Welcome

Welcome to the DASH Cookbook and an introduction to eating the DASH way. You can browse the cookbook either through the menu list or the recipe index.

The DASH menus are what make this cookbook unique. Foods and amounts are chosen to meet the food group serving recommendations from the national DASH study. The menus, however, are for individual meals rather than a full day's intake.

Consider the Daily DASH goals, and chose your meals and snacks to fit. DASH servings are provided for each menu.

·The DASH menus are intended to be flexible. Substitute seasonal vegetables and fruits if you'd like and simplify preparation by purchasing pre-sliced or chopped produce. Or, just grab a piece of fruit or a carrot. Have DASH foods on-hand and ready to go for snacking and meals.

·Serving sizes listed on the menus are intended to provide 600-800 Calories, or the amount you would expect to eat for lunch or dinner when following a total daily goal of 2100 Calories. Adjust servings to meet your daily calorie goals.