Specialized Dietary Framework

DASH Framework

Dietary approach emphasizing mineral balance and whole foods

4 Nutrient Thresholds

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DASH Electrolyte & Mineral Plate

High potassium and magnesium profile with lean poultry, spinach, banana, and almonds.

Ingredients:Chicken Breast, Grilled(150g)Spinach, Raw Fresh(100g)Banana, Medium(118g)Almonds, Whole Raw(28g)

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Micronutrient Facets

Apple, Medium

Fruits1 medium apple (182g) (182g)

95 cal25 g carbs0.5 g protein

White Bread

Grains & Cereals1 slice (28g) (28g)

79 cal14.6 g carbs2.3 g protein

Brown Rice, Cooked

Grains & Cereals1/2 cup (98g) (98g)

108 cal22 g carbs2.5 g protein

Salmon, Atlantic Baked

Proteins3 oz (85g) (85g)

175 cal0 g carbs25 g protein

Broccoli, Steamed

Vegetables1/2 cup (78g) (78g)

22 cal4.3 g carbs2.3 g protein

Milk, 2% Reduced Fat

Dairy & Eggs1 cup (244g) (244g)

122 cal11.4 g carbs8.1 g protein

Greek Yogurt, Plain Non-Fat

Dairy & Eggs6 oz (170g) (170g)

100 cal6 g carbs17 g protein

Avocado, Hass

Fats & Oils1/2 medium (68g) (68g)

114 cal6 g carbs1.5 g protein

Extra Virgin Olive Oil

Fats & Oils1 tbsp (14g) (14g)

119 cal0 g carbs0 g protein

Quinoa, Cooked

Grains & Cereals1/2 cup (92g) (92g)

111 cal19.7 g carbs4.1 g protein

Sweet Potato, Baked in Skin

Vegetables1 medium (128g) (128g)

112 cal26 g carbs2 g protein

Rolled Oats, Whole Grain

Grains & Cereals1/2 cup dry (40g) (40g)

150 cal27 g carbs5.3 g protein

Whole Wheat Bread

Grains & Cereals1 slice (32g) (32g)

81 cal13.8 g carbs4 g protein

Buckwheat Groats, Cooked

Grains & Cereals1/2 cup (84g) (84g)

77 cal16.8 g carbs2.8 g protein

White Rice, Cooked

Grains & Cereals1/2 cup (79g) (79g)

103 cal22.3 g carbs2.1 g protein

Corn Tortilla

Grains & Cereals1 tortilla (28g) (28g)

61 cal12.8 g carbs1.6 g protein

Egg, Large Hard-Boiled

Dairy & Eggs1 large egg (50g) (50g)

78 cal0.6 g carbs6.3 g protein

Egg Whites, Cooked

Dairy & Eggs2 large whites (66g) (66g)

34 cal0.5 g carbs7.2 g protein

Turkey Breast, Roasted Skinless

Proteins3 oz (85g) (85g)

125 cal0 g carbs25.5 g protein

Beef Sirloin Steak, Lean Grilled

Proteins3 oz (85g) (85g)

156 cal0 g carbs26.1 g protein

Tuna, Canned in Water Drained

Proteins1 can (112g) (112g)

128 cal0 g carbs28.6 g protein

Shrimp, Steamed or Boiled

Proteins3 oz (85g) (85g)

84 cal0.2 g carbs20.4 g protein

Cod Fillet, Pacific Baked

Proteins3 oz (85g) (85g)

90 cal0 g carbs19.4 g protein

Tofu, Firm with Calcium

Proteins1/2 cup (126g) (126g)

181 cal3.5 g carbs21.8 g protein

Tempeh, Fermented Soy

Proteins3 oz (85g) (85g)

167 cal6.5 g carbs16.9 g protein

Cottage Cheese, Low Fat 2%

Dairy & Eggs1/2 cup (113g) (113g)

92 cal5.2 g carbs12 g protein

Cheddar Cheese, Aged

Dairy & Eggs1 oz slice (28g) (28g)

114 cal0.5 g carbs6.7 g protein

Mozzarella Cheese, Fresh

Dairy & Eggs1 oz (28g) (28g)

85 cal0.6 g carbs6.3 g protein

Kefir, Plain Probiotic Milk

Dairy & Eggs1 cup (243g) (243g)

149 cal11.7 g carbs8.3 g protein

Almond Milk, Unsweetened Fortified

Dairy & Eggs1 cup (240g) (240g)

37 cal1.4 g carbs1.4 g protein

Cauliflower, Raw Florets

Vegetables1 cup chopped (107g) (107g)

27 cal5.3 g carbs2.1 g protein

Zucchini, Fresh Raw

Vegetables1 medium (196g) (196g)

33 cal6.1 g carbs2.4 g protein

Bell Pepper, Red Sweet Raw

Vegetables1 medium (119g) (119g)

