DASH Eating Plan

1. DASH Eating Plan Dietary Approaches to Stop Hypertension

2. With so many diets…how do I know this will work for me? • The Isosceles Triangle Diet? • The Bacon Grease Diet? • The Beer Diet? • No, we haven’t heard of these either!

3. The science behind the research • Controlled scientific conditions • Commissioned by the NIH • 80 physicians, nurses, nutritionists, and technicians involved • 800 study participants

4. USDADietary Guidelines for Americans 2010 • The DASH diet plan listed • Developed based on findings from the DASH research study • Limits saturated fatty acids and cholesterol • Focuses on increasing potassium, calcium, magnesium, protein, and fiber

5. Hypertension: the silent killer • 1 in 4 American adults suffers from hypertension (50 million people) • Over 50% of people over age 65 have hypertension • Prime risk factor for heart disease and stroke

6. Who needs the DASH diet? The DASH diet is for you if you have: • High blood pressure • Blood pressure in the “high-normal” range • A family history of high blood pressure • The desire to reduce your risk of heart disease, stroke, osteoporosis, and cancer • The goal of preventing age-related high blood pressure • A wish to get off blood pressure medications or lower your dosage* • An interest in feeling better, mentally and physically

7. Added benefits! • Lower your blood pressure in 14 days • Lower your cholesterol • Reduce your risk of heart disease and stroke • Reduce your risk of osteoporosis • Increase antioxidant levels in your system • Improve your mood and quality of life

8. LoweringBlood Pressureisthe MainGoal

9. More good news…. • Avoid the possibility of taking blood pressure medication • Help you decrease the dosage and/or number of medications taken

10. America’s High-Priced Diet • Cardiovascular disease - $128 billion • Cancer - $104 billion • Diabetes - $92 billion

11. Take the 14-day DASH diet challenge • Skeptical? • Don’t believe a straightforward diet could have as powerful an effect as high-priced medications? • Then take the 14-day challenge!!!!!!!!!!!

12. Understanding blood pressure

13. How many calories you need each day • Use the tables below to calculate how many calories you need each day based on your weight and physical activity level to determine which version of the DASH diet you should be eating.

17. Serving sizes • Examples of serving sizes are on handout • If you eat more than the stated amount, count it as more than one serving • If you eat less than the stated amount, count it as less than one serving. • Serving sizes don’t have to be exact, but try to stay close to what counts as a serving.

18. Grains and grain products • 1 slice bread • ½ cup dry cereal • ½ cup cooked rice

19. Vegetables • 1 cup raw leafy vegetables • ½ cup cooked vegetables • 6 ounces vegetable juice

20. Fruits • 6 ounces fruit juice • 1 medium fruit • ¼ cup dried fruit • ½ cup fresh, frozen, or canned fruit

21. Low-fat or nonfat dairy foods • 8 ounces milk • 1 cup yogurt • 1 ½ ounces cheese

22. Meats, poultry, fish • 3 ounces cooked meats, poultry, or fish

23. Nuts, seeds, legumes • 1 ½ ounces or 1/3 cup nuts • 2 tablespoons seeds • ½ cup cooked legumes

24. Fats and oils • 1 teaspoon regular soft margarine, butter, or regular mayonnaise • 1 tablespoon low-fat mayonnaise or regular salad dressing • 2 tablespoons light salad dressing

25. Sweets • 1 tablespoon maple syrup • 1 tablespoon sugar • 1 tablespoon jelly or jam • ½ cup Jell-O • ½ ounce jelly beans

26. Sweets (cont.) • 8 ounces sugared lemonade or fruit punch • 3 pieces hard candy • ½ cup sherbet • 1 Popsicle • ½ cup low-fat or nonfat frozen yogurt

27. Preparing to DASH • Talk to your doctor • Set a firm date • Tell family, friends, and colleagues • Get rid of non-DASH foods • Make a shopping list • Start changing habits • Examine past attempts to change diet

28. Increase your vegetable and fruit intake daily • Start early • You can take it with you • Belly up to the bar • See-food diet • Stock up • When you’re all alone • Night moves

29. Vegetable preparation hints • Less butter, margarine, salad dressing, honey, salt, and soy sauce • Add herbs and spices to enhance flavor • Add pizzazz to steamed veggies with a squirt of lemon juice • Make your own salad dressings and dips

30. Make sure juice is really juice • Make sure the label reads100% fruit juice • Beverages labeled fruit drink, fruit cocktail, or fruitade may contain added sugars and may not contain any juice at all!

