High Blood Pressure: Using The DASH Diet: How Can I Make Sure I Stay With The Dash Eating Plan

High Blood Pressure: Using The DASH Diet
Introduction
What can I do to incorporate DASH into my lifestyle?
Why does adding more fruits and vegetables and low-fat dairy products to my diet help me lower my high blood pressure?
How can I make sure I stay with the DASH eating plan?
Where to go from here
References
Credits

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

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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: 8 ounces 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 6 ounces of fruit juice. One vegetable serving equals: 1 cup raw, leafy vegetables; ½ cup cooked vegetables; or 6 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

5 to 6 ounces 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.

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Last updated:	April 24, 2007
Author:	Robin Parks, MS
Reviewed By:	Caroline S. Rhoads, MD - Internal Medicine, Ruth Schneider, MPH, RD - Diet and Nutrition
Editors:	Kathleen M. Ariss, MS, Pat Truman, MATC

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