DASH Diet thread
Replies
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trisH_7183 wrote: »emmamcgarity wrote: »trisH_7183 wrote: »Finding whole grains a hard thing to track. A lot of pkgs say “Whole Grain”.....but no info on how much per serving.MFP doesn’t list whole grains in tracking. A lot to learn,so just becoming more aware,but not even close to tracking.
Here is what I am seeing on the Oregon DASH tracking sheet to describe whole grains.
One OZ portion =
1 OZ slice bread 1⁄2 cup cooked rice or pasta
1⁄2 -11⁄4 cup dry cereal*
*check Nutrition Facts label
I generally count a cup of Cheerios as one serving of whole grain or a half cup of cooked oatmeal. I don’t often eat rice or pasta since they are more calorie dense. I also have been counting a granola bar as a serving of it states that it is whole grain.
Thank you. The more we share,the easier to learn.Do regular oats & steel cut have the same nutrition?
Pretty much. Both vary some by brand.0 -
Fruit 2.5
Veggie 8
Grains & Beans 8.5 (incl. 1 serving beans)
Dairy 2.25
Meat: x
Fat: x
Added sugar yes-3tbsp teriyaki sauce
Fiber: 44 grams0 -
I’m really not sure. Honestly if I can’t microwave it or quickly heat it on the stove, I probably am not eating it often. My favorite on oatmeal is one cup skim milk mixed with half a cup of oats, one teaspoon of Splenda brown sugar blend, and a sprinkle of cinnamon. Once cooked, I mix in an entire diced apple. It’s filling and indulgent and hits several servings from different groups in one bowl.trisH_7183 wrote: »emmamcgarity wrote: »trisH_7183 wrote: »Finding whole grains a hard thing to track. A lot of pkgs say “Whole Grain”.....but no info on how much per serving.MFP doesn’t list whole grains in tracking. A lot to learn,so just becoming more aware,but not even close to tracking.
Here is what I am seeing on the Oregon DASH tracking sheet to describe whole grains.
One OZ portion =
1 OZ slice bread 1⁄2 cup cooked rice or pasta
1⁄2 -11⁄4 cup dry cereal*
*check Nutrition Facts label
I generally count a cup of Cheerios as one serving of whole grain or a half cup of cooked oatmeal. I don’t often eat rice or pasta since they are more calorie dense. I also have been counting a granola bar as a serving of it states that it is whole grain.
Thank you. The more we share,the easier to learn.Do regular oats & steel cut have the same nutrition?
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Fruit 4
Veggie 5
Whole grain 2
Dairy 2
Meat 5
Added sugar yes
Tonight was my craft night which means dinner at Panera with my friends. It was a nice night and although over calories was a balance to the rest of my day which was mostly DASH compliant.
I do use a lot of convenience foods. I keep several Lean Cuisines on hand to deal with poor planning. I’ve also made a point to keep lots of precut apples and veggies on hand. This would be a lot of work but I buy them precut in the produce section of Kroger. I find DASH easier to stick to if the components I need are easy to grab and go. I also found pre-packaged celery sticks at 5 calories per pack and over 100 mg potassium at Walmart when picking up some household items. These are a nice addition to my lunchbox for work. I take a frozen pre-grilled chicken breast and frozen veggies for lunch almost every day. Skim milk with a piece of whole grain toast is my commuter breakfast then fruit and yogurt later in the morning at my desk. I am sure there are many tweaks I can make to improve. I just need it to stay somewhat easy.3 -
NutritionWonk sent out their email newsletter full of links (it's like Christmas morning lol!). One that stood out to me in relation to DASH was an article about keto-the article talks about the importance of fiber intake and surprise surprise-the importance of calcium, magnesium and potassium
https://www.sciencealert.com/study-on-half-a-million-people-has-bad-news-for-keto-diet?_escaped_fragment_
And then the link to the actual study, which looked into mortality rates with different carb intakes
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext
(copy/paste the whole link in a new browser to work)
From the study-
Both high and low percentages of carbohydrate diets were associated with increased mortality, with minimal risk observed at 50–55% carbohydrate intake. Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favoured plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.
