DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends. Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,calorie-a-day diet. This study included adults, some with and some without confirmed high blood pressure. The study compared three diets, each containing 3, milligrams mg of sodium per day. The study provided all foods and beverages to participants for eight weeks.
The DASH study used a rigorous design called a randomized controlled trial RCT, and it involved teams of physicians, nurses, nutritionists, statisticians, and research coordinators working in a cooperative venture in which participants were selected and studied in each of these five research facilities. Many people in the U. Accessed April 9, The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. The DASH diet does not eliminate sweets but recommends limiting their intake. Junk food and diabetes: Tips for eating out. The following are examples of potassium-rich foods. Elements can be replaced by alternatives for those with allergies or lactose-intolerance, such as lactose-free products instead of dairy, and seeds instead of nuts. Reduce the amount of meat that you eat while increasing the amount of fruits, vegetables, whole grains, or dry beans. The following tools can help you prepare and choose meals that meet the nutritional goals of the DASH eating plan. Request Appointment. Department of Health and Human Services and U.
The DASH diet. One serving may include 1 oz of cooked, skinless poultry, lean meat or seafood, 1 egg, 1 oz of tuna, packed in water, with no salt added. Examples include pasta, rice, cereal, and bread. Accessed April 8, Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas. Visit Children and Clinical Studies to hear experts, parents, and children talk about their experiences with clinical research. Download as PDF Printable version. Archived from the original on 6 November Most of the sodium Americans eat comes from processed and prepared foods, such as breads, cold cuts, pizza, poultry, soups, sandwiches and burgers, cheese, pasta and meat dishes, and salty snacks. Download the materials below to help you get started.