The DASH Eating Plan, Counted, Planned and Shopped For
DASH is an eating plan tested in NIH-funded studies: more vegetables, fruit, whole grains, low-fat dairy, beans and nuts, and less salt. This kit turns it into servings you can count, a seven-day sodium tally, a potassium chart of 40 foods from USDA data, one change a week for four weeks, weekly menus, shopping lists and servings trackers, fifteen everyday swaps with the sodium saved, eating out, salt-free herb blends and a home blood pressure log. Delivered instantly as a 36-page fillable PDF with a free bonus online edition.
You are purchasing The DASH-Style Eating Kit — a downloadable digital publication (36-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 36-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
The DASH pattern
Where DASH comes from (the DASH and DASH-Sodium studies, in plain words), the NHLBI servings for each food group at 2,000 calories, and what one serving looks like.
Sodium and potassium
Where sodium hides, a seven-day sodium tally checked against 1,500 and 2,300 mg, a potassium chart of 40 foods from USDA data with the kidney and medicine warning, and how to read the label.
Four weeks of DASH
One change a week, four weekly menus from The DASH Diet Recipe Book with sodium per recipe, four shopping lists by aisle and four servings trackers that add themselves up.
Everyday life and your progress
Fifteen swaps with the sodium saved, eating out and takeaway, five salt-free herb blends, a home blood pressure log with averages, questions for your doctor and a four-week review.
Three Steps, a Few Minutes a Day
Learn your servings
Read the servings page and count three days of sodium to see where you start.
One change a week
Follow the four weekly menus and shopping lists, and tick your servings.
Bring it to your doctor
Take your blood pressure log and four-week review to your next visit.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 36 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults whose doctor suggested the DASH diet.
- Anyone watching their sodium who wants a plan, not just a list.
- Home cooks who want menus and shopping lists done for them.
- It is not medical advice and does not replace blood pressure medicine.
- If you have kidney disease or take medicines that affect potassium, ask your doctor before you start.
- It does not interpret your blood pressure readings.
Clinical Evidence & Scientific Grounding
The servings for each food group and the 2,300 mg sodium amount come from the NHLBI DASH Eating Plan. The plan was tested in two NIH-funded feeding studies: DASH (Appel et al., NEJM 1997) and DASH-Sodium (Sacks et al., NEJM 2001). The label rules (5% and 20% Daily Value) are from the FDA, and every potassium and sodium number is from USDA FoodData Central.
This kit is an educational tool. It is not medical advice. Keep taking your medicines as prescribed.
Want a Free Printable Quick-Start?
The NHLBI servings for each DASH food group at 2,000 calories, what one serving looks like, store picks with less sodium (USDA numbers), one DASH day tallied and a sodium day that adds itself up.
The kit against the usual ways
| This kit | DASH cookbook | Diet app | Leaflet | |
|---|---|---|---|---|
| Servings for every food group, tracked | Some | List only | ||
| Sodium tally that adds itself up | ||||
| Potassium chart with the kidney and medicine warning | Some | |||
| Four weekly menus and shopping lists | Some | Some | ||
| Swaps with the sodium saved | Some | |||
| Home blood pressure log | Some |
Frequently Asked Questions
Ready to Bring Structure to Your Health?
Instant digital download. Immediate access to your complete printable PDF collection. Fully formatted for A4 home printing or reading on a tablet.