Lines up pretty nicely with DASH and also with the Blue Zones way of eating. I think more and more these kinds of dietary findings will be pointing towards a DASH-like way of eating.6 -
Great article!0
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Yesterday I logged:
Fruit--avocado, strawberries, some rhubarb, about 3.5 overall (also olives, which I basically don't count as anything but maybe added fat)
Vegetables--about 11.5 (romaine, spinach, radicchio, tomatoes, cucumbers, lettuce, turnips, pumpkin, red peppers)
Grains and beans--1 serving (not great) (kidney beans)
Dairy--2 servings
Nuts--one serving
Meat--3 oz (chicken)
To the main things I'm looking at: fiber was 40 g (I'd like higher, but fine), omega 3 to 6 is good, protein 86 g, 94% calcium, over on magnesium and potassium.1 -
Yesterday I logged:
Fruit--avocado, strawberries, some rhubarb, about 3.5 overall (also olives, which I basically don't count as anything but maybe added fat)
Vegetables--about 11.5 (romaine, spinach, radicchio, tomatoes, cucumbers, lettuce, turnips, pumpkin, red peppers)
Grains and beans--1 serving (not great) (kidney beans)
Dairy--2 servings
Nuts--one serving
Meat--3 oz (chicken)
To the main things I'm looking at: fiber was 40 g (I'd like higher, but fine), omega 3 to 6 is good, protein 86 g, 94% calcium, over on magnesium and potassium.
I'm jealous of your magnesium and potassium intake, I've yet to hit 100% on those, during my tracking days sigh....
I eat olives almost every day and I count them in the fat category. Love them in my salads!0 -
I eat them almost daily too. If we were really watching sodium I suppose that might be something to look at, but I love them so.0
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Fruit 3
Veggie 11
Grains & Beans 3.5 (incl. 1 serving beans)
Dairy 3.5
Meat: 3oz shrimp
Fat: olives
Added sugar: yes-2tbsp fat free Catalina dressing
Fiber: 38 grams
And first time (from my spot-tracking)-I hit over 100% on calcium on magnesium targets, and got 80% on potassium 5 -
NutritionWonk sent out their email newsletter full of links (it's like Christmas morning lol!). One that stood out to me in relation to DASH was an article about keto-the article talks about the importance of fiber intake and surprise surprise-the importance of calcium, magnesium and potassium
https://www.sciencealert.com/study-on-half-a-million-people-has-bad-news-for-keto-diet?_escaped_fragment_
And then the link to the actual study, which looked into mortality rates with different carb intakes
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext
(copy/paste the whole link in a new browser to work)
From the study-
Both high and low percentages of carbohydrate diets were associated with increased mortality, with minimal risk observed at 50–55% carbohydrate intake. Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favoured plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.
Lines up pretty nicely with DASH and also with the Blue Zones way of eating. I think more and more these kinds of dietary findings will be pointing towards a DASH-like way of eating.
Interesting article. Found this one,while trying to learn more about Whole Grains.
Had some good news from Dr check up.
Lost 3 pds & all the blood work results were “very good”.
So hopefully,I will keep going with DASH. I appreciate the help on this thread.
Does anyone know the nutrition of home made beef veggie soup?
With all diff veggies,hard to figure.Fresh cabbage,onion,turnips,celery & carrots.Mostly frozen corn,peas.
Canned tomatoes.Based on home made beef broth.
https://wholegrainscouncil.org/whole-grains-101/whole-grains-z5 -
Detailed nutrition? Or specific nutrients? Or DASH servings?
Here I would use recipe builder.0 -
Fruit 4
Veggie 5
Whole grain 2
Dairy 1
Meat 4
Added sugar yes
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Tonight we're going to our church's Sweetheart Valentines dinner and it will be a very calorie dense meal-cheesy mashed potatoes, chicken Alfredo, seasoned veggies (I'm sure they'll be prepared with some sort of oil), salad and then dessert. Rest of the day will be on track though, with no other Valentines 'extras'.
