Transcript Making a DASH to Good Health

Making a D.A.S.H. to Good
Health
The University of Georgia
Cooperative Extension
What Does D.A.S.H.
Stand For?
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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
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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?