Fresh vegetables are always recommended. Go for what is in season. If you do not have access to fresh vegetables, however, canned and frozen varieties are also allowed. When you do buy canned vegetables, you must read the label carefully. It is important to pick the ones that do not contain added salt. Half a cup of either cooked or raw vegetables is equivalent to one serving.
4 to 5 Servings of Fruits
Just like vegetables, fruits also offer loads of nutrients and they are low in fat except for avocado and coconut. Most fruits have edible skin. If they are organic, you can keep the peel on as they also have nutrients and fiber to offer. Consider adding the pits too because they can bring more flavor and texture to your fruit recipes. Canned fruits are allowed as well as fruit juices as long as they do not have added sugar.
To meet the recommended servings of fruit, you can have them for dessert or snacks. Half a cup of fruit fresh, canned or frozen is equivalent to one serving. If you prefer fruit juices, one serving size is equivalent to four ounces.
Citrus fruits are good for you because of their vitamin C content. However, you should be careful in consuming too much especially if you are under medications. Citrus fruits have the tendency to interact with certain medications. With this said, it is safest to consult with your doctor first to avoid complications.
6 Servings or Less of Lean Meat, Poultry and Fish
As mentioned previously, meat, fish and poultry are allowed in the DASH diet. While these foods contain an excellent dose of protein, zinc, iron and B vitamins, they are also rich in cholesterol and fat. This is why you must consume them in minimum amounts only.
To get the most nutrients from meat and poultry while making sure you keep your consumption of fat at a minimum, it is important to remove the skin and fat before cooking. Avoid deep frying. As much as possible, try other cooking methods including roasting, baking, grilling and broiling.
Not all fat are bad. Fat from fish is actually good for you. It can help regulate your cholesterol level and protect your heart. Omega-3 rich fish include wild salmon, tuna and herring among others. An ounce of cooked seafood, skinless poultry and lean meat amounts to one serving. One egg is also equivalent to a single serving.
2 to 3 Servings of Dairy
Dairy products are certainly rich in fat but they also provide essential nutrients. They are particularly rich in calcium, protein and Vitamin D. Opt for low fat dairy. Be careful about products that are high in sodium too like fat-free and regular cheeses. Lactose-free dairy products are recommended for the lactose intolerant.
A cup of skim milk or yogurt is equivalent to one serving. One and a half ounces of cheese also amount to one serving.
2 to 3 Servings of Fats and Oils
The DASH diet encourages lower fat consumption. However, it does not necessarily mean that fat should be completely eliminated from your diet. Fat is essential for health as it aids in the proper absorption of nutrients. It can also help boost immunity. The problem is when you have too much fat since this can increase your risk to heart diseases, diabetes and obesity.
To make sure you have a healthy balance, the DASH recommendation of fat consumption is at 27 percent of daily calories. Do not just take any kind of fat. You must focus on monounsaturated fats.
Saturated and trans fat should be avoided as they can affect your blood cholesterol level negatively. They increase your risk to certain ailments including coronary artery disease. Your consumption of saturated fat should not be more than 6 percent of total calories a day. In which case, your consumption of butter, meat, eggs, cream, cheese, whole milk, butter, pal and coconut oil, lard and solid shortenings must be kept at a bare minimum. On the other hand, the consumption of trans fat mainly found in fried foods, baked items and crackers must be completely avoided.
Most off the rack foods contain fats and oils. This is why you should make it a habit to scrutinize food labels. You have to be especially watchful with margarine and salad dressings. As much as possible, choose those that contain the lowest saturated fat and never pick anything that contains trans fat.
For your reference, two tablespoons of salad dressing amount to one serving. A single teaspoon of margarine or a teaspoon of mayonnaise is also equivalent to one serving.
Other Acceptable Foods
You can afford to have more than two servings of some foods daily. Others, however, should be taken more lightly. These include nuts, seeds, legumes and sweets. The following servings are recommended on a weekly, not daily basis.
