112 Nutrition & Wellness for Life Copyright Goodheart-Willcox Co., Inc. DASH Diet The DASH diet is a healthy eating plan for people at any age. DASH is an acro- nym for Dietary Approaches to Stop Hypertension. Although originally intended to benefit individuals with hypertension (high blood pressure), this eating plan offers additional health benefits, including healthy weight management. Following the recommendations of the DASH diet may reduce risk for certain cancers, heart disease, stroke, diabetes, kidney stones, osteoporosis, and hypertension. The plan is rich in fruits, vegetables, and whole grains. It encourages choosing low-fat or nonfat dairy, nuts, beans, seeds, poultry, fish, and vegetable oils more often, while limiting refined grains, sugary foods and beverages, and foods that are high in saturated fat. As a result, this eating plan is rich in potassium, magnesium, calcium, and fiber. The Dietary Guidelines for Americans the National Heart, Lung, and Blood Institute and the American Heart Association recommend following the DASH eating plan. The DASH eating plan works by including a variety of foods from all food groups. Use daily totals and portion information to calculate how much to eat each day (Figure 5.6). DASH Eating Plan Goals* DASH Eating Plan Goals* Food Group Daily Servings Sample Serving Sizes Grains 6–8 1 slice bread 1 ounce dry cereal ½ cup cooked rice, pasta, or cereal Meats, poultry, and fish 6 or fewer 1 ounce cooked meats, poultry, or fish 1 egg Vegetables 4–5 1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice Fruit 4–5 1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen, or canned fruit ½ cup 100% fruit juice Low-fat or fat-free dairy products 2–3 1 cup milk or yogurt 1½ ounces cheese Fats and oils 2–3 1 teaspoon soft margarine 1 teaspoon vegetable oil 1 tablespoon mayonnaise 2 tablespoons salad dressing Sodium 2,300 mg** Food Group Weekly Servings Sample Serving Sizes Nuts, seeds, dry beans, and peas 4–5 ¼ cup or 1½ ounces nuts 2 tablespoons peanut butter 2 tablespoons or ½ ounce seeds ½ cup cooked legumes (dried beans, peas) Sweets 5 or fewer 1 tablespoon sugar 1 tablespoon jelly or jam ½ cup sorbet, gelatin dessert 1 cup lemonade *Based on a 2,000-calorie diet **1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily. Source: National Heart, Lung, and Blood Institute Figure 5.6 The DASH Diet has been called a “diet for all diseases” because it emphasizes food choices that provide many health benefits.