Dash Diet Food Detail

A person following the diet will eat a meal including whole grains, poultry, fish and nuts. By reducing amounts of fats, red meats, sweets and sugared beverages, the effects are positive. The foods in the DASH diet contain high amounts of lycopene, beta carotene and isoflavones, which have been associated with reducing disease.

When looking for meals or cooking to follow the DASH diet, a good tip is to seek out color throughout the meals. When there is more color in your food choices, you are sure to be eating a healthier meal. When you are cooking, try to avoid adding a lot of salt, baking soda or baking powder to your meals. When eating out, you should head for the salad bar, which features a nice assortment of fresh, cut-up vegetables.

Good vegetables to look out for are:

Shredded Red Cabbage

Pea Pods

Beans

Radishes

Grated Carrots

Celery

Cucumbers

Pepper Strips

Onions

A list of other foods to eat while on the DASH diet include:

1 Slice of Bread

½ cup of Cooked Rice

½ cup Cooked Pasta 

½ cup of Cooked Cereal

1 cup Raw Leafy Vegetables

½ cup Cooked Vegetables

6 oz of Vegetable Juice

1 Medium Fruit

¼ cup Dried Fruit

½ cup Fresh Fruit

½ cup Frozen Fruit

½ Canned Fruit

6 oz Fruit Juice

8 oz Milk

1 ½ oz Cheese

3 oz Cooked Lean Meats

3 oz Cooked Skinless Poultry

3 oz Fish

1/3 cup or 1 ½ oz Nuts

1 tablespoon or ½ oz Seeds

½ cup Cooked Dry Beans

Graham Crackers

Low-Fat Frozen Yogurt

1 tablespoon Sugar

1 tablespoon Jelly or Jam

½ oz Jelly Beans

8 oz Lemonade

When you are first starting out with the DASH diet, there are a few tips to follow when you wish to gradually ease into this lifestyle change. They can be found below:

DASH Diet Tips

1) If you eat 1-2 vegetables a day, you can add an extra serving during lunch and dinner.

2) If you don’t eat fruit, you can eat a piece of fruit or have a glass of fruit juice during the days or as a snack.

3) Cut the amount of butter, margarine or salad dressing that you use by 50%.

4) Replace the soda, alcohol or sweet teas that you drink with low-fat or fat-free milk.

5) Stock less meat in your refrigerator.

6) Try a few meatless or vegetarian meals.

7) Try eating casseroles and pasta filled with vegetables.

8) Instead of eating desserts and snacks, replace them with fruits or low-fat foods.

A few recipes that embrace the DASH diet can be found below:

Blackened Chicken with Berry Salad

This recipe features a salad with tons of vegetables and fruit. You will also have access to a lean protein.

Ingredients

1 teaspoon blackening spice mixture

4 ounces boneless, skinless chicken breast

1 cup romaine lettuce

Directions

1) Rub chicken breast with spice mixture and grill until internal temperature is 165°F.

2) Make the salad base with romaine lettuce strips.

3) Top with a variety of vegetables, such as grated carrots, radishes, pea pods, tomato, peas, pepper strips, red cabbage.

4) Then top with a mix of berries, including raspberries, sliced strawberries, and blueberries.

5) Slice the grilled chicken breast into strips and place on top of the salad.

6) Top with your favorite oil and vinegar or raspberry vinaigrette dressing.

Tuna Salad Plate

Ingredients

1 can water packed, low sodium tuna

1 hard boiled egg, diced

1/4 cup diced celery

2 tablespoons light mayonnaise

1 cup romaine lettuce

pepper strips, grated carrot, grape tomatoes, shredded red cabbage

Directions

1) Mix together tuna, egg, celery and mayonnaise.

2) Make salad base with romaine lettuce

3) Top with a variety of sliced vegetables.

4) Place 1/2 cup tuna on top.

Low-Fat Pumpkin Pie

(Serves 8)

Ingredients

4 egg whites, slightly beaten

16 ounce can pumpkin (or the meat from 1-lb pumpkin)

1/2 cup brown sugar

2 Tbsp molasses

1/2 tsp salt

1/2 tsp cinnamon

1/2 tsp pumpkin pie spice

12 oz can evaporated skim (fat free) milk

9" unbaked pie shell

Directions

1) Preheat oven to 425 F.

2) Combine ingredients in above order.

3) Mix well.

4) Pour into a pie shell.

5) Bake for 15 minutes at 425F.

6) Then reduce temperature to 350.

7) Bake for 45 more minutes.

Frittata

(Serves 6)

Ingredients

6 eggs (or egg substitute)

1 cup frozen extra-sweet sweet corn

1 cup sliced pepper strips

1 cup grape tomatoes, cut in half

1/4 cup sliced onion

2 tablespoons canola oil

1 teaspoon dry basil ( or 1 tablespoon diced fresh basil)

4 ounces shredded Colby/Jack cheese or other cheese blend

Directions

1) Lightly stir eggs, add basil.

2) Pour canola oil into a non-stick frying pan with a metal handle, over medium heat.

3) When oil is hot, add pepper strips, onion, and frozen sweet corn.

4) Sauté for 3 minutes, stirring and turning over.

5) Then add tomatoes, and continue to stir and turn over.

6) Cook an additional 5 minutes, or until onions are translucent.

7) Pour egg-basil mixture over the vegetables.

8) Use spatula to lift edges or separate slightly in the interior, and allow eggs to fall to bottom of mixture as the frittata cooks.

9) When egg mixture is thickened all the way through, top with cheese.

10) Then brown under broiler for 2 - 3 minutes.