37 cal7.2 g carbs1.2 g protein

Cucumber, Fresh with Peel

Vegetables1/2 large cucumber (150g) (150g)

23 cal5.4 g carbs1 g protein

Carrots, Raw Fresh

Vegetables1 medium carrot (61g) (61g)

25 cal5.8 g carbs0.6 g protein

Asparagus, Steamed

Vegetables4 spears (60g) (60g)

13 cal2.5 g carbs1.4 g protein

Kale, Raw Chopped

Vegetables1 cup chopped (67g) (67g)

33 cal6 g carbs2.9 g protein

Cherry Tomatoes, Fresh

Vegetables1 cup (149g) (149g)

27 cal5.8 g carbs1.3 g protein

Garlic, Fresh Raw Cloves

Vegetables3 cloves (9g) (9g)

13 cal3 g carbs0.6 g protein

Yellow Onion, Raw Chopped

Vegetables1/2 cup chopped (80g) (80g)

32 cal7.5 g carbs0.9 g protein

Blueberries, Fresh Raw

Fruits1/2 cup (74g) (74g)

42 cal10.7 g carbs0.5 g protein

Strawberries, Fresh Sliced

Fruits1 cup (152g) (152g)

49 cal11.7 g carbs1 g protein

Orange, Fresh Whole

Fruits1 medium orange (131g) (131g)

62 cal15.4 g carbs1.2 g protein

Grapefruit, Pink or Red

Fruits1/2 medium (123g) (123g)

52 cal13.1 g carbs0.9 g protein

Watermelon, Fresh Diced

Fruits1 cup diced (154g) (154g)

46 cal11.5 g carbs0.9 g protein

Chickpeas (Garbanzo Beans), Cooked

Legumes1/2 cup (82g) (82g)

135 cal22.5 g carbs7.3 g protein

Lentils, Brown/Green Boiled

Legumes1/2 cup (99g) (99g)

115 cal20 g carbs9 g protein

Black Beans, Boiled

Legumes1/2 cup (86g) (86g)

114 cal20.4 g carbs7.6 g protein

Walnuts, English Raw Halves

Nuts & Seeds1 oz (28g) (28g)

185 cal3.9 g carbs4.3 g protein

Chia Seeds, Whole Dried

Nuts & Seeds1 tbsp (12g) (12g)

58 cal5 g carbs2 g protein

Pumpkin Seeds (Pepitas), Roasted

Nuts & Seeds1 oz (28g) (28g)

158 cal4.2 g carbs8.6 g protein

Peanut Butter, 100% Natural Smooth

Nuts & Seeds2 tbsp (32g) (32g)

188 cal6.9 g carbs8 g protein

Dark Chocolate 85% Cacao

Fats & Oils1 oz (28g) (28g)

Flavan-3-ols (Epicatechin) • Theobromine (220mg)

170 cal13 g carbs2.8 g protein

Pure C8 MCT Oil (Caprylic Acid)

Fats & Oils1 tbsp (14g) (14g)

C8 Caprylic Acid (99%) • Direct Ketone Substrate

125 cal0 g carbs0 g protein

Wild Alaskan Sockeye Salmon

Proteins1 fillet (150g) (150g)

Astaxanthin (4.5mg) • EPA (1.0g)

250 cal0 g carbs34.5 g protein

Wild Atlantic Sardines (in Water)

Proteins1 can drained (100g) (100g)

Bioavailable Bone Calcium • EPA + DHA (2.1g)

190 cal0 g carbs24 g protein

Ceremonial Grade Matcha Green Tea

Beverages1 scoop (2g) (2g)

EGCG (136mg) • L-Theanine (38mg)

6 cal0.8 g carbs0.6 g protein

Raw Organic Cacao Nibs

Fats & Oils2 tbsp (28g) (28g)

Flavan-3-ols • Theobromine (250mg)

155 cal10 g carbs3.6 g protein

Lion's Mane Mushroom (Hericium)

Vegetables1 cup sliced (85g) (85g)

Hericenones • Erinacines (NGF Stimulator)

35 cal7 g carbs2.5 g protein

Fresh Shiitake Mushrooms

Vegetables100g (100g)

Lentinan (Beta-Glucan) • Ergothioneine (Longevity Vitamin)

34 cal6.8 g carbs2.2 g protein

Organic Spirulina Powder

Proteins1 tbsp (10g) (10g)

C-Phycocyanin (Antioxidant) • GLA (Gamma-Linolenic Acid)

29 cal2.4 g carbs5.7 g protein

Broken Cell Wall Chlorella

Proteins1 tbsp (10g) (10g)

Chlorella Growth Factor (CGF) • Chlorophyll

38 cal2.3 g carbs5.8 g protein

Wild Mountain Blueberries

Fruits1 cup (148g) (148g)

Anthocyanins (Delphinidin, Malvidin) • Pterostilbene

84 cal21.4 g carbs1.1 g protein

Cold-Pressed Black Seed Oil (Nigella Sativa)