4 to 5 Servings of Nuts, Seeds and Legumes
Nuts, seeds and legumes are excellent sources of protein, magnesium, potassium, fiber and phytochemicals. They are extremely important in protecting yourself against cancer and cardiovascular diseases. However, because they are high in calorie content, their consumption should be limited.
When cooking stir-fry, add a small amount of nuts. Nuts can add extra flavor and interesting texture. More importantly, they give you a good dose of omega-3 fatty acids. You can also sprinkle some on your cereals and salads. Instead of using meat, you can use tofu, tempeh and other soybean-based products as substitutes.
One and half ounces of nuts amount to a single serving. Two tablespoons of seeds equal to one serving. Half a cup of cooked beans or peas is also equivalent to one serving size.
5 Servings or Less of Sweets
The DASH diet allows the consumption of sweets but in small amounts only. As much as possible, choose the fat-free or low fat kind like fruit juices, low fat cookies, sorbet, graham crackers, etc.
When you go grocery shopping, look for products without any added sugar. Artificial sweeteners may be used but in small amounts only.
A tablespoon of jelly or jam is equivalent to one serving size. Half a cup of sorbet equals one serving. Eight ounces of lemonade also amount to one serving.
Alcohol and Caffeine Consumption
So does the DASH diet ban alcohol and caffeine? It does not. However, you have to minimize your alcohol and caffeine intake. This is because both are known to increase blood pressure. If you can avoid it then do so. Otherwise, drink sparingly.
This completes the guideline for DASH diet. Take note of the daily and weekly recommended serving sizes. As important as it is to eat the right kinds of food, it is equally important to eat them in the right portions. When you manage to follow these guidelines closely, you are guaranteed to reap the benefits of the DASH diet when it comes to achieving healthy weight loss and controlled blood pressure.
3 – Dash Grocery Shopping Tips
How do you usually go shopping? Do you go empty handed? This strategy will no longer work. If you plan to stick to DASH and stay within budget, it is important that you start organizing.
Create a shopping list.
As your first step to organization, you should make a shopping list. We prepared a list here for you. You can adjust the portions and the items according to your weekly meal plan.
Whole Grains (6 to 8 servings daily)
_Barley
_Brown rice
_Wild rice
_Whole Wheat Couscous
_Spelt, Triticale, Kamut
_Whole Wheat Pasta
_Quinoa, Millet, Amaranth
_Steel Cut Oats
_Kasha (buckwheat)
_Bulgur
_Cereal (Muesli, Bran, Whole grain or steel cut oats)
_Bread (Whole grain or Whole wheat, Bagel, Pita, Pizza crust, English muffins or Corn tortillas)
Vegetables (4 to 5 servings daily)
_Artichokes
_Leafy greens (Kale, Collards, Turnip Greens or Swiss chard)
_Asparagus
_Radishes
_Onions (White, Red, Green or Yellow)
_Potatoes or Sweet Potatoes
_Peas (Snap, Green or Snow Peas)
_Leeks
_Mushrooms_Lettuce or Salad Greens
_Jicama
_Bell Peppers
_Cabbage
_Green Beans
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_Broccoli
_Eggplant
_Celery
_Carrots
_Cucumbers
_Cauliflower
_Corn
_Brussels Sprouts
_Beets
_Root vegetables (Turnips, Parsnips or Rutabaga)
_Spinach
_Tomatoes
_Winter squash (Acorn, Pumpkin, Butternut or Spaghetti Squash)
_Summer squash (Zucchini, Crookneck or Yellow)
Fruits (4 to 5 servings daily)
_Apricots
_Apples
_Cherries
_Berries (Blackberries, Strawberries, Raspberries or Blueberries)
_Bananas
_Dates
_Citrus Fruits (Oranges, Grapefruit or Tangerines)
_Grapes
_Figs
_Mango
