Dietary Approaches to Stop Hypertension (DASH)

1 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).

2 Top round, Eggs 1 egg sirloin, tenderloin, rump cup egg whites or egg substitute Chicken or turkey breast Nuts, Seeds, 1 oz or cup unsalted nuts Almonds, hazelnuts, peanuts, peanut butter, Legumes oz or 2 Tbsp seeds walnuts 2 Tbsp peanut butter Sunflower seeds cup cooked legumes (beans or peas) Beans: black, garbanzo, kidney, pinto, navy, Lentils, split peas Fats 1 tsp soft (tub) margarine or oil Soft (tub) margarine, no trans fat 1 Tbsp mayonnaise Canola, olive, corn, or safflower oil 2 Tbsp salad dressing Low-fat mayonnaise or salad dressing Sweets 1 Tbsp sugar, honey, molasses, syrup Fruit-flavored gelatin, fruit punch, Kool-Aid , 1 Tbsp jelly , jam hard candy, maple syrup, sorbet, fruit ice cup sorbet or gelatin Tips at home: Tips when eating out: Choose fresh fruits and vegetables instead of Ask for no added salt, no added fat, or low-fat high-fat, high-salt snack foods such as chips.

3 Options. Choose whole-grain foods such as whole-wheat Ask for your salad dressing on the side and breads, high-fiber cereals, and brown rice. add just a little to your salad. Trim off excess fat on meat and remove the skin Choose smaller portion sizes or split your from poultry. order with a friend. Broil, roast, grill, or braise meat instead of frying. Choose spices instead of salt. Use lemon, lime, herbs, and salt-free seasonings. Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (6/13). 2013 The Regents of the University of California. All Rights Reserved. Find Out If You DASH: Meat and Eggs Write down the number of servings from Fruit Group each food group that you eat each day. Sample Serving Your # of Add up the number of servings and Sample Serving Your # of Food Size Servings/Day compare to the DASH guidelines on the Food Size Servings/Day Beef, pork, lamb 1 oz _____.

4 Next page. Fruit juice cup _____ Poultry 1 oz _____. Whole fruit 1 medium _____ Fish, seafood 1 oz _____. Dried fruit cup _____ Egg whites or Canned or egg substitute cup _____. frozen fruit cup _____. Grains Your Total Daily Servings: _____. Your Total Daily Servings: _____. Sample Serving Your # of Dairy Food Size Servings/Day Vegetable Group Bread 1 slice _____ Sample Serving Your # of Bagel large or Sample Serving Your # of Food Size Servings/Day 1 mini _____ Food Size Servings/Day Milk 1 cup _____. Rice cup _____ Raw, leafy Kefir 1 cup _____. Pasta cup _____ vegetables 1 cup _____ Cheese 1 oz _____. Cereal cup _____ Cooked Yogurt 1 cup _____. Tortilla 1 (6-inch) _____ vegetables cup _____ Ice Cream 1 cup _____. Vegetable Your Total Daily Servings: _____ juice cup _____ Your Total Daily Servings: _____. Your Total Daily Servings: _____. Nuts, Seeds, Legumes Sweets Sample Serving Your # of Fats Sample Serving Your # of Food Size Servings/Day Food Size Servings/Day Nuts cup _____ Sample Serving Your # of Sugar, honey, Seeds 2 Tbsp _____ Food Size Servings/Day or syrup 1 Tbsp _____.

5 Legumes cup _____ Tub margarine 1 tsp _____. Gelatin cup _____. Vegetable oil 1 tsp _____. Your Total Daily Servings: _____ Sorbet cup _____. Mayonnaise 1 Tbsp _____. jelly , jam 1 Tbsp _____. Salad Dressing 2 Tbsp _____. Your Total Daily Servings: _____. Your Total Daily Servings: _____. Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (6/13). 2013 The Regents of the University of California. All Rights Reserved. Number of Serving per Day for Different Calorie Goals Food Group: 1,600 Calorie Diet 2,000 Calorie Diet 2,600 Calorie Diet Grains 6 6-8 10-11. Vegetables 3-4 4-5 5-6. Fruit 4 4-5 5-6. Dairy 2-3 2-3 3. Meat & Eggs 3-6 less than 6 6. Nuts, Seeds, Legumes 3 per week 4-5 per week 1. Fats 2 2-3 3. Sweets 0 less than 5 per week less than 2. Sample DASH Menu for 2,000 Calorie Diet 2,400 mg Sodium Menu *Substitutions for a 1,500 mg Sodium Menu Breakfast: cup bran cereal* * cup shredded wheat cereal 1 mini whole-wheat bagel 1 medium banana 1 cup nonfat milk 1 Tbsp jelly Lunch: Chicken breast sandwich made with: 2 slices (3 oz) skinless chicken breast 2 slices whole-wheat bread 1 slice ( oz) reduced-fat cheese* *1 slice ( 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 Dinner: cup spaghetti sauce (no meat)* * c low-sodium spaghetti 1 cup spaghetti sauce 3 Tbsp parmesan cheese, grated Spinach salad made with: 1 c fresh spinach leaves c fresh grated carrots c fresh sliced mushrooms 1 Tbsp vinaigrette dressing (no salt added).

6 Cup frozen corn, cooked (no salt added). cup fresh berries with 1 c nonfat plain yogurt Snack: 1 cup popcorn (no salt, no butter added). cup almonds 1 medium peach Total Servings: 6 Grain, 5 Vegetable, 5 Fruit, 3 Dairy, 3 Meat, 1 Nut, 0 Fat, 1 Sweet For your own free copy of the Your Guide to Lowering Your Blood Pressure with DASH, visit: or call 1-800-575-WELL. Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (6/13). 2013 The Regents of the University of California. All Rights Reserved.