Fats & Oils1 tsp (5g) (5g)

Thymoquinone (Nrf2 Activator) • Thymohydroquinone

45 cal0 g carbs0 g protein

High-Polyphenol Extra Virgin Olive Oil

Fats & Oils1 tbsp (14g) (14g)

Oleocanthal (COX Inhibitor) • Oleuropein

120 cal0 g carbs0 g protein

Traditional Fermented Kimchi

Vegetables1/2 cup (85g) (85g)

Lactobacillus kimchii • Fermented Allicin

23 cal4 g carbs1.5 g protein

Unpasteurized Organic Shiro Miso

Condiments1 tbsp (18g) (18g)

Aspergillus oryzae Live Enzymes • Genistein Isoflavones

35 cal4.5 g carbs2.2 g protein

Traditional Fermented Natto

Proteins1 package (50g) (50g)

Nattokinase (Fibrinolytic Enzyme) • Vitamin K2 MK-7 (High Density)

105 cal7.2 g carbs9.5 g protein

Organic Fermented Tempeh

Proteins100g (100g)

Rhizopus Fungal Mycelium • Aglycone Isoflavones

192 cal9.4 g carbs20.3 g protein

Fresh Pomegranate Arils

Fruits1/2 cup (87g) (87g)

Punicalagins • Ellagitannins (Urolithin A Precursor)

72 cal16.3 g carbs1.5 g protein

Fresh Broccoli Sprouts

Vegetables1 cup (85g) (85g)

Sulforaphane (Glucoraphanin Nrf2 Master Regulator) • Myrosinase Enzyme

30 cal4.5 g carbs2.5 g protein

Organic Raw Chia Seeds

Nuts & Seeds2 tbsp (28g) (28g)

ALA Omega-3 (4.9g) • Soluble Mucilage Fiber

138 cal12 g carbs4.7 g protein

Raw Halves Organic Walnuts

Nuts & Seeds1/4 cup (30g) (30g)

ALA Omega-3 (2.6g) • Pedunculagin (Ellagitannin)

196 cal4.1 g carbs4.6 g protein

Cold-Pressed Extra Virgin Avocado Oil

Fats & Oils1 tbsp (14g) (14g)

High Smoke Point (270°C) • Oleic Acid (70%)

124 cal0 g carbs0 g protein

Artichoke, Boiled

Vegetables1 medium (120g) (120g)

Cynarin • Luteolin

64 cal14.4 g carbs3.5 g protein

Arugula / Rocket, Raw

Vegetables2 cups (40g) (40g)

Erucin • Dietary Nitrates

10 cal1.5 g carbs1 g protein

Beetroot, Boiled

Vegetables1 cup sliced (170g) (170g)

Betalains • Inorganic Nitrate (NO3-)

75 cal17 g carbs2.9 g protein

Brussels Sprouts, Steamed

Vegetables1 cup (156g) (156g)

Sinigrin • Sulforaphane Precursor

65 cal14 g carbs4 g protein

Red Cabbage, Raw Shredded

Vegetables1 cup (89g) (89g)

Cyanidin Glycosides • Sulforaphane

28 cal6.6 g carbs1.3 g protein

Celery Stalks, Raw

Vegetables2 medium stalks (80g) (80g)

Apigenin • Luteolin

13 cal2.4 g carbs0.6 g protein

Eggplant, Baked

Vegetables1 cup cubes (100g) (100g)

Nasunin (Anthocyanin) • Chlorogenic Acid

35 cal8.6 g carbs0.8 g protein

Fennel Bulb, Raw

Vegetables1 cup sliced (87g) (87g)

Anethole • Quercetin Glycosides

27 cal6.3 g carbs1.1 g protein

Green Beans, Steamed

Vegetables1 cup (125g) (125g)

44 cal9.9 g carbs2.4 g protein

Curly Kale, Steamed

Vegetables1 cup (130g) (130g)

Lutein • Zeaxanthin

36 cal7.3 g carbs2.5 g protein

Leek, Boiled

Vegetables1 cup chopped (104g) (104g)

32 cal7.9 g carbs0.8 g protein

Portobello Mushroom, Grilled

Vegetables1 cap (84g) (84g)

Ergothioneine • Beta-Glucans

24 cal3.9 g carbs2.2 g protein

Red Radish, Raw Sliced

Vegetables1 cup (116g) (116g)

19 cal3.9 g carbs0.8 g protein

Swiss Chard, Steamed

Vegetables1 cup chopped (175g) (175g)

Syringic Acid • Kaempferol

35 cal7.2 g carbs3.3 g protein

Watercress, Raw

Vegetables2 cups (68g) (68g)

PEITC (Phenethyl Isothiocyanate) • Lutein

8 cal0.9 g carbs1.6 g protein

Blackberries, Fresh

Fruits1 cup (144g) (144g)

