DASH Diet

- includes samples menus for 1500, 1800, and 2000 calories/day DASH Diet -

The

DASH

study (Dietary Approaches to Stop Hypertension) found risk of elevated blood pressure could be reduced with a low-fat eating plan rich in dairy, fruits, and vegetables. The plan is also rich in calcium, potassium, and magnesium, and protein (especially from fish, poultry, and nuts) and fiber (from fruits, vegetables, and whole grains). A second DASH study found that eating the DASH diet in combination with a reduced sodium intake results in the greatest benefit towards lowering high blood pressure. The DASH diet can be used to maintain or achieve a healthy weight and promote overall health. The diet is rich in fruits and vegetables which have been shown to lower cancer risk, high in dairy which is shown to lower osteoporosis risk, and low in saturated fat, trans fats, and cholesterol which have been shown to lower cardiovascular disease risk. Exercise is also a key element in maintaining a healthy weight and a healthy weight is a factor in normal blood pressure control.

WHERE’S THE SODIUM?

Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing. The following table provides examples of the varying amounts of sodium in some foods. When reading the nutrition label, look for sodium and milligrams instead of percentages.

Food groups

Amount

Sodium (mg.)

Grains and Grain Products

Cooked cereal, rice, pasta (all unsalted)

Ready-to-eat cereal

Bread

½ cup

1 cup

1 slice

0-5

100-360

110-175

Vegetables

Fresh or frozen, (cooked without salt)

Canned or frozen with sauce

Tomato juice, canned

½ cup

½ cup

¾ cup

1-70

140-460

820

Fruit

Fresh, frozen, canned

½ cup

0-5

Lowfat or fat-free dairy foods

Milk

Yogurt

Natural cheeses

Processed cheeses

1 cup

8 oz.

1 ½ oz.

1 ½ oz.

120

160

110-450

600

Nuts, seeds and dry beans

Peanuts, salted

Peanuts, unsalted

Beans, cooked from dried or frozen without salt

Beans, canned

1/3 cup

1/3 cup

½ cup

½ cup

120

0-5

0-5

400

Meats, fish and poultry

Fresh meat, fish, poultry

Tuna canned, water pack, no salt added

Tuna canned, water pack

Ham, lean, roasted

3 oz.

3 oz.

3 oz.

3 oz.

30-90

34-45

250-350

1,020

TIPS TO REDUCE SALT AND SODIUM

·

Use reduced sodium or no-salt-added products. For example, choose low or reduced sodium, or no-salt-added versions of foods and condiments when available.

·

Buy fresh, plan frozen, or canned with “no-salt-added” vegetables.

·

Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.

·

Choose ready-to-eat breakfast cereals that are lower in sodium.

·

Limit cured foods (such as bacon and ham), foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut), and condiments (such as MSG, mustard, horseradish, catsup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce.

·

Use spices instead of salt. In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends (like Mrs. Dash). Start by removing the salt shaker from the house.

·

Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt. Try to make more food from “scratch.”

·

Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressing – these often have a lot of sodium.

·

Rinse canned foods, such as tuna, canned vegetables, and beans to remove some sodium.

·

Look for frozen dinner foods with less than 500 milligrams of sodium. Look for brands such as “Healthy Choice

, Smart Ones

, Lean Cuisine

, Lean Gourmet

, etc.

REDUCING SODIUM WHEN EATING OUT

·

Ask how foods are prepared. Ask that they be prepared without added salt, MSG, or salt-containing ingredients. Most restaurants are willing to accommodate requests.

·

Know the terms that indicate high sodium content: pickled, cured, soy sauce, broth.

·

Move the salt shaker away.

·

Limit condiments, such as mustard, catsup, pickles, and sauces with salt-containing ingredients.

·

Choose fruit or vegetables instead of salty snack foods.

LABEL LANGUAGE

Food labels can help you to choose items lower in sodium and saturated and total fat. Look for the following labels on cans, boxes, bottles, bags, and other packaging:

Phrase

What it means

Sodium

Sodium free or salt free

Less than 5 mg. per serving

Very low sodium

35 mg. or less of sodium per serving

Low sodium

140 mg. or less of sodium per serving

Low sodium meal

140 mg. or less of sodium per 3 ½ oz. (100 g.)

Reduced or less sodium

At least 25 percent less sodium than the regular version

Light in sodium

50 percent less sodium than the regular version

Unsalted or no salt added

No salt added to the product during processing

Phrase

What it means

Fat

Fat free

Less than 0.5 g. per serving

Low saturated fat

1 g. or less per serving

Lowfat

3 g. or less per serving

Reduced fat

At least 25 percent less fat than the regular version

Light in fat

Half the fat compared to the regular version

Sample menus are listed below

1500 Calories/Day DASH Diet - Sample Menu

Food

Amount

Servings

Provided

Total number of

servings in 1500 calories/day menu:

5-1/2 - Grains

4 - Vegetables

4 - Fruits

3 - Dairy Foods

2 - Meats, Poultry, Fish

¾ - Nuts

1½ - Fats & Oils

Tips on eating

the DASH way:

Start small. Make gradual changes in your eating habits.

Center your meal around carbohydrates, such as pasta, rice, beans, or vegetables.

Treat meat as one part of the whole meal, instead of the focus.

Use fruits or low-fat, low-calorie foods such as sugar-free gelatin for desserts and snacks.

REMEMBER! If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation.

Breakfast

Orange juice

6 ounces

1 fruit

Skim milk

8 ounces (1 cup)

1 dairy

Corn flakes (with 1 tsp sugar)

3/4 cup

1 1/2 grains

Banana

1 medium

1 fruit

Light whole wheat bread

(with 1 TBSP jelly)

1 slice

1 grain

Lunch

Baked chicken

3 ounces

1 poultry

Pita bread

1/2 slice, large

1 grain

Raw vegetable medley consisting of:

Carrot and celery sticks

Radishes

Loose-leaf lettuce

3-4 sticks of each

2

2 leaves

All equal

1 vegetable

Part skim mozzarella cheese

1 1/2 slices

(1 1/2 ounces)

1 dairy

Skim milk

8 ounces (1 cup)

1 dairy

Fruit cocktail in water

1/2 cup

1 fruit

Dinner

Herb baked cod

3 ounces

1 fish

Scallion rice

1/2 cup

1 grain

Steamed broccoli

1/2 cup

1 vegetable

Stewed tomatoes

1/2 cup

1 vegetable

Spinach salad consisting of:

Raw spinach

Cherry tomatoes

Cucumber

1/2 cup

2

2 slices

All equal

1 vegetable

Light Italian salad dressing

1 tbsp

1/2 fat

Soft margarine

1 tsp

1 fat

Melon balls

1/2 cup

1 fruit

Snacks

Mini pretzels

1 ounce (3/4 cup)

1 grain

Mixed nuts

2 tbsp

3/4 nuts

Diet Ginger Ale

12 ounces

0

1800 Calories/Day DASH Diet - Sample Menu

Food

Amount

Servings

Provided

Total number of

servings in 1800 calories/day menu:

8 - Grains

4 - Vegetables

4 - Fruits

3 - Dairy Foods

1¾ - Meats, Poultry, Fish

1 - Nuts

2½ - Fats & Oils

Tips on eating

the DASH way:

Start small. Make gradual changes in your eating habits.

Center your meal around carbohydrates, such as pasta, rice, beans, or vegetables.

Treat meat as one part of the whole meal, instead of the focus.

Use fruits or low-fat, low-calorie foods such as sugar-free gelatin for desserts and snacks.

REMEMBER! If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation.

Breakfast

Orange juice

6 ounces

1 fruit

Skim milk

8 ounces (1 cup)

1 dairy

Corn flakes (with 1 tsp sugar)

1 cup

2 grains

Banana

1 medium

1 fruit

Whole wheat bread

(with 1 TBSP jelly)

1 slice

1 grain

Soft margarine

1 teaspoon

1 fat

Lunch

Chicken salad

1/2 cup

3/4 poultry

Pita bread

1/2 slice, large

1 grain

Raw vegetable medley consisting of:

Carrot and celery sticks

Radishes

Loose-leaf lettuce

3-4 sticks of each

2

2 leaves

All equal

1 vegetable

Part skim mozzarella cheese

1 1/2 slices

(1 1/2 ounces)

1 dairy

Skim milk

8 ounces (1 cup)

1 dairy

Fruit cocktail in water

1/2 cup

1 fruit

Dinner

Herb baked cod

3 ounces

1 fish

Scallion rice

1 cup

2 grains

Steamed broccoli

1/2 cup

1 vegetable

Stewed tomatoes

1/2 cup

1 vegetable

Spinach salad consisting of:

Raw spinach

Cherry tomatoes

Cucumber

1/2 cup

2

2 slices

All equal

1 vegetable

Light Italian salad dressing

1 tbsp

1/2 fat

Whole wheat dinner roll

1 small

1 grain

Soft margarine

1 tsp

1 fat

Melon balls

1/2 cup

1 fruit

Snacks

Mini pretzels

1 ounce (3/4 cup)

1 grain

Mixed nuts

1½ ounces

1 nuts

Diet Ginger Ale

12 ounces

0

2000 Calories/Day DASH Diet - Sample Menu

Food

Amount

Servings

Provided

Total number of

servings in 2000 calories/day menu:

8 - Grains

4 - Vegetables

5 - Fruits

3 - Dairy Foods

2 - Meats, Poultry, Fish

1 - Nuts

2½ - Fats & Oils

Tips on eating

the DASH way:

Start small. Make gradual changes in your eating habits.

Center your meal around carbohydrates, such as pasta, rice, beans, or vegetables.

Treat meat as one part of the whole meal, instead of the focus.

Use fruits or low-fat, low-calorie foods such as sugar-free gelatin for desserts and snacks.

REMEMBER! If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation.

Breakfast

Orange juice

6 ounces

1 fruit

1% low fat milk

8 ounces (1 cup)

1 dairy

Corn flakes (with 1 tsp sugar)

1 cup

2 grains

Banana

1 medium

1 fruit

Light whole wheat bread

(with soft margarine)

(1 TBSP jelly)

1 slice

1 teaspoon

1 grain

1 fat

Lunch

Chicken Salad

3/4 cup

1 poultry

Pita bread

1/2 slice, large

1 grain

Raw vegetable medley consisting of:

Carrot and celery sticks

Radishes

Loose-leaf lettuce

3-4 sticks of each

2

2 leaves

All equal

1 vegetable

Part skim mozzarella cheese

1 1/2 slices

(1 1/2 ounces)

1 dairy

1% low fat milk

8 ounces (1 cup)

1 dairy

Fruit cocktail in water

1/2 cup

1 fruit

Dinner

Herb baked cod

3 ounces

1 fish

Scallion rice

1 cup

2 grains

Steamed broccoli

1/2 cup

1 vegetable

Stewed tomatoes

1/2 cup

1 vegetable

Spinach salad consisting of:

Raw spinach

Cherry tomatoes

Cucumber

1/2 cup

2

2 slices

All equal

1 vegetable

Light Italian salad dressing

1 tbsp

1/2 fat

Whole wheat dinner roll

1 small

1 grain

Soft margarine

1 tsp

1 fat

Melon balls

1/2 cup

1 fruit

Snacks

Dried apricots

1 ounce (3/4 cup)

1 fruit

Mini pretzels

1 ounce (3/4 cup)

1 grain

Mixed nuts

2 tbsp

3/4 nuts

Diet Ginger Ale

12 ounces

0

:

DASH Eating Plan