DASH Shopping List. ©2008. Nutrition Education Services. Oregon Dairy Council www.dashdietoregon.org. 10505 SW Barbur Blvd. Portland, OR 97219.
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