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The DASH diet—originally designed to lower high blood pressure—is heavy on lean proteins, fresh fruits and vegetables, whole grains and healthy fats. While the diet allows you a good deal of choice, it’s helpful to have a handy list of foods—especially snacks—you can turn to in a pinch. In the new book, The DASH Diet for Weight Loss, Dr. Thomas J. Moore lists these popular DASH-approved snacks, each weighing in at about 100 calories.
RELATED: DASH Diet Shopping List
- 1 rice cake with 2 teaspoons almond butter or natural peanut butter
- 1 cup sliced bananas and fresh berries
- 20 unsalted pretzel sticks, 1 reduced-fat string cheese stick, celery sticks (all you can eat)
- 1 medium apple with 1 oz. low-fat cheese
- 1 cup fresh fruit salad sprinkled with 1 tablespoon slivered almonds
- ½ a reduced-fat string cheese stick and 4 whole-wheat crackers
- ½ medium banana sprinkled with 2 tablespoons shredded coconut
- 3 cups unsalted air-popped popcorn
- 1 cup strawberries with 1/3 cup plain nonfat yogurt
- all-you-can eat green veggie sticks with 1 tablespoon reduced-fat dressing
- ½ cup unsweetened toasted oat cereal with ¼ cup blueberries and ½ cup nonfat milk
- 1 hard-boiled egg with 1 slice melba toast
