Saturday, November 18, 2017

DASH Diet Dining Out Tips

Here are some Dash Diet dining out tips  for you to find a suitable restaurants with low sodium meals, many restaurants are putting the calorie content on their menus ( a little scary when you find out), but if you do a little research and look online before you go to eat out you can find out the healthy menu items before you go.

There are restaurants that cater to low sodium diets – Bonefish Grill, Bubba Gump’s, Applebee’s, Texas Roadhouse, Outback, Chipotle, Panera Bread, Subway, PF Chang and Taco Bell are to name a few that cater for the low sodium diet.

The key to eating low sodium in restaurants is to make special requests, avoid the soups, pizzas, seasoned rice, cheese, bread, deli meats as these are the sodium traps. Order oil or vinegar dressings.


Steakhouses offer the easiest way of ordering low sodium. Most have their food delivered fresh and “naked”, which allows us as the consumer to request that our meal not have any added salt. Steak, chicken or fish and simply request it to have no added salt (ask for absolutely nothing on it just to eliminate them adding salted butter or other spices with hidden salt) and a steamed veggie or salad with dressing on the side (see explanation to this below), or French fries with no added salt are really good options. Make sure you trim off the fat off the meat,

Applebee’s have many low sodium menu options.


Sandwich shops which also offer a “sandwich as a salad” option can be good. Subway has a wonderful oven roasted chicken chopped salad or veggie delight salad (no cheese, pickles, or pepperocinis) which is under 300 mg of sodium (use oil and vinegar as your dressing).

Jimmy John’s, Jersey Mike’s, and others also offer any of their sandwiches as salads. Your best bet is going to be a veggie salad or one with a whole meat (not processed lunch meat), and check those nutrition facts online. If you come across a sandwich shop that doesn’t promote this option, ASK if they will do it.


Chipotle you can get a chicken bowl with chicken, lettuce, pico de gallo, and sour cream for approximately 500 mg sodium.

There are low sodium Mexican meals, Fish tacos, roast chicken tacos, vegetable fajitas or a taco salad (don't eat the shell). Order corn tortillas, grilled fish, grilled shrimp, low fat sour cream to reduce the sodium levels in your meal.
Dash Diet Fast Food Options

Chick-Fil-A offers their grilled chicken sandwich and fruit cup which comes in at approximately 500 mg sodium and makes a nice lunch (they will also do this “protein style” to knock that sodium amount down a bit as well).


In-N-Out you can order a protein style (buns/bread are loaded with salt) burger with no added salt, same goes for their fries (simply request no salt).
TGI Fridays and Red Robin you can order any of their burgers or turkey burgers with no spices/no salt and protein style, request condiments on the side and put just a little bit on yourself, with a side salad, dressing on the side or request fries to be salt free.

Olive Garden offers herb grilled salmon with steamed broccoli for approximately 600 mg sodium. Ask for the salad to be dry and request olive oil and vinegar in the containers and mix the two on your salad for your dressing and skip the bread sticks (unfortunately most of Olive Garden’s food is frozen and shipped from a vendor, so requesting it to be no salt added may not possible). If you’re going with a group, they will gladly bring you your own bowl of dry salad and the rest of the table a dressed salad, you simply have to request this.

Asian restaurants, simply request grilled meat with no added salt or sauces, steamed veggies with nothing added, and white or brown rice (or no rice) and you’ve got a wonderful meat/veggie bowl.

Most restaurants will do French Fries with no salt added. Ask for the dressings on the side or condiments on the side. Ask for naked or steamed veggies.

Worst case scenario:
 Order a salad and use the old 90’s diet trick of asking for the dressing on the side, dip your fork in the dressing, then stab salad with it and eat. You use FAR less dressing this way (approximately 1-2 teaspoons), which gives you a nice healthy salad with the flavor, but cuts down drastically on the sodium filled dressing.

But the best way to know what you are eating is making your own meals, there are some many low sodium ingredients now available.

Wednesday, April 22, 2015

DASH DIET Meal Planner

It's so important to use a Dash Diet Meal Planner, this gives you an accurate reading on what you are consuming and when, if you are serious about making a difference please use these Dash Diet meal planners, they will help you get to your goal. Planning ahead reduces stress and will increase healthy choices.

 Estimated Daily Calorie Needs

*Not Physically Active-
Estimated total calorie needs
**Physically Active-
Estimated total calorie needs
2000 calories
2000-2400 calories
2400 calories
2600-3000 calories
1800 calories
2000-2200 calories
2200 calories
2400-3000 calories
51 +
1600 calories
1800-2200 calories
51 +
2000 calories
2200-2800 calories

Our weight varies and one size does not fit all, we are all unique, so how many calories should you eat in a day for your body weight?

Take your weight and multiply it times 8 and add 200.

Example: 150 lbs x 8 = 1200 + 200. So you should be consuming 1400 calories per day to maintain your weight, so if you want to lose weight you need to eat less than 1400 calories

The Dash Diet evolved in the mid 1990’s has more research than any other diet; it is a very flexible and easy to follow diet. It is a balanced with healthy food groups our body needs, it is a back to basics.
Remember to plan your snacks as well these can help you through those rough times.

