DASH Diet Shopping List

Featured Article, Healthy Recipes and Nutrition, Special Diets, Weight Loss Plans
on May 17, 2012
Grocery Shop

The DASH diet has been reaping praise from health experts since it first appeared on the scene in the early 1990s. And while it was originally designed to lower high blood pressure (DASH, by the way, stands for Dietary Approached to Stop Hypertension), the diet has also proven to be effective for weight loss. Indeed, U.S. News and World Report singled it out as the #1 Best Overall Diet, beating such well-regarded programs as Weight Watchers, Jenny Craig and South Beach.

RELATED: Great DASH Diet Recipes

The basis of the program, says Dr. Thomas J. Moore,in the new book, The DASH Diet for Weight Loss, is its emphasis on “Hi-Lo-Slo” foods. “Hi” stands for high-volume, “Lo” for low-calorie, and “Slo” for slow-to-eat. High-volume, low-calorie foods like leafy greens, for instance, are filling but add little to your daily calorie tally. Foods that take a relatively long time to ingest allow your fullness signal to kick in, so you are less likely to overeat.

Use this list of pantry, fridge and freezer staples from The DASH Diet for Weight Loss to help you stock your kitchen and make healthy eating easier.



  • Brown rice
  • Quinoa
  • Whole-wheat pasta
  • Whole-grain cereals (shredded wheat, toasted oat, bran flakes)
  • Oatmeal (whole oats or quick cooking, not instant)
  • 100% whole-wheat bread (small slice) and pita pockets
  • Flour (unbleached and whole wheat)
  • Cornstarch or arrowroot
  • Baking powder and baking soda
  • Beans (dried and/or canned)
  • Canned tuna packed in water
  • Canned tomatoes, no-salt-added
  • Unsweetened applesauce
  • Dried fruit and nuts
  • Vegetable oil spray
  • Olive and canola oils
  • Low-calorie salad dressings
  • Low-sodium chicken, beef and/or vegetable broth
  • Salsa
  • Reduced-sodium tomato sauce
  • Brown sugar
  • Vinegar (balsamic and white wine)
  • Reduced-sodium ketchup, deli mustard, “lite” mayonnaise
  • Low-fat granola bars
  • Pretzels (unsalted)
  • Low-fat whole-wheat snack crackers


  • Fresh fruit
  • Fresh vegetables
  • Fresh-pack salad greens
  • Onions
  • Garlic
  • Low-fat or nonfat milk
  • Low-fat and nonfat yogurt
  • Low-fat cottage cheese
  • Reduced-fat string cheese
  • Trans-fat-free margarine
  • Eggs and/or egg substitute
  • Reduced-fat, low-sodium deli meat
  • Natural peanut butter
  • Tortillas, whole wheat or corn
  • Bottled lemon juice
  • Reduced-sodium soy sauce and teriyaki sauce


  • Frozen vegetables (no sauces or salt)
  • Frozen fruit (without added sugar)
  • Lean meats
  • Fish
  • Low-calorie frozen desserts (frozen juice bars, nonfat frozen yogurt)