Making a D.A.S.H. to Good Health The University of Georgia Cooperative Extension

What Does D.A.S.H. Stand For? D – Dietary A – Approaches S – Stopping H- Hypertension

What Did DASH Include? 8-10 servings of fruits and vegetables (4-5 cups) Whole grains Nuts Cooked dried beans and peas Fish Poultry Less red meat Less total fat, saturated fat and cholesterol

DASH Works Fast! Lowered blood pressure well, especially in those with high blood pressure Effects seen in 2 weeks Worked best if sodium also restricted

To achieve a lower sodium diet - Eat almost all fresh food Eat low sodium canned and frozen foods Rarely eat out Don’t add salt or condiments

Adding fruits and vegetables Have fresh fruit or juice at breakfast Add cooked vegetables to egg dishes Eat a salad or cup of cooked vegetables at lunch Eat 2 vegetables or a salad and vegetable at supper Have fruit for dessert Have fruit or cut up vegetables for snacks Enjoy reduced sodium vegetable soups

Adding Grains Use whole grain breads, pasta and cereals Cook cereals without added salt that are not instant Choose dry cereals with the lowest sodium Cook pasta and rice without added salt Use half or less of the flavoring packets in grain mixes Keep one portion to the size of the palm of woman’s hand

Adding Dairy Food Use only low fat and non-fat dairy foods Have 3 times a day If lactose intolerant, use lactose free versions, fortified soy milk or yogurt

Adding Nuts, Seeds and Beans Nuts and seeds are high in fat so eat 1-2 tablespoons Eat small amounts of beans if gas is a problem Good meat substitutes

What to Limit Eat small amounts of fish, seafood and skinless poultry –6 ounces or less per day –deck of card twice a day Limit red meat even lean cuts Use vegetable oils or reduced fat soft margarines in small amounts

Beyond D.A.S.H. Lose weight if overweight Be active a total of 30 minutes or more at least 5 days a week Limit alcohol Don’t smoke Take blood pressure medicine if needed

Check What You Know How many fruits and vegetables does the DASH Diet recommend? What is the serving size for fish, chicken or meat? What is a good meat substitute that fits the DASH diet?