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(Image credit: Getty Images) DASH diet meal plan: Day 6

Dinner: Black bean tacos with salsa and low-fat sour cream.

Lunch: Quinoa bowl with roasted broccoli and salmon.

Breakfast: Top whole-grain oatmeal with nuts, seeds, and berries.

Check the nutrition labels to manage your daily sodium intake. Packaged snack foods, such as crackers, chips, and cookies, also tend to be high in sodium, sugar, and refined oils and low in fiber.

#MANGO MADDY FULL#

Avoid processed deli meats, which are often full of sodium.

Likewise, with meat and poultry, lean, skinless chicken breast, pork tenderloin, lean ground beef, and seafood are great options. You can enjoy dairy on the DASH diet, but itвЂ™s important to reach for low-fat options, such as skim or 1% milk and low-fat yogurt. Related: 11 high fiber foods to support digestive health.Vegetables like leafy greens, broccoli, carrots, and cauliflower are also high in fiber, as are whole grains like quinoa, farro, brown rice, and barley. ItвЂ™s best to limit high-sugar fruits such as canned, in-syrup or dried.

High-fiber foods include fresh fruits, including apples, bananas, berries, and stone fruit. This way of eating puts an emphasis on getting plenty of dietary fiber and limiting sodium intake because too much salt is bad for you. The DASH diet limits foods that are high in saturated fat, which includes fatty meats and full-fat dairy products. What to eat on the DASH dietДЄccording to Erin Kenney, Registered Dietitian and CEO of Nutrition Rewired (opens in new tab), вЂњthe DASH diet is rich in vegetables, fruits, and whole grains.вЂќ It also includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. So use this simple seven-day DASH diet meal plan to make this way of eating an easy and delicious way of life. Whatever your reasoning for trying the DASH diet, getting started can be overwhelming.

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