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Can anybody elaborate as to why the emphasis on whole grains? I understand that whole grain foods are preferable to refined white flour foods, so is this the reason? To swap out refined carbs for whole food choices? Is it for the fiber? Is it the enrichment with micronutrients like iron?
I ask because when I started tracking on mfp I cut out white carbs and have not missed not eating pasta, bread, cookies, etc. I’m afraid if I start to incorporate whole grain products it’ll become a slippery slope for me. I do better with abstaining rather than moderating.
But if there’s something specific about whole grains that’s important for heart health, I’d like to understand and include these foods.
Thank you!
I believe it's mostly because of the fiber?
That would match up with the new findings out from WHO, about a diet higher in fiber may having better outcomes in certain diseases prevention
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
I just looked up the nutrition of a slice of regular white bread (Wonder bread brand) and compared it to the whole grains bread I eat. They both have 70 calories per slice, however my bread has more fiber and protein. When you're trying to get in 30 grams or more of fiber, every bit helps
I suspected it might be the fiber. Oftentimes I get very close to my goal of 50g without including any whole grains so that’s good. Thanks for your reply!1 -
Adding to my previous post-if things like bread and pasta aren't a good fit for you then definitely don't feel like you have to eat them! There's lots of other fiber rich options, like beans, lentils, other grains etc that you can add for the fiber.
Today I tried one of those Minute-Made Medley grains cups (you put it in the microwave for 1 minute and it's good to go). It's a one cup serving (I mixed it with a bag of steamer veggies and teryaki sauce), the medley was 230 calories and 8g of fiber, 6g of protein. Plus some nice micros.
https://www.walmart.com/ip/Minute-Ready-to-Serve-Multi-Grain-Rice-Medley-8-8-Ounce-Serving/20918329
eta: the steamer bag of veggies also had around 8g of fiber in it.
Thank you! In addition to the beans and lentils you mentioned (which I already include) I’ve added a serving of bran flakes every other day for the added iron- just got bloodwork done and I’m slightly anemic.3 -
Can anybody elaborate as to why the emphasis on whole grains? I understand that whole grain foods are preferable to refined white flour foods, so is this the reason? To swap out refined carbs for whole food choices? Is it for the fiber? Is it the enrichment with micronutrients like iron?
I think a big part of it is that DASH is supposed to be a relatively easy change, and so they focus on swapping white for whole grains. Grains are also a common part of the US diet and whole grains have some fiber and protein (although not a whole lot).
My personal view (and deviation from the guidelines) is that vegetables and beans/lentils are better sources of most of what is desired here (fiber, potassium, other micros) and beans have an added benefit of more protein, so I'm grouping my starches (beans/lentils, whole grains, tubers (note: potatoes are great for potassium), and pulses), and aiming to hit the "grains" goal using all of them together.
My research didn't find anything particularly special about grains in and of themselves, so I haven't really bothered to increase them much (I am eating them a bit more).
Agreed. Fruits, vegetables, and legumes allow me to hit my daily fiber goal. Now I have to eat a ton of fruits and veggies - but I’ve been enjoying this way of eating. I feel lighter after a meal and my overall calories have decreased. Thanks for your reply!2 -
My Valentine treat in my lunchbox is a huge chocolate dipped strawberry. DASH inspired if you don’t think about the added sugar. 😉3
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Reporting in from yesterday (mixed results).
