Tag Archives: potassium

DASH into the New Year for a Healthier You

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.

Want to kick-start your DASH resolution?

Take the Rate Your Plate Quiz and get started with this 4-step plan.


Try this new DASH recipe – White Chicken Chili

 

 

 

 


Find more recipes.

dash-recipe

Federal Dietary Guidelines Recommend Dairy

dary foods

Early this year, the 2015-2020 Dietary Guidelines for Americans (DGAs) were released jointly by the U.S. Department of Agriculture and the United States Department of Health and Human Services. Similar to previous versions, the new DGAs recommend three servings of dairy each day as an important part of a healthy eating pattern.

The full report brings attention to the fact that daily dairy intake for most Americans falls below recommendations and calls for increased consumption. Adding one serving of dairy every day can help Americans get the nutrients they need in an easy and affordable way.

Dairy foods are nutrient rich and among the top sources of calcium, vitamin D and potassium, which are nutrients of concern in the American diet. Few other foods deliver dairy’s powerhouse of nutrients in such an affordable, appealing and readily available way. By comparison, it would take 21 cups of chopped broccoli to deliver the same amount of calcium as three glasses of milk.

The DGAs are significant because they form the foundation of all the USDA nutrition programs – school meals, WIC, Head Start, extension and SNAP-Ed. They also impact the nutrition recommendations health professionals give their patients and curriculum in the classroom.

RELATED ARTICLE: Decoding the Dairy Case