by Josie Oleson, Oregon Health & Science University Dietetic Intern
Having trouble setting a New Year’s resolution? Why not DASH into 2018 by eating better and working toward a healthier you?
Dietary Approaches to Stop Hypertension, or DASH, emphasizes dairy, fruits, vegetables, whole grains and lean protein as part of a balanced diet to reduce high blood pressure and improve health. Cheese, milk, and yogurt provide essential nutrients like calcium, potassium and magnesium that are key in making the DASH diet work.
For eight years, DASH has been ranked the Best Diet Overall diet by U.S. News and World Report. In 2018, the eating plan also topped the “healthy eating” and “heart disease prevention” categories.
The American College of Cardiology and the American Heart Association recently lowered the recommendations for what it means to have high blood pressure. This change will increase the number of people with elevated or high blood pressure, but this also means that people will be able to fight back sooner by changing their diet and getting more exercise. This is what the DASH diet was originally designed to do, but it’s also a healthy way of eating that is recommended by the Dietary Guidelines for Americans.
Could it be? Is there really a “best diet?” If such a thing exists, the Dietary Approaches to Stop Hypertension (DASH) eating plan may just be it. In 2017, for the seventh year in a row, an expert panel of health and nutrition experts assembled by U.S. News & World Report rated DASH Best Overall Diet.
DASH has been repeatedly lauded by expert panels for its proven plan for healthy eating, diabetes prevention and heart health. With nearly 20 years of research to support it, the DASH Diet is recommended by both the 2010 and 2015 Dietary Guidelines for Americans, the American Heart Association and the National Heart, Lung and Blood Institute.
What’s unique about DASH is that it is really not a traditional diet but rather an eating plan that you can follow for life. It also works well for families, couples, co-workers and individuals. The focus is on food – simple, easy-to-prepare and tasty food. No pills or special ingredients. Simply food.
The DASH eating plan emphasizes whole grains, vegetables, fruits, lean protein and dairy foods. In fact, milk, cheese and yogurt are critical components of DASH because of the nutrients they provide. This combination of foods provides enhanced health benefits that are not seen when dairy foods are not included.
DASH was originally shown to be as effective in treating high blood pressure for some people as medications can be. Further research has confirmed this time and again, but also has shown that DASH can help reduce the risk for cardiovascular disease and diabetes while at the same time improving bone health. A2016 studyshowed that a modified DASH diet with full fat dairy foods, no juice and fewer sugars maintained and enhanced the health benefits of DASH, including:
Similar benefit of lowering blood pressure
Reduced blood triglyceride levels
No difference in total LDL cholesterol
Did not reduce the blood HDL cholesterol levels
So, is it time for you to get started with the DASH eating plan? We can help with the information and tools you need. Visit https://odncouncil.org/dash/ to find DASHrecipesto help you reach your daily goal for each food group.
A DELICIOUS AND REALISTIC EATING PLAN FOR A HEALTHY LIFESTYLE
The DASH eating plan lowers blood pressure, reduces the risk of heart disease and stroke, and may help prevent osteoporosis and some types of cancer. Make DASH choices every day by choosing luscious fruits, crunchy vegetables and delicious lowfat dairy foods.
One step at a time Take it one step at a time and set goals for your success. Your transition to the DASH eating style will happen gradually, not all at once.
Meal plans and tracking Record what you eat on the Daily DASH Tracker to monitor your success. Use the DASH Meal Planner to plan your meals and snacks for the week. Use the samples as a guide. Choose tools based on your individual calorie needs (1600, 2000 or 2600.) To figure your calorie needs, create a profile with the MyPlate Super Tracker
Stock up on DASH foods Keep DASH foods in your kitchen to make following your plan easy. Use the DASH Shopping List to help you find healthy foods at the store. Plan ahead with the DASH Meal Planner and then add the foods you’ll need for your plan to your list.
What do Girl Scouts, a former NFL player, ice cream, scholarships and pizza have in common? They all made this year’s top 10 list of our most popular stories on odncouncil.org. Join as we count down the top stories of 2019, and see if you can guess which one took the number one spot. You might be surprised.
The order of this list was determined by people like you who visited our website and viewed our blog posts throughout the year. Thank you!
