Tips on Making the Switch to the DASH Eating Plan
- Change gradually. Add a vegetable or fruit serving at lunch and dinner.
- Use only half the butter or margarine you do now.
- If you have trouble digesting dairy products, try lactase enzyme pills or drops—they're available at drugstores and groceries. Or buy lactose-free milk or milk with lactase enzyme added to it.
- Get added nutrients such as the B vitamins by choosing whole grain foods, including whole wheat bread or whole grain cereals.
- Spread out the servings. Have two servings of fruits and/or vegetables at each meal, or add fruits as snacks.
- Treat meat as one part of the meal, instead of the focus. Try casseroles, pasta and stir-fry dishes. Have two or more meatless meals a week.
- Use fruits or low-fat foods as desserts and snacks.
Reproduced from the National Heart, Lung and Blood Institute of the National Institutes of Health.
CDC. "Vital Signs: Food Categories Contributing the Most to Sodium Consumption — United States, 2007–2008" Available at http://www.cdc.gov/mmwr/preview/mmwrhtml/mm61e0207a1.htm?s_cid=mm61e0207a1_w Accessed on: February 10, 2012.
FDA. "Code of Federal Regulations Title 21." Available at http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.61 Accessed on February 15, 2012.