Sweet Norms

My Dash Eating Plan

During my last blood pressure check up my doctor gave me a guide to lower my blood pressure. It is called DASH eating plan and I need to follow the following: For grains I only need 1 slice bread, 1 oz dry cereal, 1/2 cup rice, pasta or cereal, 6-8 servings. In vegetables 1 cup raw leafy vegetables, 1/2 cup cut up raw or cooked vegetable and 1/2 cup vegetable juice, that’s 4-5 servings. For fruits, 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh frozen or canned fruit, 1/2 cup fruit juice that’s for 4-5 servings. Fat free or low fat milk and milk products are 1 cup milk or yogurt and 1 1/2 oz cheese- 2-3 servings. For lean meats, poultry and fish, I’m allowed to eat at least 1 oz cooked meats, poultry or fish and 1 egg- 6 or less. Then nuts, seeds, and legumes is only 1/3 cup or 1 1/2 oz nuts, 2 tbsp peanut butter, 2 tbsp or 1/2 oz seeds, 1/2 cup cooked legumes such as dry beans and peas-4-5 per week. For fats and oils, 1 tsp soft margarine, 1 tsp vegetable oil, 1 Tbsp mayonnaise and 2 tbsp salad dressing- 2-3. For sweets and added sugar 1 tbsp sugar, 1 tbsp jelly or jam, 1/2 cup sorbet, gelatin and 1 cup lemonade that is 5 or less per week.