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DASH DIET
Research
funded by the National Heart, Lung and Blood Institute (NHLBI) has determined
diet can have a positive effect on blood pressure. The Dietary
Approaches to Stop Hypertension (DASH) clinical study shows that
the DASH diet not only lowers blood pressure, but may help prevent and
control hypertension.
Subsequent research
(DASH-2) indicates the lower the sodium intake, the lower the drop in
blood pressure and recommends eating 1,500mg or less sodium per day.
Following
the DASH Diet:
Based
on 2,000 calories a day, the DASH diet is low in fats cholesterol and
plentiful in fruits, vegetables and low-fat dairy products. It is
recommended you eat the following from each of the major food groups:
GRAINS & GRAIN PRODUCTS
(7 - 8 servings per day) |
Serving sizes:
1 slice bread
1 oz dry cereal
1/2 cup cooked rice, pasta, or cereal
Examples:
Whole wheat
bread, English muffin, pita bread,
bagel, cereals, grits, oatmeal,
crackers,
unsalted pretzels and popcorn
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VEGETABLES
(4 - 5 servings per day) |
Serving sizes:
1 cup raw leafy vegetable
1/2 cup cooked vegetable
6 oz vegetable juice
Examples:
Tomatoes, potatoes,
carrots, green peas, squash,
broccoli, turnip greens, collards,
kale, spinach,
artichokes, green beans, lima beans, and
sweet potatoes
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FRUITS
(4 - 5 servings per day) |
Serving sizes:
6 oz fruit juice
1 medium fruit
1/4 cup dried fruit
1/2 cup fresh, frozen,
or canned fruit
Examples:
Apricots, bananas,
dates, grapes, oranges,
orange juice, grapefruit, grapefuit juice,
mangoes,
melons, peaches, pineapple, prunes, raisins,
strawberries,
and tangerines
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LOWFAT & FAT FREE DAIRY
(2 - 3 servings per day) |
Serving sizes:
8 oz milk
1 cup yogurt
1 1/2 oz cheese
Examples:
Fat free (skim)
or lowfat (1%) milk,
fat free or lowfat buttermilk,
fat free or
low fat regular or frozen yogurt,
lowfat and fat free cheese
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MEATS, POULTRY & FISH
(2 or less servings per day) |
Serving sizes:
3 oz cooked meats, poultry, or fish
Examples:
Select only
lean; trim away visible fats; broil, roast,
or boil instead of frying;
remove skin from poultry
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NUTS, SEEDS & DRY BEANS
(4 - 5 servings per week) |
Serving sizes:
1/2 cup or 1 1/2 oz nuts
2 tbsp or 1/2 oz seeds
1/2 cup cooked dry beans
Examples:
Almonds, filberts,
mixed nuts, peanuts, walnuts,
sunflower seeds, kidney beans, lentils,
and peas
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FATS & OILS
(2 - 3 servings per day) |
Serving sizes:
1 tsp soft margarine
1 tbsp lowfat mayonnaise
2 tbsp light salad dressing
1 tsp vegetable oil
Examples:
Soft margarine, lowfat mayonnaise,
light salad dressing,
vegetable oil (such as olive, corn, canola, or safflower)
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SWEETS
(5 servings per week) |
Serving sizes:
1 tbsp sugar
1 tbsp jelly or jam
1/2 oz jelly beans
8 oz lemonade
Examples:
Sweets should
be low in fat; maple syrup, sugar,
jelly, jam, fruit-flavored gelatin,
jelly beans,
hard candy, fruit punch, sorbet, and ices
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 InData
Publishing
Olympia, WA
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