The diet is based on 2,000 calories with the following nutritional profile:
* Total fat: 27% of calories
* Saturated fat: 6% of calories
* Protein: 18% of calories
* Carbohydrate: 55% of calories
* Cholesterol: 150mg
* Sodium: 2,300 mg
* Potassium: 4,700 mg
* Calcium: 1,250 mg
* Magnesium: 500 mg
* Fiber: 30 g
These percentages translate into more practical guidelines using food group servings.
* Grains and grain products: 7-8 servings per day. One serving is equivalent to one slice bread, half a cup of dry cereal or cooked rice or pasta. These foods provide energy, carbohydrate and fiber.
* Vegetables: 4-5 servings per day. One serving size is one cup leafy vegetables, half cup cooked vegetables, half cup vegetable juice. Fruits and vegetables provide potassium, magnesium and fiber. Consuming the full number of vegetable servings is a key component of the diet.
* Fruits: 4-5 servings per day. One serving is one medium fruit, half cup fruit juice, one-quarter cup dried fruit.
* Low fat dairy foods: 2-3 servings per day. One serving is equivalent to one cup milk or yogurt or 1 oz (30 g) cheese. Dairy provides rich sources of protein and calcium.
* Meat, fish, poultry: 2 or fewer servings per day. One serving is 2.5 oz (75 g). The emphasis is on lean meats and skinless poultry. These provide protein and magnesium.
* Nuts, seeds, and beans: 4-5 servings a week. Portion sizes are half cup cooked beans, 2 tbl seeds, 1.5 oz (40 g). These are good vegetable sources of protein, as well as magnesium and potassium.
* Fats and oils: 2-3 servings per day. One serving is 1 tsp oil or soft margarine. Fat choices should be heart healthy unsaturated sources (canola, corn, olive or sunflower). Saturated and trans fat consumption should be decreased.
* Sweets: 5 servings a week. A serving is 1 tbl pure fruit jam, syrup, honey, and sugar. The plan still allows for treats, but the healthier the better
An example breakfast menu is: cornflakes (1 cup) with 1 tsp sugar, skimmed milk (1 cup), orange juice (1/2 cup), a banana and a slice of whole wheat bread with 1-tablespoon jam. Suggested snacks during the day include dried apricots (1/4 cup), low fat yogurt (1 cup) and mixed nuts (1.5 oz, 40g).
These guidelines are available in the National Institutes of Health (NIH) updated booklet “Your Guide to Lowering Your Blood Pressure with DASH”, which also provides background information, weekly menus, and recipes.
Although the DASH diet provides two to three times the amount of some nutrients currently consumed in the average American diet, the recommendations are not dissimilar to the 2005 U.S. dietary guidelines (United States Department of Agriculture (USDA) and U.S. Department of Health and Human Services). It also resembles the USDA Food Guide Pyramid, which advocates low-fat dairy products and lean meats. The main difference is the emphasis on more fruit and vegetables servings, 8 to 10 as opposed to the 5 to 13 as in the U.S. dietary recommendations. In addition, it separates nuts, seeds, and beans from the meat, fish, and poultry food groups and recommends four to five weekly servings of nuts, seeds, and dry beans.
The Dash diet was not designed for weight loss but it can be adapted for lower calorie intakes. The NIH booklet provides guidelines for a 1,600-calorie diet. Vegetarians can also use the diet, as it is high in fruits,
July 28th, 2008 at 1:10 pm
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