DASH Diet Snacks

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