopt the DASH eating style one step at a time.  What will be your first step?


DASH Meal Solutions


  • Pour a bowl of whole-grain cereal with lowfat milk and add banana slices, berries, or dried fruit
  • Make a breakfast parfait- layer low-fat yogurt, fruit, and whole-grain cereal or granola in a tall glass
  • Prepare oatmeal with lowfat milk instead of water and top with sliced fruit and a few nuts
  • Spread whole grain toast with nut butter and top with sliced banana, apple, pear or raisins
  • Top ½ of a whole-grain English muffin with tomato sauce and a slice of low-fat cheese and place under the broiler until the cheese melts
  • Add chopped vegetables (onions, mushrooms, spinach, tomatoes, broccoli) to your morning omelet or scrambled eggs
  • Whirl lowfat yogurt, 100% fruit juice, and a banana or frozen fruit in the blender for a quick smoothie
  • Start your day with a latte or cappuccino made with fat-free or lowfat milk


  • Head for the salad bar or enjoy broth-based vegetable, lentil or bean soup
  • Load up your sandwich with extra vegetables like tomato, peppers, mixed greens, and grated carrots 
  • Make sandwiches on fiber-rich whole-grain bread
  • Drink fat-free or lowfat milk instead of soda, or other soft drinks 
  • Top salads with diced apple, mandarin orange sections, grapes, pineapple chunks, dried fruit, crunchy nuts and seeds
  • Prepare soup with lowfat milk instead of water or cream
  • Add extra fresh or frozen vegetables to homemade or canned soups
  • Add a slice of lowfat cheese to sandwiches for a protein and calcium boost


  • Steam mixed frozen vegetables and season with a drizzle of vinaigrette dressing
  • Roast or grill vegetables, such as peppers, onions, zucchini, mushrooms, eggplant, carrots, and cauliflower and drizzle with balsamic vinegar
  • Start your meal with a large green salad
  • Try a vegetarian recipe and remove meat from the center of the plate
  • Make one-pot meals with vegetables, whole grains like barley, brown rice, bulgur, buckwheat or quinoa; and beans or peas
  • Stir-fry colorful vegetables and bite-size pieces of chicken, pork, shrimp or tofu with a bit of your favorite stir-fry sauce


  • Fruit is nature’s perfect dessert- sink your teeth into something sweet, juicy and in season
  • Grill fruit skewers over medium-hot coals for a tasty BBQ treat
  • Create fruit kabobs using pineapple and melon chunks, bananas, grapes, and berries
  • Try baked apples, pears or bananas with a scoop of lowfat frozen yogurt
  • Top ripe, in-season berries with lowfat vanilla yogurt and a sprinkle of sliced almonds