Whole grains, low-fat dairy products, nuts, seeds, fruits, and vegetables are all major players in the DASH diet (Dietary Approaches to Stop Hypertension), an eating plan developed by the National Institutes of Health and proven to lower blood pressure. We've incorporated them into these healthy dinners.
By Sally Kuzemchak, MS, RD
1 cup cooked whole wheat penne (or other shape) pasta topped with homemade sauce (brown 2 ounces 95% lean ground beef; cook garlic and onion in 2 teaspoons olive oil, then stir in 1/2 cup no-salt-added diced tomatoes and salt-free Italian seasoning; add beef and toss with pasta). Sprinkle with 1 tablespoon Parmesan cheese. 1 cup mixed greens topped with 1/4 cup each sliced white mushrooms and 1 tablespoon reduced-fat Italian salad dressing.
430 calories, 16g fat, 370mg sodium