The DASH Diet

Food GroupServings Per Day1,600 calories2,000 calories3,100 caloriesGrains and grain products6781213Vegetables34456Fruits4456Low-fat or fat-free dairy232334Meats, poultry, and fish1-22 or less2-3Nuts, seeds, and dry beans3 per week45 per week1Fats and oils2234Sweets05 per week2 Grains and Grain Products Grains are rich in carbohydrates, which provide quick energy for exercise. If you choose whole grains, you'll also get a good dose of fiber and several vitamins and minerals. (Be aware though that many bread products are quite high in sodium. It may be better to make your own salt-free bread or buy baked goods with minimum added salt or baking powder.) One serving equals: 1 slice of bread1 ounce of dry cereal ( to 1 cup; check the Nutrition Facts label on the cereal box) cup of cooked rice, pasta, or cereal Good choices include: Whole wheat breadEnglish muffinPita breadBrown riceWhole grain cerealsGritsOatmealLow-fat, whole grain crackers and bread sticksAir-popped popcorn Vegetables Vegetables are low in calories and have almost no fat. They are also excellent sources of fiber, phytochemicals, vitamins, and minerals, such as potassium and magnesium. One serving equals:

1 cup of raw leafy vegetables cup of cooked vegetables6 ounces of vegetable juice Good choices include: TomatoesCarrotsSquashBroccoliTurnipsGreens, like collards, kale, and spinachArtichokesBeans, including green beans and lima beansSweet potatoesPotatoes Fruits Not only are they low in fat and calories, but fruits are good sources of potassium, magnesium, and fiber. One serving equals: 6 ounces of fruit juice1 medium piece of fruit cup of dried fruit cup of fresh (cut up), frozen, or canned fruit Good choices include: ApricotsBananasDatesGrapesCitrus, such as oranges and orange juice, and grapefruit and grapefruit juiceMangoesMelonsPeachesPineapplesPrunesRaisinsStrawberriesTangerines Low-fat or Fat-free Dairy Foods Dairy foods are excellent sources of calcium and protein. One serving equals: 8 ounces of milk1 cup of yogurt1 ounces of cheese Good choices include: Fat-free (skim) or low-fat (1%) milkFat-free or low-fat buttermilkFat-free or low-fat regular or frozen yogurtFat-free or low-fat cheese (Remember, though that most cheesesincluding cottage cheesecan be quite high in salt.) Meats, Poultry, and Fish Meats, poultry, and fish are packed with protein and magnesium. Be sure to buy lean cuts of meat and poultry.

One serving equals three ounces of cooked meats, poultry, or fish. Three ounces is about the size of a deck of cards or the palm of a woman's hand. Tips for eating the healthiest meats: Select lean meatsTrim away visible fatUse lowfat cooking methods, such as broiling, roasting, or boilingRemove skin from poultry before eating Nuts, Seeds, and Dry Beans These foods are great sources of magnesium, potassium, protein, and fiber. One serving equals: 1/3 cup or 1 ounces of nuts2 tablespoons or ounce of seeds cup of cooked dry beans Good choices include (in most cases youll want to choose unsalted varieties): Nuts: almonds, filberts, mixed nuts, peanuts, and walnutsSunflower seedsDry beans: kidney beans, black beans, lentils, peas Fats and Oils Fats and oils should be used sparingly. When choosing fats, select those lowest in saturated fat, such as oils. One serving equals: 1 teaspoon of soft margarine1 tablespoon of lowfat mayonnaise2 tablespoons of light salad dressing1 teaspoon of vegetable oil Better choices include: Soft margarine (the softer the margarine, the less trans fatty acids it has; trans fats are as dangerous to your heart as saturated fats found in butter) Low-fat mayonnaiseLight salad dressingVegetable oils: olive, corn, canola, safflower Sweets Sweets rarely provide any nutrients. Select those that are low in fat and limit your overall intake of them.

