High blood pressure: Using the DASH diet

How can I make sure I stay with the DASH eating plan?

Ask your doctor to recommend a registered dietitian who can work with you to change your eating habits and help you plan menus that follow the DASH eating style. See a sample DASH menu.

Use a form to track your eating habits. Record everything you eat before you start DASH, charting the number of servings you eat in the following food groups: grains; vegetables; fruits; dairy; meats (including poultry and fish); nuts, seeds, and beans; fats and oils; and sweets. As well as you can, record the amount of sodium in everything you eat. After you begin the DASH eating plan, keep the same charts, and compare your lists.

Use the following as a guide for the DASH eating plan:

Milk and dairy

• 3 servings a day. One serving equals: 1 cup of nonfat or low-fat milk; 1 cup of low-fat yogurt; or 1½ ounces of low-fat cheese.

Fruits and vegetables

• 8 to 10 servings a day. One fruit serving equals: 1 medium fruit; ¼ cup dried fruit; ½ cup frozen or canned fruit; or 4 ounces of fruit juice. One vegetable serving equals: 1 cup raw, leafy vegetables; ½ cup cooked vegetables; or 4 ounces vegetable juice.

Grains

• 7 to 8 servings a day. One serving equals: 1 slice whole wheat bread; ½ cup dry or hot cereal; or ½ cup cooked brown rice, pasta, or other cooked grain.

Meat, fish, poultry

• 2 servings a day. One serving equals: 3 ounces cooked meat, poultry, or fish (about the size of a deck of cards).

Nuts, seeds, dried beans

• 4 to 5 servings a week. One serving equals: 1/3 cup nuts; 2 tablespoons seeds; or 3/4 cup cooked dried beans. Use nuts, seeds, or dried beans to replace meat in some of your meals.

Test Your Knowledge

1. With the DASH eating plan, I don't have to worry about the number of servings I eat as long as I get a lot of fruits and vegetables in my diet.

1. True
2. False

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Author:	Robin Parks, MS	Last Updated: April 10, 2009
Medical Review:	Caroline S. Rhoads, MD - Internal Medicine Robert A. Kloner, MD, PhD - Cardiology Ruth Schneider, MPH, RD - Diet and Nutrition
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