Making a D.A.S.H. to Good Health - PowerPoint PPT Presentation

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Title:

Making a D.A.S.H. to Good Health

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Title: PowerPoint Presentation Author: College of Family and Consumer Sciences Last modified by: fcs Created Date: 3/18/2003 2:02:53 PM Document presentation format – PowerPoint PPT presentation

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Title: Making a D.A.S.H. to Good Health


1
Making a D.A.S.H. to Good Health
  • The University of Georgia
  • Cooperative Extension

2
What Does D.A.S.H. Stand For?
  • D Dietary
  • A Approaches
  • S Stopping
  • H- Hypertension

3
What Did DASH Include?
  • 8-10 servings of fruits and vegetables (4-5 cups)
  • Whole grains
  • Nuts
  • Cooked dried beans and peas
  • Fish
  • Poultry
  • Less red meat
  • Less total fat, saturated fat and cholesterol

4
DASH Works Fast!
  • Lowered blood pressure well, especially in those
    with high blood pressure
  • Effects seen in 2 weeks
  • Worked best if sodium also restricted


5
To achieve a lower sodium diet -
  • Eat almost all fresh food
  • Eat low sodium canned and frozen foods
  • Rarely eat out
  • Dont add salt or condiments

6
Adding fruits and vegetables
  • Have fresh fruit or juice at breakfast
  • Add cooked vegetables to egg dishes
  • Eat a salad or cup of cooked vegetables at lunch
  • Eat 2 vegetables or a salad and vegetable at
    supper
  • Have fruit for dessert
  • Have fruit or cut up vegetables for snacks
  • Enjoy reduced sodium vegetable soups

7
Adding Grains
  • Use whole grain breads, pasta and cereals
  • Cook cereals without added salt that are not
    instant
  • Choose dry cereals with the lowest sodium
  • Cook pasta and rice without added salt
  • Use half or less of the flavoring packets in
    grain mixes
  • Keep one portion to the size of the palm of
    womans hand

8
Adding Dairy Food
  • Use only low fat and non-fat dairy foods
  • Have 3 times a day
  • If lactose intolerant, use lactose free versions,
    fortified soy milk or yogurt

9
Adding Nuts, Seeds and Beans
  • Nuts and seeds are high in fat so eat 1-2
    tablespoons
  • Eat small amounts of beans if gas is a problem
  • Good meat substitutes

10
What to Limit
  • Eat small amounts of fish, seafood and skinless
    poultry
  • 6 ounces or less per day
  • deck of card twice a day
  • Limit red meat even lean cuts
  • Use vegetable oils or reduced fat soft margarines
    in small amounts

11
Beyond D.A.S.H.
  • Lose weight if overweight
  • Be active a total of 30 minutes or more at least
    5 days a week
  • Limit alcohol
  • Dont smoke
  • Take blood pressure medicine if needed

12
Check What You Know
  • How many fruits and vegetables does the DASH Diet
    recommend?
  • What is the serving size for fish, chicken or
    meat?
  • What is a good meat substitute that fits the DASH
    diet?
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