An eating pattern includes the food and drinks you eat and drink regularly. Eating patterns are important for managing diabetes and providing your body with energy and nutrients. Dietary Approaches to Stop Hypertension (DASH) is an eating pattern approved for blood glucose (blood sugar) management and has been shown to reduce the risk of developing diabetes and heart disease, improve A1C, help with weight loss, and lower blood pressure
How to Get Started on the DASH Eating Pattern
The DASH eating pattern centers meals around non-starchy vegetables, low-fat proteins (fish, poultry, and turkey), nuts, seeds, starchy vegetables, beans, fruits, whole grains, and low-fat/non-fat dairy.
It limits foods high in saturated fat like red meat, sugar-sweetened beverages, and refined grains, as well as foods high in sodium like pretzels, crackers, chips, and fried foods.
Buy foods that are local and in season, as well as canned and frozen fruits and vegetables, to save money and reduce food waste. You can plan your meals by using the Diabetes Plate: Half of your plate will be filled with non-starchy vegetables, a quarter with lean protein, and the last quarter with quality carbs, which are those that are more nutrient dense with fiber and vitamins and minerals. Instead of flavoring your food with salt, use herbs and spices to keep your sodium level low. Choose water or zero calorie drinks.
Food Sources
The following foods (and more) are included in the DASH eating pattern:
Non-starchy vegetables:
- Leafy greens
- Carrots
- Cucumbers
- Green beans
- Tomatoes
- Peppers
Proteins:
- Lean meat like:
- Baked, broiled, or grilled skinless poultry (chicken or turkey)
- Lean pork
- Fish like:
- Flounder
- Tuna
- Salmon
- Sardines
- Nuts and nut butter like (which are also fats):
- Walnuts
- Cashews
- Peanut butter
- Eggs and egg whites
- Low-fat cheese
Quality carbohydrates:
- Starchy vegetables like:
- White and sweet potatoes
- Peas
- Butternut, acorn, and winter squash
- Beans like:
- Black
- Soybeans
- Pinto
- Kidney
- White
- Chickpeas
- Whole grains like:
- Whole grain cereal
- Whole wheat pasta
- Whole grain bread
- Quinoa
- Oats
- Fruits like:
- Bananas
- Berries
- Grapes
- Pears
- Apples
- Oranges
- Non-fat and low-fat dairy like:
- Milk
- Yogurt
Healthy fats:
- Unsalted nuts like:
- Walnuts
- Pecans
- Cashews
- Almonds
- Seeds like:
- Pumpkin
- Flax
- Chia
- Hemp
- Avocados
- Oils like:
- Extra virgin olive oil
- Canola
- Avocado
Herbs and spices:
- Garlic and garlic powder
- Oregano
- Turmeric
- Paprika
- Basil
- Rosemary
- Black pepper
- Cumin
- Ginger
Ideas for DASH Eating Plan
Breakfast options:
- Pumpkin banana muffins
- Good morning power parfait
- Whole grain bread with strawberries, peanut butter, and cinnamon
Lunch options:
- Grilled veggie wrap with a side salad
- Roast chicken with brown rice and beans, crispy baked broccoli, and an apple
- Spinach salad topped cucumber, carrots, and a parsley lemon chickpea salad
Snack options:
- Non-fat plain Greek yogurt with blueberries, unsalted almonds, and cinnamon
- Carrots with hummus topped with paprika
- One slice of whole grain bread with mashed avocado topped with tomato, red onion, and turmeric
Dinner options:
- Budget-friendly roasted veggie tacos
- Seasonal baked whitefish pouch with broccoli, peppers, squash, and zucchini paired with a whole grain like quinoa or farro
- Lemon chicken with rosemary and garlic, steamed peas, and sautéed string beans
Ready to start your cooking adventure? Try out these recipes! Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later. You can even create and print a grocery list to bring with you to the grocery store.
