Food guide
Is it dash?
Vegetables, fruit, whole grains, and lean protein with a sodium cap — built for blood pressure, not the scale. Browse common foods and see if they fit the plan, based on our DASH rules.
Honest con: Not a weight-loss diet by design — calories still decide fat loss. Strong evidence for blood pressure. No fat-burn edge versus an equal-calorie plate.
What to eat
Vegetables, fruit, whole grains, beans, low-fat dairy, fish, poultry, and unsalted nuts. Cook with less salt. The pattern is food groups plus a sodium ceiling, not a carb ban.
Watch / avoid
Processed snacks, frequent sweets, heavy red-meat weeks, and high-sodium sauces or deli meats. Restaurant bread, soup, and condiments are where sodium usually overshoots.
Bacon
On plan~1g net carbs / 100g
Bacon fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipBell pepper
On plan~3g net carbs / 100g
Bell pepper fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipCarrot
On plan~7g net carbs / 100g
Carrot fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipCauliflower
On plan~3g net carbs / 100g
Cauliflower fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipCoffee
On plan~0g net carbs / 100g
Coffee fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipCorn
Borderline~19g net carbs / 100g
Corn can fit DASH in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipCucumber
On plan~2g net carbs / 100g
Cucumber fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipDark chocolate (85%)
Borderline~19g net carbs / 100g
Dark chocolate (85%) can fit DASH in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipGround beef
On plan~0g net carbs / 100g
Ground beef fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipHoney
Off plan~82g net carbs / 100g
Honey is usually a poor fit for DASH. Swap for a lower-carb or more program-aligned option when you can.
Read tipMushrooms
On plan~2g net carbs / 100g
Mushrooms fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipOats
On plan~56g net carbs / 100g
Oats fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipOlive oil
On plan~0g net carbs / 100g
Olive oil fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipOnion
On plan~7g net carbs / 100g
Onion fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tipZucchini
On plan~2g net carbs / 100g
Zucchini fits a typical DASH plate — use normal portions and keep an eye on your overall pattern.
Read tip
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