I often use a shopping app like Grocery Gadget, Grocery IQ  or Out of Milk  to make my shoppiing list

Dash Meal Planner for a 1600 consumption of calories
One Day DASH Tracker 1600 Calories

Dash Meal Planner for a 2000 consumption of calories

One Day DASH Tracker 2000 Calories 

Dash Meal Planner for a 2600 consumption of calories

One Day DASH Tracker 2600 Calories 
Thank you to for these wonderful plans to help you with your Dash Diet tracking.

Please check out a free 7 Day Low Sodium Meal Plan Here

If your shopping for wholesale grocery foods, check out these Wholesome Wholesale Foods  they deliver to your home

The Best DASH Diet Cookbooks and Recipes


 1: Drink plenty of water or other calorie-free beverages.

2. Eat protein at every meal; be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks

3. Think about your night time snacks, close down the kitchen at a certain time and if you really need that snack restrict yourself to 100 calories only.

4. Enjoy your favorite foods, but just choose a smaller portion, the key is moderation.

5. Add spices or chilies to your food for a flavor boost that can help you feel satisfied

6. Eat several mini-meals during the day. Studies have shown those who eat 4-5 mini meals / snacks per day can control their appetite and weight a lot better.

7. Stock your kitchen with healthy, convenient foods; keep frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens in your fridge or pantry all the time.

8. Order smaller portion when you are out at a restaurant

9. Use smaller plates for you dinner, portion control and just take your time eating your meal, chew eat mouthful at least 20 times

10. Add a cup of vegetable to your pasta dish, this will increase your daily vegetable intake and reduce your starch intake.

For some Tips aimed more at the Dash Diet, please check out Dash Diet Tips

See why The DASH Diet is the best overall diet in 2018 and join me on some of my social media sites. 

Contact details

Join me on Facebook : Dash Diet Recipes  
Pinterest                  : The Best Dash Diet Recipes
Website                   :  Dash Diet Collection of Recipes   
Email                       :

Tuesday, February 18, 2014

DASH Diet Recipes

DASH Diet Recipes

Here are  a few DASH Diet Recipes for you to enjoy, you will be surprised at what you are able to eat. The DASH Diet has been named the No. 1 overall diet in 2018, but it is not just a diet it really is a smart way to enhance your lifestyle and habits, once you have got into the routine you will be able to lose those unwanted pounds and feel so much better.

Be sure to get 10 of the most popular DASH Diet Recipes by signing up at DASH Diet Recipes.
For the eighth year in a row, US News has selected DASH as the best diet overall.  A panel of nutrition and health experts gave the DASH eating plan high marks its nutritional completeness, safety, ability to prevent or control diabetes and role in supporting heart health.. DASH is an abbreviation for "Dietary Approaches to Stop Hypertension,"  

Make sure you leave your DASH Diet Recipes in the comments below and I will try it and if it is as good as you say it is I will add it to my website.

Antioxidants are so important to include in our daily diet, here are the Top 10 Antioxidants for 2018 with great recipes 

DASH Diet Breakfast Favorite

Everyone’s favorite breakfast treat, Apple Sauce French Toast, and to make this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for batter mix Add a little cinnamon or even nutmeg to increase the flavor.
You can also round out this cozy meal with glass of non-fat milk for extra protein, potassium and magnesium.

2 eggs 1⁄2 cup milk
1 teaspoon ground cinnamon
2 tablespoons white sugar
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread

In a large mixing bowl, combine eggs, milk, cinnamon, sugar and applesauce.
Mix well.
Lightly soak the bread one slice at a time until mixture is slightly absorbed.
Cook on lightly greased skillet or griddle over medium heat until golden brown on both sides.
Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot.
Nutrition Information: 
Serving Size: 1 slice
Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein, 2 g fiber, 220 mg sodium, 100 mg calcium

Poached Eggs on Avocado Toast

This is really one of my favorites, I enjoy a poached egg that explodes onto my toast and with the avocado combination it is a huge tasty success.


  • 2 eggs
  • 2 slices whole grain bread
  • ⅓ Avocado (usually I cut it in half but don't use all of it)
  • 2 tablespoons shaved Parmesan cheese
  • Ground pepper for topping
  • fresh herbs ( basil, parsley or thyme) for topping

Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom).
Crack the eggs directly into the boiling water, turn down the heat to medium for 2 minutes then take off the element.
While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water.
Sprinkle with Parmesan cheese, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.
Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water

DASH Diet Lunch Favorite

Grilled Chicken Salad with Mango and Avocado
Serve Grilled Chicken Salad with Mango and Avocado for lunch and let your family or loved ones enjoy this healthy and mouth-watering meal. 

