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?