One serving equals: 1 tablespoon of sugar1 tablespoon of jelly or jam ounce of jelly beans8 ounces of lemonade or fruit punch Better choices include: Maple syrupJellies and jamsFruit-flavored gelatinCandy: jelly beans and hard candyFruit punchSorbet Reducing Your Sodium Intake It may take a little time for your taste buds to adjust to eating less sodium. Here are some tips to help you reduce your intake: Choose low- or reduced-sodium versions of foods and condiments when availableBuy fruits and vegetables fresh, frozen plain, or canned in water, with no salt addedUse fresh meats, poultry, and fish rather than canned, smoked, or processed versionsCheck the Nutrition Facts label on breakfast cereals and snacks, choose those lowest in sodiumLimit cured foods, such as bacon and hamLimit foods packed in brine, such as pickles, pickled vegetables, olives, and sauerkrautLimit condiments, such as MSG, mustard, horseradish, ketchup, and barbecue sauceAdd half the amount of salt than you normally would to your foods; gradually decrease this amountInstead of seasoning with salt, use other sources of flavorherbs, spices, lemon, lime, vinegar, or salt-free seasoning blendsDon't add salt when you're cooking rice, pasta, and hot cereal; and cut back on instant mixes of these foods, they are usually high in saltRinse canned foods, such as tuna, to remove some sodiumCut back on convenience foods, such as frozen dinners, packaged mixes, and canned soups or broths Putting It All TogetherThis sample menu for one day provides 1,944 calories and 31 grams of total fat (14% of total calories from fat).

Breakfast 1 lowfat granola bar ( grain) 1 medium banana (1 fruit) 1 cup of fruit yogurt, fat-free, no sugar added (1 dairy) 1 cup of orange juice (1 fruit) 1 cup of fat-free milk (1 dairy) Lunch Turkey breast sandwich: 3 ounces of turkey breast (1 meat) 2 slices of whole wheat bread (2 grains) 2 slices (1 ounces) of natural cheddar cheese, reduced fat (1 dairy) 1 large leaf of romaine lettuce ( vegetable) 2 slices of tomato ( vegetable) 2 teaspoons of mayonnaise, lowfat (2/3 fat) 1 tablespoon of dijon mustard 1 cup of broccoli, steamed from frozen (2 vegetables) 1 medium orange (1 fruit) Dinner 3 ounces of spicy baked fish (1 fish) -- see recipe below 1 cup of scallion rice (2 grains) -- see recipe below cup of spinach, cooked from frozen (1 vegetable) 1 cup of carrots, cooked from frozen (2 vegetables) 1 small whole wheat roll (1 grain) 1 teaspoon of soft margarine (1 fat) 1 cup of fat-free (skim) milk (1 dairy) Snack

2 large rectangle graham crackers (1 grain) 1 cup of fat-free (skim) milk (1 dairy) cup of dried apricots (1 fruit) Spicy Baked Fish (makes 4 servings, serving size is 3 ounces) 1 pound of cod (or other fish) fillet 1 tablespoon of olive oil 1 teaspoon of spicy seasoning, salt-free Preheat oven to 350 degrees F. Spray a casserole dish with cooking oil spray.Wash and pat dry fish. Place in dish. Mix oil and seasoning in separate bowl and drizzle over fish.Bake uncovered for 15 minutes or until fish flakes with a fork.Cut into 4 pieces and serve with rice. Scallion Rice (makes 5 servings; serving size is 1 cup) 4 cups of cooked rice (in unsalted water) 1 teaspoons of bouillon granules, unsalted cup of scallions (green onions) chopped Cook rice according to directions on the package.Combine the cooked rice, scallions, and bouillon granules, and mix well.Measure 1 cup portions and serve. RESOURCES: The DASH DietNational Heart, Lung, and Blood Institutehttp://www.nhlbi.nih.gov American Dietetic Associationhttp://www.eatright.org/ CANADIAN RESOURCES: Canada's Food Guidehttp://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html

Dietitians of Canadahttp://www.dietitians.ca/ References: National Heart, Lung, and Blood Institute, National Institutes of Health website. Available at: http://www.nhlbi.nih.gov. Last reviewed May 2008 by Dianne Scheinberg MS, RD, LDNPlease be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.