Without further ado, get the drum roll ready, and here we go:
Dairy tours can be enlightening for students who have never set foot on a farm or seen a cow in person. Since there’s no way to get all students to a dairy, this program uses technology to bring the dairy to the classroom.
It’s official: Oregon is home to the “best cheese in the world.” Rogue Creamery’s big win at the 2019 World Cheese Awards was a statement win, considering it was the first time an American cheese took top honors.
Girl Scouts from Oregon and SW Washington gathered at TMK Creamery in Canby in September to earn their Oregon Dairy Patch. And for many of the Girl Scouts, it was the first time they had seen a cow up close.
“Why do we give food to cows that could be used to feed people?” Tillamook dairy farmer Derrick Josi doesn’t just explain why that’s a bad idea, he shows you in an accompanying video.
This just in: college is expensive. Ok, so that’s not exactly breaking news. Maybe that’s why this list of scholarships was so popular among parents of students who are pursuing degrees in dairy and agriculture.
You know those cheap little frozen pizzas you get from the store that would work better as a Frisbee than a pizza? Or a disappointing delivery that looks nothing like the picture in the ads? Upgrade it using these tips!
Milk is one of the most requested but least available items in food banks across the country. This story was about an influx of milk from the U.S. Department of Agriculture’s Emergency Food Assistance Program.
A popular Rose Festival tradition dating back to 1973, the Milk Carton Boat Race attracts fans of all ages. Kids, adults and teams race handmade boats whose buoyancy depends upon recycled milk jugs and cartons.
Sports broadcaster and former professional football player Anthony Newman helped get the word out about this important program. It helped kids get tasty, healthy lunches when school was out for the summer.
Who doesn’t like ice cream? The crowdsourced Oregon Ice Cream Trail churned up a lot of attention for people eager to get the scoop on what shops made the list. People are still nominating locations to add to the trail, so stay tuned!
So there you have it. That concludes last year’s list, but now you can help us with the next one for 2020. What unanswered questions do you have? What would you like to see us cover? Just let us know!
Have a relaxing “float” through summer with this idea for a treat with less sugar and calories. Of course you can always make it more indulgent by using your favorite soda flavor.
Serves 1
Dietitian’s Tip: These floats made with sparkling mineral water will contribute less sugar and calories to your diet than traditional floats.
INGREDIENTS
1 scoop (½ cup) vanilla ice cream
2 tablespoons of your favorite mashed berry or fruit
6 oz. sparkling mineral water
INSTRUCTIONS
Mash frozen or fresh fruit.
Add ice cream and fruit to glass.
Add sparkling water to glass.
Serve with a wide straw and a spoon.
NUTRITIONAL FACTS
147 calories, 7 g total fat, 5 g saturated fat, 18 g carbohydrate, 3 g protein, 1 g fiber, 91 mg sodium, 179 mg potassium, 15 mg magnesium, 98 mg calcium
Rumor has it the ice cream float was invented in 1874 when an entrepreneur ran out of ice for the flavored drinks he was selling and added ice cream. READ MORE
Food Hero has a wealth of easy to make, nutritious recipes to liven up your summer days. Here is an easy summer lunch idea for the kids … or yourself.
Serves 4
Dietitian’s Tip: This recipe is a great addition to a healthy diet serving up dairy protein, fruit, vegetables, and whole grains. Come up with your own combination using different fruits and vegetables.
INGREDIENTS
4 medium whole wheat tortillas
1 cup grated cheese (try cheddar, jack, or pepper jack)
1 cup pear slices (fresh or canned/drained)
½ cup finely chopped green or red peppers
2 tablespoons minced onion (green, red, or yellow)
INSTRUCTIONS
Lay two tortillas on two plates.
Divide the cheese between the two tortillas.
Divide the pears, peppers, and onion between the two tortillas.
Top with remaining two tortillas.
Heat a skillet or griddle to medium (300 degrees in an electric skillet). Place one quesadilla in pan. Cook 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
With large spatula, gently turn the quesadilla over and cook the other side until a little brown, 2-4 minutes.
Gently slide quesadilla onto a plate. Cook the second quesadilla.
Cut each cooked quesadilla into 4 pieces and serve.
NUTRITIONAL FACTS
Per serving: 250 calories, 8 g total fat, 3.5 g saturated fat, 31 g carbohydrate, 11 g protein, 4 g dietary fiber, 400 mg sodium
Serve on toasted slices of Italian or French bread. A light, refreshing appetizer for your summertime parties.
