TLC / DASH


 Summary:

Grains and grain products
(include at least 3 whole grain foods each day)


6 - 12


7 - 8

Fruits


4 - 6


4 - 5

Vegetables


4 - 6


4 - 5

Low fat or non fat dairy foods


2 - 4


2 - 3

Lean meats, fish, poultry


1.5 - 2.5


2 or less

Nuts, seeds, and legumes


3 - 6 per week


4 - 5 per week

Fats and sweets


2 - 4


limited

(ubuwalker31's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Grains, Pasta and Rice
Breakfast Cereals
Baked Products
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Beverages
Others, Snacks, Sweets, etc

Not OK
Unfavorable
Moderation
OK
Favorable

Recent Activity for TLC / DASH

View:  all activity | journals | calendar | posts | photos | kitchen | tips
all | new recipes | member votes | cook book

 How To Follow TLC / DASH:

www.nhlbi.nih.gov/health/
public/heart/hbp/dash/
new_dash.pdf
     
  by member ubuwalker31
member since: 03 Jan 08
 

More TLC / DASH Info


Recent Recipes

FatSecret members recently rated these recipes for TLC / DASH:
average member ranking
Cheesy Spicy Cauliflower Bake
A low carb Mac & Cheese alternative that can also be made with broccoli.
cals: 171kcal | fat: 12.09g | carbs: 9.70g | prot: 7.58g
average member ranking
Braised Butternut Squash with Garlic
Squash so lovely, you won't believe it's vegan.
cals: 112kcal | fat: 3.58g | carbs: 21.18g | prot: 1.90g
average member ranking
Normandy Primavera
A low fat and low sodium version of pasta primavera.
cals: 224kcal | fat: 2.77g | carbs: 41.05g | prot: 9.53g
average member ranking
Southern-Style Cornbread
A full-flavor cornbread. Not vegan. No sugar.
cals: 182kcal | fat: 4.21g | carbs: 29.21g | prot: 6.13g
average member ranking
Lemon Zucchini Bread
A wonderful, light zucchini bread that's not too sweet.
cals: 98kcal | fat: 0.74g | carbs: 21.52g | prot: 2.86g
view more recipes

ubuwalker31's top tips

1.Saturated fat below 14g a day
2.Total fat below 70g a day
3.Total Calories at or below 2000
4.Two small portions of meat a day
5.No more than 200 to 300mg of cholesterol
6.Exercise 3x week

About / History

The DASH diet is recommended to many people with hypertension (high blood pressure) or prehypertension by their physicians. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). The DASH diet provides more than the traditional low salt or low sodium diet to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy. The full DASH diet plan is shown below. New research continues to show additional health benefits of the plan.

In addition to being recommended by your physician, DASH is also recommended by:

* The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
* The American Heart Association
* The 2005 Dietary Guidelines for Americans
* US guidelines for treatment of high blood pressure
* and, the DASH diet formed the basis for the USDA MyPyramid.

     
  Why choose "TLC / DASH"?
 Promotes long term weight loss
 Maintain your goal weight
 A healthy living alternative
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

features in a nutshell