DASH, in a Dash

22 Nov

A DASH-like diet can help lower your risk of a heart attack or stroke.  Here’s a 2,100-calorie version. (Note: The serving sizes are small.)

Vegetables and Fruit    1 serving:  I/2 cup (or 1 cup greens) or 1 piece fruit  Daily Servings: 11

Grains   1 serving:  1/2 cup pasta or rice or cereal or 1 slice bread  Daily Servings: 4

Low-fat Dairy   1 serving:  1 cup milk or yogurt or 1 1/2 oz, cheese  Daily Servings: 2

Legumes & Nuts   1 serving: 1/2 cup beans or 1/4 cup nuts or 4 oz. tofu  Daily Servings: 2

Poultry, Fish, Lean Meat   1 serving:  /4 lb. cooked  Daily Servings: 1

Oils & Fats   1 serving:  1 Tbs.  Daily Servings: 2

Dessert &Sweets   1 serving:  1 tsp. sugar  Daily Servings: 2

Wild Card   Poultry, Fish, Meat or Oils & Fats or Grains or Desserts & Sweets Daily Servings: 1

Source: Nutrition Action Health Letter November 2017

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