Beaver Strides -- Get Your Move On!

The DASH Diet

The DASH diet was devised to bring down high blood
pressure, but it may improve health in many ways. Fruits and vegetables reduce
the risk for some cancers. The calcium in dairy products can lower risk for
osteoporosis and PMS. And a diet low in saturated fat and cholesterol can
reduce cardiovascular disease risk.

The DASH diet can't do it alone, though. It's important that you take other
steps to preserve health, including exercising,
not smoking and limiting alcohol.

The DASH Diet Guide:

Here are the number of servings you should consume daily from each food
group. Serving amounts are based on a diet of 2,000 calories per day.

Grains and grain products: 7 to 8 daily (1 slice bread, ½ cup cooked
rice, 1/2 cup pasta..)

Fruits: 4 to 5 servings daily (1 medium fruit, ½ cup canned fruit, 6
oz fruit juice, apricots, bananas, grapes, oranges, grapefruit, melons,
strawberries, kiwi, apples)

Vegetables: 4 to 5 servings daily (6 oz. vegetable juice, 1 cup raw, leafy or

½ cup cooked vegetables; tomatoes, broccoli, peas, carrots, potatoes,
squash, leafy greens)

Dairy: 2 to 3 daily (8 oz. Skim Milk or yogurt, 1 cup soy milk, 1½ oz
low-fat cheese)

Meats, poultry and fish: 2 or fewer daily (3 oz. fish, poultry or lean meat
is a serving)

Note: 2 or fewer means that meat is not considered necessary.

Seeds, legumes and nuts: 1-2 daily (2 tablespoons seeds [*flaxseed, sesame,
sunflower], ½ cup cooked legumes [kidney beans, lentils, soup beans], or
1/3 cup nuts or soy nuts

If Cholesterol is a concern:

• Flax seeds, 2 teaspoons (ground up), added to meals
• When using fat, choose Olive or Canola oil, rather than butter or
  margarine
• When eating flesh, choose fish and poultry more than red meats
• Add soy protein to diet (25grams/day) from soy nuts, soy milk, soy
  foods
• Drink green tea, grape juice or red wine (1/day only), onions and
  garlic in cooking

Weight Control Tips:

• Be Active: walk, ride a bike, take the stairs, rake and mow, wash
  windows...
• Eat Breakfast
• Flax seeds, 2 teaspoons (ground up), added to meals
• Seek out fruits and vegetables
• Dont Drink your Calories