31. Fruits • Mix it up! • Citrus fruits – orange, lemon, grapefruit • Berries – strawberries, blueberries • Temperature-climate fruits – pear, apple, peach • Melons – cantaloupe, honeydew • Tropical fruits – banana, pineapple

32. Ways to add fruit • Start with breakfast • Experiment with trying a new fruit • Buy a variety of fruits • Serve fruits in a new way

33. Fruit serving suggestions • Serve fruit wedges with chunks of reduced-fat cheese • Jazz up coleslaw and chicken or tuna salad with apple chunks, pineapple, or raisins • Toss grapefruit and/or orange sections in a fresh, crunchy salad of mixed greens – the sweet citrus and crisp lettuce are an incredible combination

34. Fruit serving suggestions • Add raisins, banana slices, or blueberries to cereal • Keep things fresh and fun by combining fruits with different flavors and textures, like red grapes and pineapple chunks • For a snack, grab an apple or orange, or make a ready-to-eat bag of sweet cherries or grapes

35. Fruit serving suggestions • Eat dried fruit instead of candy. For a quick, handy snack to go, try dried dates, figs, prunes, raisins, apricots or other dried fruit varieties • Grill fruit skewers over medium-hot coals for a fun-to-eat and tasty barbecue treat • Make a quick smoothie in the blender by pureeing peaches and/or nectarines, a touch of your favorite fruit juice, crushed ice and a light sprinkling of nutmeg

36. Fruit serving suggestions • Make frozen fruit kabobs using pineapple chunks, bananas, grapes, and berries • For fruit salad in seconds, open a can of mandarin oranges and empty into a bowl. Add sliced bananas, sliced apple, or some blueberries or raisins • Make juice cubes by pouring 100% fruit juice or vegetable juice into an ice cube tray and freezing

37. Increase your dairy intake • Add milk to your breakfast cereal • Make oatmeal with milk instead of water • Spread ricotta cheese on toast • Eat more yogurt, at breakfast, lunch, or dinner • Smoothies

38. Dairy selection suggestions • Dairy items to avoid: • -ice cream • -whole milk • -regular cheeses

39. Milk • Instead of whole milk, use skim or low-fat milk in soups, puddings, baked products, or sauces for casseroles • Substitute evaporated skim milk in recipes calling for regular evaporated milk • Try undiluted evaporated milk as a substitute for cream

40. Cheese and yogurt • Try lower-fat cheeses • Use cheeses lower in sodium • Use plain low-fat yogurt or whipped cottage cheese as a substitute for sour cream • Substitute plain low-fat yogurt for some of the salad dressing or mayonnaise • Omit salt in recipes when using cheese

41. Lactose Intolerant? • You can still enjoy dairy products! • Try natural aged or ripened cheeses • Choose yogurts that carry the “live and active cultures” seal • Lactose-reduced and lactose-free milk and milk products are available

42. Grains • Grains are the most important food crop in the world • Couscous • Barley • Rice • Bread • Pasta

43. Grain Selection Suggestions • Breakfast cereal – “whole grain” • Bread – “whole grain” • Rice and pasta – “whole grain” – brown rice is the only whole-grain rice

44. Grain preparation • Go easy on fats and sugars • Salt and oil are not necessary • Salt can be reduced or omitted if using cheese, canned soup, or canned vegetables

45. Meats, poultry and fishSelection suggestions • Choose fish more often than meat or poultry • Choose lean cuts of red meat • Remove skin from poultry products • Limit goose and duck

46. Meat, poultry, and fishPreparation pointers • Broil, roast, or boil! No frying!!! • Seafood is lower in fat, but not if fried • Trim the fat • Drain the fat after cooking • Cook with little or no oil, use nonstick pans • Baste with unsalted broth, unsalted tomato juice, or fruit juice rather than with fatty drippings

47. Fish and Omega-3 Fatty Acids • Omega-3 fatty acids can: • -lower the fat in your blood • -reduce the tendency for bad clots • -reduce the risk of arrhythmia

48. Lowering your meat intake • Cut back by half or one-third each meal • Prepare two meatless dishes every week • Include more servings of vegetables, rice, pasta, and beans • Purchase less meat

49. Nuts, seeds, legumes • Toss nuts into stir-fries, salads, and pasta dishes • Sprinkle nuts on top of frozen yogurt, ice cream, iced cakes, or iced cookies • Sprinkle chopped nuts on top of a bowl of soup, casserole, or vegetables • Add nuts to muffin or pancake recipes

50. Added fats and oils • Use half the butter, margarine, or salad dressing • Try low-fat or nonfat condiments • Use polyunsaturated or monounsaturated oil • Use vegetable-oil sprays to cut down on oil when frying, stir-frying, or lining a baking pan