Following the DASH Diet with Food Allergies
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The DASH diet (Dietary Approaches to Stop Hypertension) is considered one of the healthiest eating patterns for lowering blood pressure and promoting overall wellness. By focusing on fruits, vegetables, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and sugar, the DASH diet supports heart health and weight management.
Maximizing Safe Fruits and Vegetables
- • Berries - strawberries, blueberries, raspberries, blackberries
- • Stone Fruits - peaches, plums, apricots, nectarines
- • Citrus Fruits - oranges, grapefruit, clementines, mandarins
- • Melons - honeydew, cantaloupe, watermelon
- • Mango
- • Bananas
- • Apples
- • Pears
- • Leafy Greens - spinach, kale, chard, lettuce
- • Cruciferous Veggies - broccoli, cauliflower, cabbage, Brussels sprouts
- • Asparagus
- • Green Beans
- • Carrots
- • Sweet Potatoes
- • Winter Squash - butternut, acorn, spaghetti
- • Fresh herbs like parsley, basil, mint, cilantro
Lean Proteins
- • Skinless chicken - breast, thighs, tenders
- • Turkey - ground, cutlets, sausage
- • Heart-healthy fish - salmon, tuna, cod, mahi mahi
- • Shellfish - shrimp, crab, lobster, clams
- • Pork tenderloin or chops
- • Legumes - beans, lentils, peas
- • Tofu or tempeh
- • Eggs or egg substitute if not allergic
- • Seeds like pumpkin or sunflower
Dairy Alternatives
- • Almond milk
- • Coconut milk
- • Cashew milk
- • Hemp milk
- • Oat milk
- • Soy milk
- • Pea milk
- • Rice milk
Sample Meal Plan
Breakfast
- • Gluten-free waffles made with millet flour, pecans, cinnamon
- • Scrambled eggs or egg substitute with vegetables
- • Coffee with almond milk
Lunch
- • Lentil soup loaded with vegetables
- • Mixed green salad with dried cranberries
- • Berry sorbet
Dinner
- • Broiled salmon with sesame ginger marinade
- • Quinoa pilaf with olive oil and herbs
- • Roasted vegetables
- • Raspberry nice cream for dessert
Snacks
- • Apple slices with sunflower seed butter
- • Kale chips with nutritional yeast
- • Edamame hummus with vegetable sticks
Seasoning and Flavoring Options
- • Fresh herbs: parsley, basil, oregano, thyme
- • Spices: cumin, cinnamon, chili powder, paprika
- • Aromatics: garlic, ginger, onions
- • Vinegars: apple cider, balsamic
- • Citrus: lemons, limes
- • Condiments: mustard, hot sauce
- • No-salt seasoning blends