DASH Eating Plan (Cont.)

Starting the DASH Eating Plan

It's easy to adopt the DASH eating plan. Here are some ways to get started:
 
Make Changes Gradually
Making changes is best done gradually. Don't try to change everything at once. Suggestions for gradually incorporating the DASH eating plan into your life include:
 
  • Use only half the butter, margarine, or salad dressing you do now.
  • If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
  • Try low-fat or fat-free condiments, such as fat-free salad dressings.
  • If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.
  • Gradually increase dairy products to three servings per day. For example, drink milk with lunch or dinner instead of soda, alcohol, or sugar-sweetened tea. Choose low-fat (1 percent) or fat-free (skim) dairy products to reduce total fat intake.
     
Think of Meat as a Part of the Whole Meal, Instead of the Focus
Many people think of meat as the focus of their meals. While meat can be part of a healthy diet, it's best to treat it as merely one part of the meal. Consider the following tips for eating meat as you make the transition to the DASH eating plan:
 
  • Include two or more vegetarian-style (meatless) meals each week.
  • Buy less meat. If it's not there, you won't eat it.
  • Limit meat to 6 ounces a day (two servings) -- all that's needed. Three to four ounces is about the size of a deck of cards.
  • If you now eat large portions of meat, cut them back gradually -- by a half or a third at each meal.
  • Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles, pasta, and stir-fry dishes, having less meat and more vegetables, grains, and dry beans.
     
(DASH Eating Plan Continued: Page 5)

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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD