2018 Marla Heller, MS, RD All rights reserved. The Med- dash Food GroupServingsCheck Off Form Grains, starches Fruits Alcohol Vegetables Beans, nuts Exercise dairyfats Lean meats Fluid Food Groups Monday Tuesday Wednesday Thursday Friday Saturday Sunday Grains, starches , sweets 1 slice bread; 1/3 cup cooked pasta, rice; cup cooked cereal, corn, potatoes; bagel; 1 oz dry cereal; English muffin, bun; 2 cups popcorn; 2 small cookies Fruits 4 oz juice, small fruit , cup dried fruit , cup canned fruit , 1 cup diced raw fruit Vegetables cup cooked vegetables, 1 cup leafy greens, 6 oz vegetable juice Low fat dairy 8 oz skim or low-fat milk, 8 oz low-fat/fat- free yogurt, 1 oz reduced-fat cheese, cup fat-free or low-fat cottage cheese Beans, nuts, seeds cup beans, nuts, seeds, 2 T peanut butter Lean meat, fish, poultry, eggs, soy meat substitutes (after cooking) Each = 1 oz 1 egg = 1 oz, 2 egg whites = 1 oz
Grains, starches Fruits . Alcohol Vegetables Beans, nuts Exercise Dairy Fats Lean meats Fluid . Food Groups Monday Tuesday Wednesday Thursday Friday Saturday Sunday Grains, starches, sweets 1 slice bread; 1/3 cup cooked pasta, rice; ½ cup cooked cereal, corn, potatoes; ¼ bagel; 1 oz dry cereal; ½ Englishmuffin,
Transcription of Food Group Servings Check Off Form - DASH diet
1 2018 Marla Heller, MS, RD All rights reserved. The Med- dash Food GroupServingsCheck Off Form Grains, starches Fruits Alcohol Vegetables Beans, nuts Exercise dairyfats Lean meats Fluid Food Groups Monday Tuesday Wednesday Thursday Friday Saturday Sunday Grains, starches , sweets 1 slice bread; 1/3 cup cooked pasta, rice; cup cooked cereal, corn, potatoes; bagel; 1 oz dry cereal; English muffin, bun; 2 cups popcorn; 2 small cookies Fruits 4 oz juice, small fruit , cup dried fruit , cup canned fruit , 1 cup diced raw fruit Vegetables cup cooked vegetables, 1 cup leafy greens, 6 oz vegetable juice Low fat dairy 8 oz skim or low-fat milk, 8 oz low-fat/fat- free yogurt, 1 oz reduced-fat cheese, cup fat-free or low-fat cottage cheese Beans, nuts, seeds cup beans, nuts, seeds, 2 T peanut butter Lean meat, fish, poultry, eggs, soy meat substitutes (after cooking)
2 Each = 1 oz 1 egg = 1 oz, 2 egg whites = 1 oz fats , fatty sauces 1 T salad dressing 1 t butter, oil Water, liquids 8 oz Alcohol 1 oz liquor, 3 oz wine, 12 oz beer Exercise (each = 10 minutes)
1 What is a Diet? A diet is not just a plan for losing weight, a diet refers to the way that we eat. Any eating pattern is a diet. Chapter 1 Conquering
67 ratio of weight to height that was associated with lower risk of disease. BMI is based on a formula of weight in kilograms divided by height in meters,
135 Chapter 10 Beyond a DASH of Salt – Minerals That Help to Lower Blood Pressure Doctors have known for many years that moderation of salt intake can help many people
- Starches - Fruits and Fruit Juices - Milk, Yogurt, and Dairy-like foods - Non-Starchy Vegetables - Sweets, Desserts, and Other Carbohydrates - Meats and Meat Substitutes - Fats . At the top of each section you will find the amount of carbohydrate, protein, fat and calories found in each selection. These food lists can be used for: •
- Starches - Fruits and Fruit Juices - Milk, Yogurt, and Dairy-like foods - Non-Starchy Vegetables - Sweets, Desserts, and Other Carbohydrates - Meats and Meat Substitutes - Fats . At the top of each section you will find the amount of carbohydrate, protein, fat and calories found in each selection. These food lists can be used for: •
remaining fruits and vegetables. Continue eating from Fish (OR Legumes if you are a vegetarian), Beverages, Spices/ Condiments. Day 9 2 scoops, 2 times 2 capsules, 2 times Add remaining Grains/Starches, plus Nuts/Seeds, Legumes, Sweeteners, Dairy Alternatives. Day 10 & Beyond: Maintenance On Day 10, take 2 AdvaClear capsules 2 times.
• Fiber is found in beans, peas, whole grains, fruits, vegetables, nuts, and seeds. • To make fruits and vegetables easier to tolerate: o. Peel off thick skins . o Cook vegetables (and fruit if needed) until fork-tender. The softer the consistency the easier it will be to digest.
Fat-based desserts excluding dairy-based dessert products of food category 1.7 02.4.1 Cocoa based spreads, including fillings 03 Edible ices, including sherbet and sorbe 04 Fruits and vegetables (including mushrooms and fungi, roots and tubers, pulses and legumes, and aloe vera), seaweeds, and nuts and seeds 04.1 Fruit 04.1.1 Fresh fruit
• Choices more whole grains, beans, vegetables, and fruits • Use less fat, sugar, and salt • Eat well-balanced meals with carbohydrate, protein, and a small amount of healthy fat - When to Eat • Spread meals out over the entire day • All foods can fit into a healthy diabetes eating plan • Eat at consistent times each day
Vegetables Arugula Serving size is ½ cup most vegetables, 1 cup of leafy greens. Collard greens Choose fresh or without sauce. Kale Verify canned tomato products do not have added onion or garlic. Seaweed (nori) Spinach Cooked vegetables may be better tolerated. Alfalfa/bean sprouts Bamboo shoots Bell peppers Carrots Cucumbers Eggplant Lettuce