DASH Shopping List Vegetables (fresh)

Fruit (fresh)

Dairy

Condiments, Sauces, Spreads

Artichokes

Apples

Buttermilk (lowfat)

Bean dip

Asparagus

Apricots

Chili sauce or hot sauce

Beets

Bananas

Cheese (hard): reduced-fat cheddar, monterey jack, parmesan

Bell peppers

Berries: strawberries, blueberries, raspberries or blackberries

Cheese (soft): blue, Chevre (goat cheese), feta

Hummus

Cherries

Cottage cheese (lowfat)

Cabbage

Citrus: grapefruit, oranges or tangerines

Milk (fat-free or lowfat)

Carrots

Dates

Cauliflower

Figs

Celery

Grapes

Margarine (trans fat free)

Corn

Kiwi fruit

Cucumbers

Lemons or limes

Mozzarella (part skim)

Salad dressing (vinaigrette or lowfat)

Eggplant

Mango

Sour cream (lowfat)

Soy sauce (reduced-sodium)

Green beans

Melon: cantaloupe, honeydew or watermelon

Yogurt (fat-free or lowfat)

Sun-dried tomatoes

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Vinegar: balsamic, cider, red wine, rice wine, etc…

Broccoli Brussels sprouts

Jicama Mushrooms Leafy greens: collards, kale, swiss chard, or turnip greens

Nectarines or peaches Papaya

Flavored milk (fat-free or lowfat) Kefir

Frozen Foods

Pears

Chicken breast (skinless)

Leeks

Pineapple

Fish fillets (plain) and shellfish

Lettuce or salad greens

Plums

French toast (whole grain)

Onions: red, white, yellow or green

Prunes

Fruit (no added sugar)

Peas: green peas, snap peas, or snow peas

Raisins

100% Fruit juice

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100% Fruit juice bars

Potatoes or sweet potatoes Radishes Root vegetables: parsnips, rutabaga, or turnips Spinach Summer squash: zucchini, yellow, crookneck, or pattypan

Meat, Poultry, Seafood, Soy Beef: flank, round, or sirloin Beef, turkey, chicken (ground, lean) Chicken or turkey (skinless) Eggs

Tomatoes

Pork tenderloin

Winter squash: acorn, butternut, pumpkin, or spaghetti squash

Fish fillets (plain)

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Sliced deli meat Salmon

Breads & Bakery

Shrimp

whole wheat, whole grain

Tempeh

Bagels

Tofu

Bread

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English muffins Pita Pizza crust Tortillas (corn or whole-wheat)

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Cereal

Grains

Pancakes (whole grain) Vegetables (plain)

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Canned Goods

Pasta (whole wheat)

Lowfat granola

Quinoa, Millet, Amaranth

Muesli

Spelt, Triticale, Kamut

Oats (old-fashioned) or steel cut

Wild rice

Pesto Fresh salsa or Pico de gallo

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Herbs & Spices (dried or fresh) Allspice Basil Bay leaf

Packaged Snacks Crackers (whole grain) Dried fruit Popcorn, air popped or light Pretzels (whole grain)

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Cayenne pepper Chili flakes Chili powder Chives Cilantro Cinnamon

Nuts & Seeds Cashews

Cloves Corriander Cumin Curry powder

Hazelnuts

Beans and lentils (canned or dry): black, garbanzo, kidney, pinto, refried, split peas, white

Nut butter (peanut, almond, etc)

Dill

Peanuts

Ginger

Broth (low- or reduced-sodium) Chiles (diced) Salmon or tuna (canned in water) Soup (low- or reduced-sodium) Tomatoes (low- or reduced-sodium)

Pecans Seeds (pumpkin or sunflower) Soy nuts Walnuts

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Beverages

Kasha (buckwheat)

Whole Grain Cereal (hot or cold)

Oil: canola, olive, sesame

Applesauce (unsweetened)

Tomato sauce (low- or reduced-sodium)

Oats (old-fashioned) or steel cut

Mustard

Almonds

Brown rice

Bran Cereal

Mayonnaise (low-fat)

Waffles (whole grain)

Tomato paste

Couscous (whole wheat)

Marinara sauce (reduced-sodium)

Veggie burgers

Barley Bulgur

Fruit-only or low-sugar spreads

Stock up on the right foods for DASH meals and snacks. Review your weekly meal planner and favorite recipes and determine what you will need to have on hand for the week.

©2008 Nutrition Education Services Oregon Dairy Council www.dashdietoregon.org 10505 SW Barbur Blvd. Portland, OR 97219 503-229-5033

100% Fruit juice Herbal tea

Garlic Mint Mustard Nutmeg Oregano Paprika Parsley Pepper: white or black Rosemary Sage

Sparkling water

Sesame seeds

Low-sodium vegetable Juice

Tarragon

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Thyme