DASH Nutrition Plan - Dietary Approach to Stop Hypertension

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The DASH diet emphasizes the right portion size, variety of foods and nutrients. Following the DASH diet has proven to improve your health and to lower your blood pressure.

The DASH nutrition plan emphasizes vegetable, fruits and low fat diary foods and moderate amounts of whole grains, fish, poultry and nuts.

The plan emphasizes foods
  • Lower in sodium (max 1500 mg daily – ¾ teaspoon)
  • Rich in Potassium
  • Rich in Magnesium
  • Rich in Calcium

Grains

Major sources of energy and fiber

  • 6 till 8 portions a day
  • 1 portion = 1 slice of whole wheat bread = ½ cup fiber rich cereal = ½ cup cooked fiber rich pasta or rice = ½ starchy vegetables (potato / pumpkin / lentils / beans)

Vegetables and fruits

Rich sources of Potassium, magnesium and fiber

  • 8 till 10 portions a day (focus on vegetables)
  • 1 portion = 1 cup of non starchy vegetables = 1 medium fruit = ½ cup fresh or frozen fruit (no canned fruit / no fruit juice)

Low Fat Dairy

Important sources of calcium and protein

  • 2 to 3 portions a day
  • 1 portion = 1 cup low fat milk or plain yogurt = 40 gram (1.5 oz) low fat cheese

Nuts / Seeds / beans

Rich sources of energy, magnesium, Potassium, Protein and Fiber

  • 4 to 5 servings a week
  • 1 portion = ½ cup cooked beans = ⅓ cup nuts (walnuts / almonds) = 2 tbs seeds

Fats and Oil

High sources of energy – focus on olive oil and canola oil (avoid fat from animals)

  • 2 till 3 portions a day
  • 1 portion = 1 tsp olive oil of canola oil

Poultry and Fish / lean Meat and eggs

Rich sources of protein and Magnesium

  • 2 or less a day
  • 1 portion = 1 egg = 90 gram ( 3 oz) fish / skinless poultry / lean meat

Sweets

Sweet should be low in fat – it’s a high source of energy and a low source of nutrients

  • Maximum 5 a week
  • 1 portion = 1 cup of fruit yogurt / ½ cup of frozen yogurt / 1 tbsp of honey or jam