Grains/beans/tubers/pulses: 2.5 (combination of lentils, chickpeas, and quinoa)
Nuts: 0.5
Fruit: 3.5
Vegetables: about 11 servings
Dairy: only 1 serving
Nutrients I watch: 82 g protein, 40 g fiber, good omega 3 to 6, hit potassium and magnesium, only 79% on calcium -- making an effort to have more dairy today.2 -
trisH_7183 wrote: »
Whole grain servings are 1/2 cup cooked (1/4 cup raw), which is about 1 oz (28 g). So I'd just count up all the grains you include and divide by the number of servings. For fiber, if you log it you can see it -- if you aren't, make sure you have fiber showing in your 5 nutrients (protein, carbs, fat, and the 2 of your choice).1 -
DASH inspired peanut butter banana sandwich on whole wheat bread with skim milk for dinner2
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Dinner was wonderful and ridiculously high calorie, though I did chose a more DASH compliant dessert option and got the chocolate covered strawberries instead of cake or fruit pastries. Finishing the night with a rum coffee, 98 calories of bliss, and it counts towards my potassium
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Good news! BP this morning 110/63
I’m not sure if it’s the weight loss coupled with exercise and the DASH diet that brought my BP down, or if I never had elevated levels to begin with? The few borderline pressures at the doctors office over the years I always attributed to being nervous. In any case, I’m happy today!5 -
Good news! BP this morning 110/63
I’m not sure if it’s the weight loss coupled with exercise and the DASH diet that brought my BP down, or if I never had elevated levels to begin with? The few borderline pressures at the doctors office over the years I always attributed to being nervous. In any case, I’m happy today!
That is great news! Are you finding DASH easy to follow?1 -
Good news! BP this morning 110/63
I’m not sure if it’s the weight loss coupled with exercise and the DASH diet that brought my BP down, or if I never had elevated levels to begin with? The few borderline pressures at the doctors office over the years I always attributed to being nervous. In any case, I’m happy today!
Yay!1 -
Got talked into having kebobs for dinner (from a Persian restaurant), so did not log my dinner. Since I had shrimp for lunch and then salmon at dinner went way over my meat plans too, but not unhappy about it.2
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Got talked into having kebobs for dinner (from a Persian restaurant), so did not log my dinner. Since I had shrimp for lunch and then salmon at dinner went way over my meat plans too, but not unhappy about it.
Sounds like a tasty day
Hubby just called and wants to use up some gift cards for supper (he did a side job a while back and got over $200 in gift cards to one restaurant that we've been slowly using up). I'll get the shrimp tacos (Flash fried rock shrimp, black bean-garlic puree, sesame dressed cabbage, sweet chili sauce, served on flour tortillas), and then we'll also split an appetizer, which will probably be cheese curds with different dipping sauces. Overall it fits pretty nicely with DASH, though a bit higher in calories.
To compensate I had a green smoothie and whole grains toast/cheese late morning and will wait until supper to eat again (last night's dinner was very calorie dense so I'm definitely having a maintenance week this week).1 -
emmamcgarity wrote: »Good news! BP this morning 110/63
I’m not sure if it’s the weight loss coupled with exercise and the DASH diet that brought my BP down, or if I never had elevated levels to begin with? The few borderline pressures at the doctors office over the years I always attributed to being nervous. In any case, I’m happy today!
That is great news! Are you finding DASH easy to follow?
Yes! I’m finding it easy to follow... but... I’m not exactly counting the serving sizes precisely. Right now I’ve increased fruits and veggies, limited animal protein to 3-6 ounces per day, decreased sodium, and I’m monitoring my intake of calcium, magnesium, and potassium.
I’m still not clear about the fats category but I’ve been making sure to eat all the heart healthy fats and to stay away from the bad fats.
I will eventually make an effort to tally my serving sizes in all the categories on a daily basis and improve from there on.1 -
emmamcgarity wrote: »Good news! BP this morning 110/63
I’m not sure if it’s the weight loss coupled with exercise and the DASH diet that brought my BP down, or if I never had elevated levels to begin with? The few borderline pressures at the doctors office over the years I always attributed to being nervous. In any case, I’m happy today!
That is great news! Are you finding DASH easy to follow?
Yes! I’m finding it easy to follow... but... I’m not exactly counting the serving sizes precisely. Right now I’ve increased fruits and veggies, limited animal protein to 3-6 ounces per day, decreased sodium, and I’m monitoring my intake of calcium, magnesium, and potassium.
I’m still not clear about the fats category but I’ve been making sure to eat all the heart healthy fats and to stay away from the bad fats.
I will eventually make an effort to tally my serving sizes in all the categories on a daily basis and improve from there on.
Sounds like you're off to a great start! I'm also mostly focusing on increasing veg/fruit, reducing animal protein/using plant sources for protein like beans, and then starting to pay more attention to certain micros.
It's a process that will take time 1
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