_Kiwi fruit
_Lemons or Limes
_Plums
_Pears
_Pineapple
_Raisins
_Papaya
_Prunes
_Melon (Honeydew, Cantaloupe or Watermelon)
_Peaches or Nectarines
Meat, Poultry, Fish and Soy-Based Products (6 servings or less daily)
_Salmon
_Fish Fillet
_Sliced Deli Meat
_Beef (Flank, Round or Sirloin)
_Turkey or Chicken (skinless)
_Shrimp
_Pork Tenderloin
_Tempeh
_Eggs
_Tofu
Dairy Products: Low Fat or Fat Free (2 to 3 servings daily)
_Buttermilk
_Yogurt
_Margarine
_Hard Cheese (Cheddar, Parmesan or Monterey Jack)
_Feta Cheese
_Mozzarella
_Sour Cream
_Soft Cheese
_Kefir
_Milk
_Cottage Cheese
_Goat Cheese
Nuts and Seeds (4 to 5 servings weekly)
_Cashew
_Walnuts
_Almond
_Soy Nuts
_Hazelnut
_Peanuts
_Pecans
_Sunflower or Pumpkin Seeds
_Nut butter
Frozen Foods
_Fruits with no added sugar
_100% Fruit Juice
_Plain Vegetables
_Whole Grain Waffles
_Veggie Burgers
_Skinless Chicken Breast
_Whole Grain Pancakes
_Plain Fish Fillet
_Shellfish
_Whole Grain French Toast
_100% Fruit Juice Bars
Canned Goods
_Applesauce
_Whole tomatoes
_Canned salmon or tuna in water
_Broth
_Beans and Lentils (Split Peas, Garbanzos, Kidney, White, Black, Pinto or Refried Beans)
_Chiles
_Soup
_Tomato Paste and Sauce
Packaged Snacks
_Dried Fruits
_Whole Grain Pretzels
_Whole Grain Popcorn
_Whole Grain Crackers
Beverage
_Sparkling Water
_Vegetable Juice (Low sodium)
_100% Fruit Juice
_Herbal Tea
Do not forget your herbs and spices such as garlic, pepper, rosemary, paprika, parsley, tarragon, bay leaf, cayenne pepper, mint or whatever your DASH recipe calls for. You are also allowed a variety of spreads, sauces and condiments.
Remember, this is just a sample shopping list. You can take out some of the stuff you do not need. Specify the quantities with your daily or weekly recommended serving sizes in mind.
Choose what’s in season.
As mentioned previously, you can also opt for canned fruits and vegetables but the fresh kind is always the best. This means you should take advantage of fruits and vegetables in season. They are not only fresher; they are also cheaper.
Go skinless.
As with fruits and vegetables, fresh seafood, meat and poultry are also more desirable. Moreover, you have to pick the skinless kind. This will help make sure you get the much needed nutrients without the extra cholesterol from skin and fat.
Always choose low-sodium.
You have the option to cook with canned products. However, these canned goods are usually high in sodium. Not all of them are. You have to find those that are low in sodium whether you are buying soups, sauces, broth, canned fruits or vegetables. Read the label. Unless it has reduced sodium content, do not put it on your basket. The same rule applies for picking out your condiments and dressings.
Be careful of calories.
Most people get a chunk of their calories from beverages. While you are allowed to have fruit juices, tea, milk, etc., it is important to pay attention to calorie content. Choose fat-free or low-fat milk. Pick reduced sodium and 100 percent vegetable and fruit juices.
Don't stock up.
Once you have planned out your weekly menu, make a list of your needed ingredients. Buy only what's on that list. Stick to the list. Avoid wasting money on unnecessary ingredients that you have a slim chance of using. This way, you have a fresh batch of ingredients every week.
4 – DASH Meal Preparation Guidelines
Unlike other diets, DASH is not complicated. It is simple enough to follow. The thing is you are probably eating most of the acceptable foods already. What's left to do is to make sure you eat them in the right portions. That means you can simply adjust some of your favorite meals according to the DASH diet rules.
