Dash Diet

• What is the DASH diet primarily designed to address?

  Hypertension
• What are the main food groups in the DASH diet?

  • Whole Grains
  • Vegetables
  • Fruits
  • Low-fat or fat-free milk foods or alternatives
  • Meats, poultry, fish
  • Nuts, seeds, legumes
  • Fats and oils
  • Sweets
• How many servings of whole grains are recommended daily in the DASH diet?

  6-8 servings
• What types of whole grains are included in the DASH diet?

  Whole wheat breads, cereal, oatmeal, rice, pasta
• How many servings of vegetables are recommended daily in the DASH diet?

  4-5 servings
• What types of vegetables are emphasized in the DASH diet?

  Dark green and orange fresh or frozen vegetables
• How many servings of fruits are recommended daily in the DASH diet?

  4-5 servings
• What is recommended regarding fruit consumption in the DASH diet?

  Have fruit more often than juice
• How many servings of low-fat or fat-free milk foods are recommended daily in the DASH diet?

  2-3 servings
• What types of milk foods are included in the DASH diet?

  Skim, 1% milk, fortified soy beverage, yogurt
• How many servings of meats, poultry, and fish are recommended in the DASH diet?

  6-18 ounces
• What types of meats are recommended in the DASH diet?

  Select only lean meats and fish
• What cooking methods are recommended for meats in the DASH diet?

  Broil, roast, or boil
• How many servings of nuts, seeds, and legumes are recommended weekly in the DASH diet?

  4-5 servings per week
• What types of foods are included in the nuts, seeds, and legumes category of the DASH diet?

  Almonds, peanuts, walnuts, lentils, chickpeas
• How many teaspoons of fats and oils are recommended daily in the DASH diet?

  2-3 teaspoons
• What types of fats and oils are recommended in the DASH diet?

  Soft margarines, vegetable oils, salad dressing
• How many tablespoons of sweets are recommended weekly in the DASH diet?

  5 tablespoons per week
• What types of sweets are included in the DASH diet?

  Sugar, jelly, jam, chocolate
• What are the key components of the DASH diet's food groups?

  • Whole Grains: 6-8 servings
  • Vegetables: 4-5 servings
  • Fruits: 4-5 servings
  • Low-fat or fat-free milk foods: 2-3 servings
  • Meats, poultry, fish: 6-18 ounces
  • Nuts, seeds, legumes: 4-5 servings/week
  • Fats and oils: 2-3 teaspoons
  • Sweets: 5 tablespoons/week