3 Easy DASH Lunches — Food and Health Communications
The DASH diet isn't just about cutting sodium — it's just as much about adding in vegetables, fruits, and legumes. These three lunches do both at once, and every one of them ends the same easy way: fresh fruit for dessert.
3 EASY DASH DIET LUNCHESLow in sodium. Big on vegetables, fruit, and legumes. The DASH diet isn't just about cutting sodium — it's just as much about adding in vegetables, fruits, and legumes. These three lunches do both at once, and every one of them ends the same easy way: fresh fruit for dessert. 1. THE BIG GREEN SALADIngredients: Leafy greens, cucumber, tomato, bell pepper, carrot, chickpeas, a sliced egg, and a homemade oil-and-vinegar dressing with fresh herbs. Why it works: Homemade dressing skips the sodium of bottled versions. Chickpeas and egg add lasting protein; greens and veggies cover several servings of produce in one bowl. 2. LENTIL SOUPIngredients: Lentils, carrots, celery, onion, herbs and spices (cumin, thyme, bay leaf), and low-sodium or no-salt-added broth. Why it works: Lentils bring fiber, potassium, and magnesium — all DASH-friendly — plus plant protein. Herbs and a low-sodium broth build flavor without the salt. 3. TUNA & VEGGIE PITA POCKETIngredients: Whole wheat pita, tuna packed in water, shredded lettuce, tomato, cucumber, red onion, and a light yogurt or oil-and-vinegar dressing. Why it works: Water-packed tuna keeps sodium low compared to seasoned varieties. Fresh vegetables add volume and nutrients, and whole wheat pita covers the whole-grain piece of DASH. THE REAL DASH SECRET:Don't just ask "how do I cut the salt?" Ask "how do I add more vegetables, fruits, and legumes?" Solving the second question usually solves the first one too. Finish every lunch with fresh fruit — berries, a peach, an apple, or a handful of grapes. It rounds out your produce goals and adds potassium, which plays a direct role in healthy blood pressure. This handout is for educational purposes and is not a substitute for medical advice. © Food and Health Communications,foodandhealth. comJudy DohertyI am a food, beverage, and CPG product photographer specializing in photos, stop motion, and video, with over 90,000 photos and motion graphics delivered. Clients hire me for my eye, creative direction, and passion for taking their idea to the next level. My strength lies in a nimble and lean creative process. Clients love getting creative content at a reasonable cost since my studio can art direct, style, and shoot their images quickly and on budget. My studio features an extensive surface library and prop house with a fully equipped kitchen and two shooting studios. My experience as a chef, stylist, and photographer has earned many awards, including APA Top 100, ACF Gold Medal, and a juried fine art photo exhibit at Art Basel Miami. I was Executive Pastry Chef for two Hyatt Hotels and Resorts before completing two post-baccalaureate certificates for Visual Art and Graphic Design at U. C. Berkeley Extension in San Francisco. https://judydohertyphotography. com