Top 10 Dash Diet Tips

Making the DASH Diet So Simple

DASH diet salad

Our goal at, is to help you see how easy it can be to follow the DASH diet. Just as a little teaser, here we present a quick, easy salad.

Some of the toppings came from a grocery store salad bar, and some came from foods that I already had in my fridge.

On a base of romaine lettuce, we added grated carrots, shredded red cabbage, sliced cucumbers, chopped tomatoes, sweet corn, slices of red, yellow, and orange bell (sweet) peppers, shredded Colby-Jack cheese, egg, and slices of ham, topped with a Champagne vinaigrette. Not shown is the cut up fresh fruit, which also came from the salad bar.

The DASH diet is packed with vegetables, to which we want to add some protein-rich foods (in this case the ham and eggs), and dairy (of course another good protein source), and the heart healthy fat from the salad dressing. Add in the fruit, some whole grain bread or crackers, some nuts or beans, and you have the complete DASH diet plan in one simple meal.

Super Simple DASH Diet Tips

  • Use grocery store salad bars for lots of cut up fresh vegetables.
  • Frozen vegetables make it easy to add 2 or more servings of veggies to your meal even if you don't have time to hit the store before dinner.
  • Double up on veggies. A serving is 1/2 cup, so a full cup makes 2 servings.
  • Berry-licious is having fresh berries on your cereal.
  • Nonfat fruit yogurt, artificially sweetened, makes a wonderful snack or quick breakfast.
  • All nuts are heart healthy. Making yours salt-free boosts their DASH benefits.
  • Some convenience foods make your DASH diet great. Look for bagged ready-to-eat cut up veggies, like baby carrots, broccoli sprigs, lettuce, cabbage slaw, broccoli slaw, cauliflower tops, etc.
  • Make your plate colorful. Add 1 - 2 cooked vegetables and a side salad with more than just greens.
  • Make your coffee a latte with 8 ounces of skim milk.
  • Smoothies made with skim milk, fresh fruit, and no added sugar make a fast way to maximize the DASH potential of your diet.

DASH Diet Weight Loss Rules

And for pumping up the DASH diet for weight loss . . .

DASH Diet Rules for Weight Loss