How to Follow the DASH Diet
Talk to your doctor.. Consider the health benefits.. Understand that anyone can follow the DASH diet.
Steps
Talk to your doctor.
Talk to your doctor.
Consider the health benefits.
Consider the health benefits.
Understand that anyone can follow the DASH diet.
Understand that anyone can follow the DASH diet.
Eat 7 to 8 servings of grains each day.
Eat 7 to 8 servings of grains each day.
Consume 4 to 5 servings of fruit daily.
Consume 4 to 5 servings of fruit daily.
Eat 4 to 5 servings of vegetables every day.
Eat 4 to 5 servings of vegetables every day.
Include 2 to 3 servings of low fat or nonfat dairy products in your daily diet.
Include 2 to 3 servings of low fat or nonfat dairy products in your daily diet.
Consume 6 or fewer servings of lean meats, fish, and poultry each day.
Consume 6 or fewer servings of lean meats, fish, and poultry each day.
Eat 4 to 5 servings of nuts, seeds, and legumes each week.
Eat 4 to 5 servings of nuts, seeds, and legumes each week.
Consume between 2 and 3 fats or oils daily.
Consume between 2 and 3 fats or oils daily.
Reduce your sodium intake.
Reduce your sodium intake.
Consume 5 or fewer servings of sweets each week.
Consume 5 or fewer servings of sweets each week.
Limit foods high in saturated fats.
Limit foods high in saturated fats.
Watch out for the "salty 6.
Watch out for the "salty 6.
Use herbs and spices to flavor your foods.
Use herbs and spices to flavor your foods.
Squeeze some lemon or lime juice over foods instead of adding salt.
Squeeze some lemon or lime juice over foods instead of adding salt.
Add hot peppers to recipes.
Add hot peppers to recipes.
Season food with vinegars.
Season food with vinegars.
Cook with flavorful oils.
Cook with flavorful oils.
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