12 oz grilled chicken breast, sliced
1 cup diced avocado
1 cup diced mango
2 tablespoons diced red onion
6 cups baby red butter lettuce
For the vinaigrette:
2 tablespoons olive oil
2 tablespoons white balsamic vinegar
¾ tsp of fresh ginger
½ tsp turmeric

1) Whisk the olive oil, ginger, turmeric and balsamic vinegar together and set aside.
2) Toss the avocado, mango, chicken, and red onion together.
3) Fill a large salad platter with baby greens or divide them amongst four plates.
4) Top the greens with the chicken and avocado mixture.
5) Drizzle the dressing amongst the four servings.  

The Best DASH Diet Cookbooks and Recipes

DASH Diet Slow Cooker Favorite

Chili Chicken
This wholesome meal is best prepares the night before.
Place 1 pound of your favorite dried pinto beans in a large pot; cover them in water, cover the pot with a lid, and let the beans soak overnight.
Cover 3 skinless chicken breasts (with ribs) with water; add 1 teaspoon each of poultry seasoning and white pepper, and boil for one hour.
Let the chicken cool, and then remove it from the bones and chop or shred it. Save the broth.
To prepare the chili:
  1. Drain the beans, this takes out any excess salt and place them in the slow cooker insert.
  2. Chop up 1 large onion, 4 celery stalks, and 4 to 6 green chili peppers; add them to the beans.
  3. Place the shredded, cooked chicken on top of the vegetables.
    Measure the broth from boiling the chicken; add water to make the total liquid equal 5 cups.

    INGREDIENTS¼ teaspoon red pepper
    1 teaspoons cumin
    1 teaspoon of turmeric
    1 tablespoon cilantro
    1 bay leaf
    1 cup commercial sour cream into the liquid

    DIRECTIONSPour everything into the slow cooker. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours

    Take a look at some more Dash Diet slow Cooker Recipes
DASH Diet Dinner Favorite

DASH Zucchini Lasagna
1/2 pound cooked lasagna noodles, cooked in unsalted water

3/4 cup part-skim mozzarella cheese, grated

1 1/2 cups cottage cheese,* fat-free
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups low-sodiumtomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper

  1. Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dish with vegetable oil spray.
  2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside.
  3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside.
  4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
  5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
* To reduce sodium, use low-sodium cottage cheese. New sodium content for each serving is 165 mg.

Classic Pizza Wrap
  • 1 piece of whole wheat pita bread
  • ¼ cup tomato sauce
  • 1 teaspoon Chia Seeds
  • ½ cup grated  2% mozzarella cheese – low sodium
  • Choose your favorite veggie toppings: onions, mushrooms, bell pepper or olives
Slice edge of pita bread halfway creating an opening large enough to add all ingredients. First add tomato sauce then cheese and vegetable toppings. Close pita as tight as possible and wrap in foil. Bake in pre-heated 350 degree oven or toaster oven for 8-11 minutes. Make sure cheese is fully melted then serve.

Finding a low sodium cheese can be very difficult here are some Low Sodium Cheeses that are suitable for the DASH Diet

Brown Butter Gnocchi with Spinach and Pine Nuts
1 (16-ounce) package vacuum-packed gnocchi
2 tablespoons butter 
2 tablespoons pine nuts
2 garlic cloves, minced
1 cup fresh spinach
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) finely shredded Parmesan cheese 

1. Cook gnocchi according to package directions, omitting salt and fat; drain.
2. Heat butter in a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until butter and nuts are lightly browned, stirring constantly. Add garlic to pan; cook 1 minute. Add gnocchi and spinach to pan; cook 1 minute or until spinach wilts, stirring constantly. Stir in salt and pepper. Sprinkle with Parmesan cheese.

Low Carb Chicken and Almond Meatballs
  • 1 lb ground chicken breast
  • 4 sprigs fresh parsley chopped
  • 1 egg
  • 1/3 cup ground almonds (almond meal)
  • 4 tbsp grated Pecorino-Romano cheese
  • 1/8 tsp garlic powder
  • 1 pinch salt and pepper
Preheat oven to 350 degrees.
Mix all ingredients together in a bowl and make golf-ball-size balls.
Sauté the balls in a frying pan with olive oil or avocado oil until browned on both sides, then bake in oven for 10 minutes.
Serve with marinara sauce and garnish with grated cheese. This recipe makes about 12 meatballs

Peanut Butter and Banana Breakfast Smoothie 

1 cup milk 
1 tablespoon all natural-style peanut butter
1 medium banana (frozen or fresh)
1 teaspoon ChiaSeeds
 In a blender, combine all ingredients and process until smooth, or until reaches desired consistency.  Enjoy!
This is so simple and so filling and it's good for you.

The Best DASH Diet Cookbooks and Recipes

Contact details

Join me on Facebook: Dash Diet Recipes  
Pinterest                  : The Best Dash Diet Recipes
Website                   :  Dash Diet Collection of Recipes   
Email                       :
Twitter                     : dashdiet

Make sure take a look at some of the most popular Dash Diet Salad Recipes, salads can be made with such a variety of healthy choices.