Eating The Dash Diet Way
| TIPS ON EATING THE DASH DIET WAY |
- Make it easier to increase your servings of fruits and vegetables to eight a day by trying to have two servings of fruits and/or vegetables at each meal. For instance, for lunch have one fruit and one vegetable. Then add one fruit and one vegetable as snacks.
- To increase your dairy servings to three a day, try to have one lowfat or fat free dairy serving at each meal. If you have trouble digesting dairy products, try taking lactase enzyme pills or drops (available at drugstores and groceries) with the dairy foods. Or, buy lactose free milk or milk with lactase enzyme added to it.
- Choose whole grain foods to get added nutrients, especially the B vitamins. For example, choose whole wheat bread or whole grain cereals.
- Use the percent Daily Value on food labels to compare products and choose those lowest in saturated fat, total fat, cholesterol, and sodium.
- Feed your craving for sweets with fresh or dried fruit or fruit-flavored gelatin.
- Use fresh, frozen, canned, or dried fruits.
- Use fresh, frozen, or no-salt-added canned vegetables.
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