DASH DIET EATING PLAN

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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. dash diet oregon


DASH RECIPES

NEWS ABOUT DASH


FOUR STEP PLAN

STEP 1 

How does your plate measure up? TAKE THE QUIZ!

STEP 2 

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.

STEP 3 

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

1600 Calorie Goal

2000 Calorie Goal

2500 Calorie Goal

STEP 4 

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.