Diet-Specific
Load into Meal CalculatorDASH Diet Day
The DASH (Dietary Approaches to Stop Hypertension) diet targets high potassium, magnesium, and calcium intake as the primary levers for blood pressure reduction. Banana and sweet potato are among the richest potassium sources in whole food; spinach and salmon add magnesium and omega-3s respectively; Greek yogurt contributes the calcium target. These five foods together deliver roughly 3,500mg of potassium — near the 4,700mg DASH daily goal in a single day's meals.
| Food | Amount | Calories | Protein |
|---|---|---|---|
| Bananas (Raw) | 120g | 107 kcal | 1.3g |
| Yogurt Greek Lowfat (Strawberry) | 200g | 210 kcal | 16.3g |
| Spinach (Raw) | 150g | 35 kcal | 4.3g |
| Sweet Potato Flesh Without Salt (Cooked, Baked in Skin) | 200g | 180 kcal | 4.0g |
| Fish Salmon Chinook (Smoked) | 150g | 176 kcal | 27.4g |
| Total | 707 kcal | 53.4g |
Load into Meal Calculator
Opens the Meal Calculator with all 5 foods pre-loaded. Adjust portions to match your needs.