What 1,800 Calories Looks Like (DASH Diet)

Danielle Omar, RD
by Danielle Omar, RD
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What 1,800 Calories Looks Like (DASH Diet)

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on foods that help lower high blood pressure and promote heart health. DASH meals are low-sodium; sodium intake is capped at 1 teaspoon (2,300mg) per day and, for some, a lower-salt version is recommended (1,500mg of sodium per day).

DASH guidelines place an emphasis on minimal red and processed meats, and low amounts of added sugar and saturated fat. DASH is predominantly plant-based, consisting mostly of veggies, fruits, whole grains and beans.

Here, a look at a sample 1,800-calorie menu with less than 1,000mg of sodium.

BREAKFAST

MORNING SNACK

LUNCH

AFTERNOON SNACK

DINNER

DESSERT

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.

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