DASH DIET
(DIETARY APPROACH TO STOP HYPERTENSION)
The following was copied and pasted from the Mayo Clinic site:
Here are recommended servings from the food groups for the two calorie levels of the DASH diet, along with examples of serving sizes. Use these details as you plan your meals.
| Food group | Servings for 1,600 calories a day | Servings for 2,000 calories a day | Examples of 1 serving |
|---|
| Grains (mainly whole grains) | 6 a day | 6 to 8 a day |
- 1 slice whole-wheat bread
- 1 ounce (oz.) dry cereal
- 1/2 cup cooked cereal
- 1/2 cup cooked rice or pasta
|
| Vegetables | 3 to 4 a day | 4 to 5 a day |
- 1/2 cup (4 fluid oz.) low-sodium vegetable juice
- 1 cup raw leafy green vegetables
- 1/2 cup cut-up raw or cooked vegetables
|
| Fruits | 4 a day | 4 to 5 a day |
- 1/2 cup (4 fluid oz.) 100% fruit juice
- 1 medium fruit
- 1/2 cup fresh, frozen or canned fruit
- 1/4 cup dried fruit
|
| Low-fat or fat-free milk and milk products | 2 to 3 a day | 2 to 3 a day |
- 1 cup (8 fluid oz.) milk
- 1 cup yogurt
- 1 1/2 oz. cheese
|
| Lean meats, poultry and fish | 3 to 4 or fewer a day | 6 or fewer a day |
- 1 oz. cooked lean meat, skinless poultry or fish
- 1 egg (no more than 4 a week)
- 2 egg whites
|
| Nuts, seeds and legumes | 3 to 4 a week | 4 to 5 a week |
- 1/3 cup (1.5 oz.) nuts
- 2 tablespoons peanut butter
- 2 tablespoons (1/2 oz.) seeds
- 1/2 cup cooked legumes (dried beans or peas)
|
| Fats and oils | 2 a day | 2 to 3 a day |
- 1 teaspoon soft margarine
- 1 tablespoon low-fat mayonnaise
- 2 tablespoons light salad dressing
- 1 teaspoon vegetable oil
|
| Sweets and added sugars | 3 or fewer a week | 5 or fewer a week |
- 1 tablespoon sugar
- 1 tablespoon jelly or jam
- 1/2 cup sorbet
- 1 cup (8 fluid oz.) sugar-sweetened lemonade
|
You can also purchase THE DASH DIET ACTION PLAN by Marla Heller, MS, RD at your local book store. It also contains a plan for those with insulin issues. It is an investment in your health. Good luck.