Cyanidin-3-Glucoside • Ellagic Acid

62 cal13.8 g carbs2 g protein

Raspberries, Fresh

Fruits1 cup (123g) (123g)

Ellagitannins • Quercetin

64 cal14.7 g carbs1.5 g protein

Green Kiwi, Fresh

Fruits1 fruit (75g) (75g)

Actinidin Enzyme • Lutein

46 cal11 g carbs0.9 g protein

Papaya, Fresh Cubed

Fruits1 cup (145g) (145g)

Papain Protease • Lycopene

62 cal15.7 g carbs0.7 g protein

Pineapple, Fresh Chunks

Fruits1 cup (165g) (165g)

Bromelain Protease • Manganese Cofactor

82 cal21.6 g carbs0.9 g protein

Cantaloupe Melon, Cubed

Fruits1 cup (160g) (160g)

54 cal13.1 g carbs1.3 g protein

Sweet Cherries, Fresh Pitted

Fruits1 cup (154g) (154g)

Cyanidin-3-Glucoside • Melatonin Precursors

97 cal24.6 g carbs1.6 g protein

Yellow Peach, Fresh

Fruits1 medium (150g) (150g)

59 cal14.3 g carbs1.4 g protein

Bartlett Pear, Fresh

Fruits1 medium (178g) (178g)

101 cal27.1 g carbs0.6 g protein

Red Plum, Fresh

Fruits1 fruit (66g) (66g)

30 cal7.5 g carbs0.5 g protein

Pomegranate, Fresh Arils

Fruits0.5 cup (87g) (87g)

Punicalagins • Urolithin A Precursors

72 cal16.3 g carbs1.5 g protein

Mango, Fresh Sliced

Fruits1 cup (165g) (165g)

Mangiferin • Quercetin

99 cal24.7 g carbs1.4 g protein

Wild Atlantic Mackerel, Baked

Proteins3 oz (85g) (85g)

EPA • DHA

223 cal0 g carbs20.3 g protein

Rainbow Trout, Baked

Proteins3 oz (85g) (85g)

Astaxanthin • EPA

143 cal0 g carbs20.6 g protein

Pacific Halibut, Baked

Proteins3 oz (85g) (85g)

119 cal0 g carbs22.7 g protein

Sardines in Olive Oil, Drained

Proteins1 can (92g) (92g)

CoQ10 • DHA

191 cal0 g carbs22.6 g protein

European Anchovies in Olive Oil

Proteins1 oz drained (28g) (28g)

EPA • DHA

59 cal0 g carbs8.1 g protein

Blue Mussels, Steamed

Proteins3 oz meat (85g) (85g)

Glycogen Organo-matrix • DHA

146 cal6.3 g carbs20.2 g protein

Pacific Oysters, Steamed

Proteins3 oz (85g) (85g)

High Bioavailable Zinc • Copper

139 cal8.5 g carbs16 g protein

Squid / Calamari, Steamed

Proteins3 oz (85g) (85g)

78 cal2.6 g carbs13.6 g protein

Turkey Thigh, Skinless Roasted

Proteins3 oz (85g) (85g)

147 cal0 g carbs24.1 g protein

Chicken Thigh, Skinless Grilled

Proteins3 oz (85g) (85g)

152 cal0 g carbs21 g protein

Beef Tenderloin, Lean Grilled

Proteins3 oz (85g) (85g)

168 cal0 g carbs26.1 g protein

Pork Tenderloin, Roasted

Proteins3 oz (85g) (85g)

122 cal0 g carbs22.3 g protein

Organic Hemp Protein Powder

Proteins2 tbsp (30g) (30g)

Edestin Globulin • Albumin

110 cal7 g carbs15 g protein

Pea Protein Isolate

Proteins1 scoop (30g) (30g)

120 cal1 g carbs24 g protein

Nutritional Yeast Flakes

Proteins2 tbsp (16g) (16g)

Beta-1,3/1,6-Glucans • Glutathione

60 cal5 g carbs8 g protein

Edamame, Shelled Steamed

Proteins0.5 cup (78g) (78g)

Genistein • Daidzein

95 cal6.9 g carbs9.2 g protein

Seitan (Vital Wheat Gluten)

Proteins3 oz (85g) (85g)

120 cal4 g carbs21 g protein

Lamb Loin Chop, Lean Grilled

Proteins3 oz (85g) (85g)

Conjugated Linoleic Acid (CLA) • Carnitine

178 cal0 g carbs24.8 g protein

Goat Milk Kefir, Plain

Dairy & Eggs1 cup (240g) (240g)

A2 Beta-Casein • Kefiran Polysaccharide

140 cal9 g carbs8.5 g protein

Authentic Greek Feta PDO

Dairy & Eggs1 oz (28g) (28g)

75 cal1.1 g carbs4 g protein

Parmigiano Reggiano 24-Month

Dairy & Eggs1 oz grated (28g) (28g)

Spermidine • Free Essential Peptides

111 cal0.9 g carbs10 g protein

Ricotta Cheese, Part-Skim

Dairy & Eggs0.25 cup (62g) (62g)

86 cal3.2 g carbs7.1 g protein

Icelandic Skyr, Plain 0% Fat

Dairy & Eggs1 container (150g) (150g)

High Leucine Density • Lactic Cultures

98 cal6 g carbs16.5 g protein

Emmental Swiss Cheese

Dairy & Eggs1 oz (28g) (28g)

Vitamin K2 (MK-9) • Propionic Acid Fermentation

108 cal0.4 g carbs8.1 g protein

French Brie Cheese

Dairy & Eggs1 oz (28g) (28g)

95 cal0.1 g carbs5.9 g protein

Duck Egg, Whole Boiled

Dairy & Eggs1 egg (70g) (70g)

Choline Density (184mg) • Lutein

130 cal1 g carbs9 g protein

Steel-Cut Oats, Cooked

Grains & Cereals1 cup cooked (240g) (240g)

Beta-Glucan (Soluble Fiber) • Avenanthramides

150 cal27 g carbs5 g protein

Farro / Emmer Wheat, Cooked

Grains & Cereals0.5 cup cooked (100g) (100g)

170 cal34 g carbs6 g protein

Bulgur Wheat, Cooked

Grains & Cereals1 cup cooked (182g) (182g)

151 cal33.8 g carbs5.6 g protein

Wild Rice, Cooked

Grains & Cereals1 cup cooked (164g) (164g)

Proanthocyanidins • Phytosterols

166 cal35 g carbs6.5 g protein

Millet Grain, Cooked

Grains & Cereals1 cup cooked (174g) (174g)

207 cal41.2 g carbs6.1 g protein

Amaranth Grain, Cooked

Grains & Cereals1 cup cooked (246g) (246g)

Squalene • Lunasin Peptide

251 cal46 g carbs9.3 g protein

Pearl Barley, Cooked

Grains & Cereals1 cup cooked (157g) (157g)

High Beta-Glucan (Soluble) • Tocotrienols

193 cal44.3 g carbs3.6 g protein

100% Whole Rye Sourdough Bread

Grains & Cereals1 slice (45g) (45g)

Alkylresorcinols • Sourdough Lactic Acids

104 cal19.5 g carbs3.2 g protein

Sprouted Ezekiel Bread

Grains & Cereals1 slice (34g) (34g)

Enzyme-Active Sprouted Matrix • GABA

80 cal15 g carbs5 g protein

100% Buckwheat Soba Noodles, Cooked

Grains & Cereals1 cup cooked (114g) (114g)

Rutin Flavonoid • D-Chiro-Inositol

113 cal24.4 g carbs5.8 g protein

Red Kidney Beans, Boiled

Legumes1 cup cooked (177g) (177g)

Resistant Starch Type 3 • Phaseolin

225 cal40.4 g carbs15.3 g protein

White Cannellini Beans, Boiled

Legumes1 cup cooked (180g) (180g)

Phaseolamin (Alpha-Amylase Inhibitor) • Soluble Fiber

249 cal44.9 g carbs17.4 g protein

Pinto Beans, Boiled

Legumes1 cup cooked (171g) (171g)

245 cal44.8 g carbs15.4 g protein

Navy / Haricot Beans, Boiled

Legumes1 cup cooked (182g) (182g)

255 cal47.4 g carbs15 g protein

Black-Eyed Peas / Cowpeas, Boiled

Legumes1 cup cooked (172g) (172g)

198 cal35.5 g carbs13 g protein

Green Split Peas, Boiled

Legumes1 cup cooked (196g) (196g)

231 cal41.4 g carbs16.3 g protein

Yellow Split Lentils / Moong Dal, Boiled

Legumes1 cup cooked (198g) (198g)

212 cal38.7 g carbs14.2 g protein

Black Beluga Lentils, Boiled

Legumes1 cup cooked (198g) (198g)

Anthocyanins • Resistant Starch

230 cal40 g carbs18 g protein

Pistachios, Dry Roasted Unsalted

Nuts & Seeds1 oz (28g, ~49 kernels) (28g)

Lutein • Zeaxanthin

161 cal8 g carbs6 g protein

Brazil Nuts, Raw

Nuts & Seeds1 oz (28g, ~6 nuts) (28g)

High Selenium (544 mcg) • Ellagic Acid

187 cal3.3 g carbs4.1 g protein

Hazelnuts / Filberts, Raw

Nuts & Seeds1 oz (28g) (28g)

Proanthocyanidins • Alpha-Tocopherol (Vitamin E)

178 cal4.7 g carbs4.2 g protein

Pecan Halves, Raw

Nuts & Seeds1 oz (28g, ~19 halves) (28g)

