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Making a D.A.S.H. 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?. D – Dietary A – Approaches S – Stopping H- Hypertension. 8-10 servings of fruits and vegetables (4-5 cups) Whole grains Nuts Cooked dried beans and peas. Fish Poultry

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Making a D.A.S.H. to Good Health

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  1. Making a D.A.S.H. to Good Health The University of Georgia Cooperative Extension

  2. What Does D.A.S.H. Stand For? • D – Dietary • A – Approaches • S – Stopping • H- Hypertension

  3. 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 What Did DASH Include?

  4. 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 +

  5. 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

  6. 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 fruits and vegetables

  7. 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 Grains

  8. 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

  9. 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

  10. 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

  11. 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 Beyond D.A.S.H.

  12. 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?

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