DASH Diet Grocery List Builder
Choose your household size, days of meals, DASH food groups and sodium preference to build a printable grocery list.
Your list
Choose your household and build a list.
Your list
—
iPhone & iPad · Free
Track it in Sodium Tracker.
Keep your sodium-conscious shopping plan handy with private, on-device tools.
How this DASH diet grocery list works
This DASH diet grocery list builder turns a few household choices into a practical shopping companion for people using DASH to reduce sodium. It organizes source-listed foods by group and gives each item a total amount for your household.
The list starts with one listed serving per person per day. Lower sodium removes optional items such as whole wheat bread and cheddar cheese; balanced and more variety keep them in the list. Amounts are shown in grams so you can compare the plan with package sizes.
This is a shopping aid, not a diagnosis or a personalized medical plan. A single food choice or sodium estimate does not diagnose a condition; a clinician decides what guidance fits your situation.
total grams = listed serving grams × people × days Food composition values and serving weights come from USDA FoodData Central. Sodium reference values are published by the FDA and NIH Office of Dietary Supplements.
USDA FoodData Central ↗NIH Office of Dietary Supplements ↗FDA: Sodium in your diet ↗
DASH diet grocery list FAQ
What does this DASH diet grocery list include?
It includes source-listed vegetables, legumes, grains, meat, fish, eggs, dairy, fruit, and nuts and seeds, organized by food group and scaled to your household and days.
What does the lower sodium preference do?
It filters out optional higher-sodium items in this fixed list. It does not calculate the sodium total of every meal or replace label reading.
Why are amounts shown in grams?
The source provides food values per 100 g and gives serving weights, so grams make the scaling calculation explicit and reproducible.
Can I use this as a medical diet plan?
No. It is a shopping companion, not medical advice or a diagnosis. Ask a clinician or registered dietitian how DASH fits your needs, especially if you have a medical condition.
Is my grocery list saved?
No. The list is generated in your browser and this tool does not require an account or make network calls. Use Print list if you want a paper copy.