Serves 6
Dietitian’s Tip: A great way to get a boost of dairy protein with 11 grams of protein per serving.
INGREDIENTS
2 cups 2% fat cottage cheese
1 cup coarsely chopped fresh tomatoes
¼ cup chopped fresh basil
¼ cup toasted slivered almonds
5-6 cloves garlic, peeled and minced
½ teaspoon ground black pepper
INSTRUCTIONS
Coarsely chop the tomato.
Chop the fresh basil.
Mince the garlic cloves.
Toast the slivered almonds until lightly brown in a skillet over medium heat. Watch them carefully.
Combine all ingredients and blend well.
Serve on toasted bread of your choice.
NUTRITIONAL FACTS
Per serving: 115 calories, 6 g total fat, 1 g saturated fat, 6 g carbohydrate, 11 g protein, 2 g fiber, 317 mg sodium, 201 mg potassium, 29 mg magnesium, 108 mg calcium
This Italian-inspired creamy dessert is the perfect end to any meal, and toppings are customizable to every season.
Serves 8
Dietitian’s Tip: Top with
Seasonal fresh fruit, such as berries or chopped peaches (frozen works, too.)
Mint leaves and canned mandarin orange segments
INGREDIENTS
2 cups 1% low-fat milk
1 cup low-fat buttermilk
2 packets unflavored gelatin
1 cup fat-free plain yogurt
1/3 cup mild honey
1 tablespoon fresh lemon juice
½ teaspoon vanilla extract
½ teaspoon lemon zest
INSTRUCTIONS
Pour milk and buttermilk into a small saucepan. Sprinkle gelatin over the milk. Let sit for 1 to 2 minutes to soften.
Turn stove heat to low, heat milk and gelatin, stirring constantly to melt gelatin, about 6-8 minutes. Remove from heat.
In a large bowl, combine yogurt, honey, lemon juice, vanilla, and lemon zest. Pour in warm milk. Stir to combine and remove lumps. To make smooth, you can blend with an immersion blender or a blender.
Pour Panna Cotta into serving vessel – a large bowl, pie plate, or individual cups. Refrigerate until firm or overnight. The size of the container will impact this but it could be at least 4 hours.
Top with fruit such as blueberries, chopped strawberries, or cooked rhubarb.
NUTRITIONAL FACTS
Per serving: 98 calories, 1 g total fat, 1 g saturated fat, 19 g carbohydrate, 5 g protein, 0 g fiber, 107 mg sodium, 220 mg potassium, 16 mg magnesium, 169 mg calcium
Choose milk, buttermilk and plain yogurt in the fat level (fat-free, low fat, reduced-fat or whole) that best fits your personal health goals.
Word on the street is there’s going to be a pretty big football game televised this Sunday. One might even call it “super,” with the express written consent of the National Football League, of course.
No plan yet for your big game watch party? Kick it off with this artichoke dip that’s sure to score points with your guests. It’ll be super in a bowl, or on a plate, and will stand apart in a crowded field of game day snacks and appetizers.
Yields 2 cups
Dietitian’s Tip:
Scoop onto crunchy carrot sticks, cucumbers, radishes, or jicama
Serve with whole grain crackers
Dip left over? Spread on whole grain toast for a healthy snack
INGREDIENTS
1 ½ cup plain Greek-style yogurt or plain yogurt, strained*
1 cup canned water-packed artichoke hearts, drained, patted dry, chopped
¼ cup grated parmesan cheese
2 tablespoons fresh jalapeno chili, minced
½ teaspoon salt
¼ teaspoon black pepper
INSTRUCTIONS
Mix ingredients together. Cover and refrigerate a couple hours before serving.
Follow the link to LiveBest for directions to strain plain yogurt.
NUTRITIONAL FACTS
Per ¼ cup serving: 57 calories, 1 g total fat, 0.5 g saturated fat, 6 g carbohydrate, 4 g protein, 1 g fiber, 228 mg sodium, 168 mg potassium, 16 mg magnesium, 123 mg calcium
Looking back over the past year, there were a lot of great stories about Oregon dairy farmers, processors and the positive work they support with schools, health professionals and communities across the state.
In case you missed them, here are links to some notable posts we shared in 2017:
