Dietary Approaches to Stop Hypertension (DASH)

Dietary Approaches to Stop Hypertension (DASH). The DASH eating plan was designed to help lower blood pressure. This diet is low in sodium, fat, cholesterol, and sweets, and includes fruits, vegetables, low-fat or nonfat dairy products, and lean meats. Food Group Serving Sizes Examples Grains 1 slice bread Whole-wheat bread, pita bread, bagel, cereals, 1 oz ( - 1 c) dry cereal grits, oatmeal, polenta, brown rice, whole- cup cooked rice, pasta, cereal wheat pasta, unsalted popcorn, pretzels Vegetables 1 c raw leafy vegetables Tomatoes, potatoes, carrots, peas, squash, cup raw, cut-up vegetables broccoli, turnip greens, kale, spinach, cup cooked vegetables artichokes, green beans, yams cup low-sodium vegetable juice Fruits 1 medium fresh fruit Apples, apricots, bananas, berries, dates, cup dried fruit oranges, grapes, grapefruit, mangos, melons, cup fresh, frozen, or canned fruit peaches, pineapples, prunes, raisins, cup 100% fruit juice strawberries, tangerines Dairy 1 cup milk Nonfat or 1% milk, kefir, or yogurt 1 cup yogurt Part-skim mozzarella cheese 1 oz cheese Nonfat or low-fat cheese Meat and 1 oz cooked meat, poultry, or fish Lean meats (less than 10% fat).

1 Tbsp jelly Lunch: Chicken breast sandwich made with: 2 slices (3 oz) skinless chicken breast 2 slices whole-wheat bread 1 slice (¾ oz) reduced-fat cheese* *1 slice (¾ oz) low-sodium, 1 large leaf romaine lettuce reduced-fat cheese 2 slices tomato 1 Tbsp low-fat mayonnaise Fruit salad: 1 medium pear and 1 medium kiwi, sliced

Tags:

  Sandwich, Jelly

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