Gamma-Tocopherol • Ellagic Acid

196 cal3.9 g carbs2.6 g protein

Hulled Hemp Hearts

Nuts & Seeds3 tbsp (30g) (30g)

Gamma-Linolenic Acid (GLA) • Stearidonic Acid (SDA)

166 cal2.6 g carbs9.5 g protein

Ground Golden Flaxseeds

Nuts & Seeds2 tbsp (14g) (14g)

SDG Lignans (Secoisolariciresinol) • Mucilage Soluble Fiber

75 cal4.1 g carbs2.6 g protein

Sunflower Seeds, Shelled Raw

Nuts & Seeds0.25 cup (35g) (35g)

Alpha-Tocopherol (Vitamin E) • Phytosterols

204 cal7 g carbs7.3 g protein

Pure Sesame Tahini Paste

Nuts & Seeds2 tbsp (30g) (30g)

Sesamin • Sesamolin Lignans

178 cal6.4 g carbs5.1 g protein

Traditional Grass-Fed Ghee

Fats & Oils1 tbsp (14g) (14g)

Butyrate (SCFA) • CLA (Conjugated Linoleic Acid)

123 cal0 g carbs0 g protein

Cold-Pressed Flaxseed Oil

Fats & Oils1 tbsp (14g) (14g)

Alpha-Linolenic Acid (53% ALA) • Tocopherols

124 cal0 g carbs0 g protein

Virgin Walnut Oil

Fats & Oils1 tbsp (14g) (14g)

Polyphenols • Ellagitannins

124 cal0 g carbs0 g protein

Cold-Pressed Macadamia Oil

Fats & Oils1 tbsp (14g) (14g)

Palmitoleic Acid (Omega-7) • High Oleic Acid (80%)

124 cal0 g carbs0 g protein

Espresso / Black Coffee

Beverages1 double shot (60ml) (60g)

Chlorogenic Acid • Caffeine

5 cal0.8 g carbs0.2 g protein

Green Tea, Brewed Sencha

Beverages1 cup (240ml) (240g)

EGCG • L-Theanine

2 cal0 g carbs0.5 g protein

Hibiscus Tea / Agua de Jamaica

Beverages1 cup (240ml) (240g)

Anthocyanins • Protocatechuic Acid

0 cal0 g carbs0 g protein

Pure Coconut Water

Beverages1 cup (245g) (245g)

45 cal8.9 g carbs1.7 g protein

Chamomile Tea, Brewed

Beverages1 cup (240ml) (240g)

Apigenin • Chamazulene

2 cal0.5 g carbs0 g protein

Raw Apple Cider Vinegar

Condiments1 tbsp (15ml) (15g)

Acetic Acid • Mother Probiotics

3 cal0.1 g carbs0 g protein

Ground Turmeric Powder

Condiments1 tsp (5g) (5g)

Curcumin • Demethoxycurcumin

16 cal3.2 g carbs0.4 g protein

Ground Ceylon Cinnamon

Condiments1 tsp (3g) (3g)

Cinnamaldehyde • Proanthocyanidins

7 cal2.4 g carbs0.1 g protein

Fresh Ginger Root, Sliced

Condiments1 thumb size (15g) (15g)

6-Gingerol • Shogaol

12 cal2.7 g carbs0.3 g protein

Raw Fermented Sauerkraut

Condiments1/2 cup (75g) (75g)

Lactic Acid Bacteria • Glucosinolates

14 cal3.2 g carbs0.7 g protein

Traditional Dijon Mustard

Condiments1 tbsp (15g) (15g)

15 cal0.8 g carbs0.9 g protein

Tamari Soy Sauce, Gluten-Free

Condiments1 tbsp (15ml) (15g)

15 cal1.4 g carbs1.9 g protein

Soy Milk, Unsweetened Organic

Dairy & Eggs1 cup (240ml) (240g)

Isoflavones • Genistein

80 cal4 g carbs7 g protein

Oat Milk, Unsweetened Fortified

Dairy & Eggs1 cup (240ml) (240g)

90 cal16 g carbs2 g protein

Coconut Milk Yogurt, Plain

Dairy & Eggs1 container (150g) (150g)

110 cal7 g carbs1.5 g protein

Fresh Goat Cheese / Chèvre

Dairy & Eggs1 slice (30g) (30g)

75 cal0.3 g carbs5.3 g protein

Quail Eggs, Whole Boiled

Dairy & Eggs5 eggs (45g) (45g)

71 cal0.2 g carbs5.9 g protein

Granny Smith Green Apple

Fruits1 medium apple (180g) (180g)

Chlorogenic Acid • Quercetin

93 cal24.5 g carbs0.8 g protein

Fresh Lemon, Whole Peeled

Fruits1 medium lemon (60g) (60g)

Hesperidin • Eriocitrin

17 cal5.4 g carbs0.6 g protein

Fresh Lime, Whole

Fruits1 medium lime (45g) (45g)

14 cal4.7 g carbs0.3 g protein

Medjool Dates, Pitted

Fruits2 dates (48g) (48g)

133 cal36 g carbs0.9 g protein

Sun-Dried Mission Figs

Fruits4 figs (40g) (40g)

100 cal25.5 g carbs1.3 g protein

Fresh Guava, Whole

Fruits1 fruit (100g) (100g)

Lycopene • Vitamin C

68 cal14.3 g carbs2.6 g protein

Fresh Purple Passion Fruit

Fruits4 fruits (80g) (80g)

Piceatannol • Scirpusin B

78 cal18.7 g carbs1.8 g protein

Fresh Apricots, Pitted

Fruits3 fruits (100g) (100g)

48 cal11.1 g carbs1.4 g protein

Red Seedless Grapes

Fruits1 cup (150g) (150g)

Resveratrol • Anthocyanins

104 cal27.3 g carbs1.1 g protein

Romaine Lettuce, Fresh

Vegetables2 cups shredded (100g) (100g)

17 cal3.3 g carbs1.2 g protein

Bok Choy / Pak Choi, Steamed

Vegetables1 cup cooked (120g) (120g)

16 cal2.6 g carbs1.9 g protein

White Button Mushrooms, Sliced Raw

Vegetables1 cup sliced (100g) (100g)

Ergothioneine • Beta-Glucans

22 cal3.3 g carbs3.1 g protein

King Oyster Mushroom (Pleurotus eryngii)

Vegetables1 medium mushroom (100g) (100g)

Ergothioneine • Lovastatin

35 cal5 g carbs3.3 g protein

Butternut Squash, Baked Cubes

Vegetables1 cup cubes (150g) (150g)

60 cal15 g carbs1.4 g protein

Sweet Yellow Corn, Steamed Kernels

Vegetables1 cup kernels (120g) (120g)

115 cal25 g carbs4 g protein

Green Cabbage, Fresh Shredded

Vegetables1 cup shredded (100g) (100g)

Sulforaphane • Indole-3-Carbinol

25 cal5.8 g carbs1.3 g protein

Sweet Vidalia / Spanish Onion, Sliced

Vegetables1 medium onion (100g) (100g)

Quercetin • Allicin

32 cal7.6 g carbs0.8 g protein

Fresh Flat-Leaf Parsley, Chopped

Vegetables1/2 cup (25g) (25g)

Apigenin • Luteolin

9 cal1.6 g carbs0.7 g protein

Wild Yellowfin Tuna in Olive Oil, Drained

Proteins1 can drained (100g) (100g)

Selenium • Taurine

186 cal0 g carbs26.5 g protein

Ground Turkey 93/7, Cooked

Proteins4 oz cooked (112g) (112g)

170 cal0 g carbs22 g protein

Grass-Fed Ground Beef 90/10, Cooked

Proteins4 oz cooked (112g) (112g)

CLA (Conjugated Linoleic Acid) • Carnosine

198 cal0 g carbs24.5 g protein

European Sea Bass / Lubina, Baked

Proteins1 fillet (150g) (150g)

Selenium • EPA

146 cal0 g carbs28.5 g protein

Gilt-Head Sea Bream / Dorada, Baked

Proteins1 fillet (150g) (150g)

Selenium • Taurine

150 cal0 g carbs29 g protein

Atlantic Sea Scallops, Pan-Seared

Proteins4 large scallops (120g) (120g)

Taurine • Astaxanthin

120 cal4.5 g carbs21 g protein

Atlantic Octopus, Boiled

Proteins1 portion (120g) (120g)

Taurine • Iron

100 cal2.6 g carbs18 g protein

Wild Smoked Sockeye Salmon

Proteins2 large slices (60g) (60g)

Astaxanthin • EPA

70 cal0 g carbs11 g protein

100% Whole Wheat Penne Pasta, Cooked

Grains & Cereals1 cup cooked (140g) (140g)

174 cal37 g carbs7.5 g protein

Cornmeal Polenta, Boiled

Grains & Cereals1 cup cooked (150g) (150g)

105 cal22.5 g carbs2.3 g protein

Whole Wheat Couscous, Cooked

Grains & Cereals1 cup cooked (150g) (150g)

168 cal34.5 g carbs5.8 g protein

Artisan White Sourdough Bread

Grains & Cereals1 large slice (50g) (50g)

120 cal23 g carbs4.2 g protein

Raw Whole Cashews

Nuts & Seeds1 oz (30g) (30g)

Anacardic Acid • Magnesium

166 cal9 g carbs5.5 g protein

Mediterranean Raw Pine Nuts

Nuts & Seeds1 oz (30g) (30g)

Pinolenic Acid • Vitamin E

202 cal4 g carbs4.1 g protein

100% Pure Raw Almond Butter

Nuts & Seeds2 tbsp (32g) (32g)

Alpha-Tocopherol • B-Sitosterol

196 cal6 g carbs7 g protein

Red Split Lentils / Masoor Dal, Boiled

Legumes3/4 cup (150g) (150g)

165 cal28.5 g carbs11.8 g protein

Broad Beans / Fava Beans, Boiled

Legumes1 cup (150g) (150g)

L-DOPA • Choline

130 cal22 g carbs9.5 g protein

Extra Virgin Cold-Pressed Coconut Oil

Fats & Oils1 tbsp (14g) (14g)

Lauric Acid (C12 MCT) • Caprylic Acid (C8)

121 cal0 g carbs0 g protein

Grass-Fed Unsalted Butter

Fats & Oils1 tbsp (14g) (14g)

Butyrate • CLA (Conjugated Linoleic Acid)

102 cal0 g carbs0.1 g protein

Nutritional Comparison- DASH Framework

Dietary approach emphasizing mineral balance and whole foods

Export to Meal Builder & View Glycemic Load

Nutrient	Chicken Breast, Grilled 3 oz (85g) (85g)	Spinach, Raw Fresh 1 cup (30g) (30g)	Banana, Medium 1 medium banana (118g) (118g)	Almonds, Whole Raw 1 oz (28g) (28g)
Sodium per serving	63.0mg	24.0mg	1.0mg	0.0mg
Potassium per serving	220.0mg	167.0mg	422.0mg	208.0mg
Magnesium per serving	22.0mg	24.0mg	32.0mg	76.0mg
Fiber per serving	0.0g	0.7g	3.1g	3.5g

Optimal / Safe

Moderate

Poor / High

Neutral

Food Database

Foods Compatible with DASH Framework

Explore verified whole foods from our reference database that align with the DASH Framework nutritional guidelines.

View all 125 compatible foods

FruitsGI 36

Apple, Medium

1 medium apple (182g) (182g)

95 kcal20.6g Net C0.5g P

FruitsGI 51

Banana, Medium

1 medium banana (118g) (118g)

105 kcal23.9g Net C1.3g P

Proteins

Chicken Breast, Grilled

3 oz (85g) (85g)

128 kcal0g Net C26g P

Proteins

Salmon, Atlantic Baked

3 oz (85g) (85g)

175 kcal0g Net C25g P

VegetablesGI 15

Broccoli, Steamed

1/2 cup (78g) (78g)

22 kcal2g Net C2.3g P

VegetablesGI 15

Spinach, Raw Fresh

1 cup (30g) (30g)

7 kcal0.4g Net C0.9g P

Dairy & EggsGI 31

Milk, 2% Reduced Fat

1 cup (244g) (244g)

122 kcal11.4g Net C8.1g P

Dairy & EggsGI 12

Greek Yogurt, Plain Non-Fat

6 oz (170g) (170g)

100 kcal6g Net C17g P

Looking for more foods? Filter and sort 210+ whole foods tailored to the DASH Framework framework.

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DASH Framework - Framework Guide

Overview

The DASH (Dietary Approaches to Stop Hypertension) framework is an evidence-based dietary approach designed to support electrolyte and mineral balance through whole foods.

Key Principles

Moderate daily sodium intake to 1500–2300mg per day
Maximize dietary potassium, magnesium, and calcium via whole foods
Emphasize fresh produce, whole grains, and low-fat dairy
Strictly limit saturated fats and sugar-sweetened beverages

Characteristic Foods & Ingredients

Commonly Included

Spinach, Swiss chard, and broccoli
Bananas, oranges, and sweet potatoes (potassium sources)
Oats and brown rice
Skinless poultry and lean fish
Unsalted almonds and walnuts
Fat-free dairy

Consumed in Moderation

Lean red meat (maximum 1-2 times weekly)
Unsweetened coffee and tea (moderate caffeine)

Typically Excluded

Cured meats (bacon, sausages, ham)
Canned soups and high-sodium packaged meals
Commercial salted chips and snacks
Soy sauce and high-sodium bouillon cubes

Practical Notes

Replace table salt with garlic, rosemary, oregano, citrus juice, and turmeric to boost flavor naturally
Dietary potassium and sodium balance from whole foods supports daily electrolyte requirements

Notice: Unitrition is an informational food composition calculator. Nutritional patterns reflect published dietary literature (USDA, CIQUAL, Open Food Facts). For personal dietary decisions, consult a qualified professional.

Educational Food Composition Notice & Methodology

Nutritional calculations, nutrient thresholds, and traffic-light indicators shown for this framework are reference models based on open food composition databases (USDA FoodData Central, ANSES CIQUAL, Open Food Facts). This tool operates strictly as an educational food calculator and dietary self-monitoring utility. It does not provide medical advice, diagnosis, disease treatment, or individual dietary plans. Always consult a qualified healthcare provider or registered dietitian for individual health decisions.