Add a serving of vegetables at lunch and at dinner.
Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use. Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments. Drink low-fat or skim dairy products three times a day. Limit meat to six ounces a day. Try eating some vegetarian meals.
Add more vegetables, rice, pasta, and dry beans to your diet.
Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
Read food labels carefully to choose products that are lower in sodium.
Staying on the DASH Diet
Grains: 7-8 daily servings
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Low-fat or fat-free dairy products: 2-3 daily servings
Meat, poultry and fish: 2 or less daily servings
Nuts, seeds, and dry beans: 4-5 servings per week
Fats and oils: 2-3 daily servings
Sweets: try to limit to less than 5 servings per week
How Much Is a Serving?When you're trying to follow a healthy eating plan, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.
- Look for items with small portions of roasted lean meat, poultry or fish.
- Choose dishes that include cauliflower, eggplant, potatoes, leafy greens, peas and lentils.
- Look for whole grain bulgur or brown basmati rice.
- Limit items heavy in coconut milk or cream curry sauce.
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