DASH Diet Snacks

Featured Article, Healthy Recipes and Nutrition, Weight Loss Plans
on June 18, 2012

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