Dash Diet

[Denise]

Food Group	Servings/Day	Food Choices	Tips
Grains	6	1 slice bread -1 oz dry cereal -½ c. cooked rice, pasta, cereal -½ bun, bagel	Choose whole grains rather than refined grains, such as brown rice, whole wheat bread or pasta, and oats
Vegetables	3-4	½ c. cooked vegetable -½ c. cut-up raw vegetable -1 c. raw leafy vegetable -¾ c. vegetable juice	Choose fresh, frozen, or reduced sodium canned vegetables. - Add vegetables to stir-fry, soups, stews, and casseroles. -Snack on veggies and dip.
Fruits	4	½ c. fresh, frozen, canned fruit -1 medium piece of fruit -¼ c. dried fruit -¾ c. fruit juice	Have a glass of juice for breakfast and a piece of fruit at lunch. -Add fruit to cereal, salads, yogurt, pudding, and cake. -Snack on fresh fruit and dip.
Low fat & fat free dairy products	2-3	1 c. low fat/fat free milk, yogurt -1½ oz. low fat natural cheese -1 oz. low fat processed cheese	Top your soups, casseroles and salads with grated cheese. -Enjoy a fruit yogurt smoothie. Have a slice of cheese on a sandwich.
Meats, poultry,and fish	6 oz.	1 ounce cooked, lean meats, poultry, fish -1 egg	Trim away skin and fat before cooking. Use low fat cooking methods, such as broil, grill, roast, and poach.
Nuts, seeds, and dry beans	3/week	1½ ounces of nuts -½ ounce of seeds -½ c. cooked dry beans	Peanuts, nuts and seeds are high in fat, but it is a healthy type of fat. Add small amounts to your stir-fry, salad, trail mix, and oatmeal. Soybean products such as tofu and tempeh are great meat alternatives.
Fats and oils	1-2	1 tsp. soft margarine -1 Tbsp. low fat mayo -2 Tbsp. light salad dressing -1 tsp. vegetable oil	Choose healthy fats like olive oil, canola oil, soybean oil and peanut oil. -Limit fat from meat, butter, cheese, whole milk, and cream.
Sweets	0-1 t/day or 2T/week	1 Tbsp jelly or jam -1/2 ounce jelly beans -8 ounces lemonade	Enjoy an occasional sweet treat in moderation. -Use artificial sweeteners to help satisfy your sweet tooth while sparing the sugar.