Dash Breakfast Ideas
If you are fond of having cereals for breakfast, you can have some even on a DASH diet. However, you should choose whole grain cereal with low-fat milk. To make sure your bowl of cereal is truly DASH-friendly, add some berries to it. You can do the same for oats. Adding nuts and seeds is also a good idea for that unique texture.
For a DASH omelet, add more vegetables in there. What do you think of chopped tomatoes, mushrooms, spinach, onions and broccoli? It is a surefire way of ensuring that you meet your daily recommended serving of vegetables. Smoothies also make a good breakfast idea. Put frozen fruits in the blender. Add low fat yogurt in the mix and blend well.
Another super easy breakfast idea is half of a whole-grain English muffin with tomato spread and low fat cheese. You can toss it in the broiler and heat until the cheese melts. If you like toasts, choose the whole grain kind of bread. Use a nut butter spread with some slices of apple or banana.
Mix it up so you do not get easily bored with your breakfast options. Here are a few more ideas.
Crunchy Breakfast Mix
Ingredients:
1 tiny pinch of Dash salt
1/2 cup light raisins
1/4 teaspoon apple pie spice
1 tablespoon melted butter
1/4 cup sliced almonds
2 cups oat square cereal
Directions:
1. Mix the almonds and cereal in a baking pan.
2. Add the apple pie spice along with the melted butter and a pinch of salt. Toss well.
3. Put the pan in the baking oven preheated to 300 degrees Fahrenheit. Let it bake for 20 minutes.
4. Take it out of the oven and set aside to cool.
5. Add the raisins and serve.
This recipe makes 10 servings. You can make a big batch for breakfast or snacks. You can store the leftover in an airtight container. It will last a week.
Apple Currant Muesli
Makes 1 serving
Ingredients:
1 tiny pinch of ground cinnamon
2 tablespoons of dried currants
1/2 medium apple, diced
3/4 cup fat-free milk
3/4 cup low fat muesli
Directions:
1. Combine all the ingredients in a bowl.
2. Mix well and serve.
You can enjoy this muesli with a breakfast shake. Just ble
nd peeled oranges, banana slices, honey and fat-free milk. Add ice cubes and a dash of nutmeg. Enjoy!
Lunch Tips
You can have vegetable soups, whole grain sandwiches and green salads. Your options are endless. Here’s a good example of a DASH-friendly lunch.
Shrimp Quesadilla served with Jicama Salad
Makes 2 servings
Ingredients:
8 fresh cilantro leaves
4 8-inch whole wheat tortillas
2 jalapenos, diced
2 plum tomatoes, deseeded and diced
1/2 cup diced onion
1 teaspoon of ground cumin
6 ounces of shrimp, cooked and diced
3 ounces low-fat mozzarella, grated
Directions:
1. Mix the cheese, shrimp, cumin, onion, tomatoes and jalapeno in a bowl.
2. Divide the mixture into four portions. Lay the tortillas flat and spread the mixture.
3. Place the open tortillas in a heated non stick frying pan. Heat the tortillas until they turn brown.
4. Remove it from the pan and add the cilantro.
5. Fold the tortillas and cut into wedges.
Jicama Salad Ingredients:
Salt and pepper
2 tablespoons chopped fennel leaves
1/2 red onion, thinly sliced
1 fennel bulb, stemmed, cored and thinly sliced
1/2 pound jicama, cut into bite sized pieces
Tangerine
Directions:
1. Toss the jicama in bowl.
2. Add the rest of the ingredients.
3. Drizzle with tangerine juice.
4. Season with salt and pepper. Toss well and serve.
Dinner Suggestions
Here's a simple rule for you. Cut back on meat and double your vegetable portions. If you are planning to have some roasted meat, fish or chicken then you can double the portion of your vegetables by grilling a mix. You can grill zucchini, carrots, peppers, onions, cauliflower, mushrooms, etc. For flavor, add a sprinkle of balsamic vinegar over the vegetables. At the same time, you should not forget your whole grain dose.
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