DASH Diet thread
Replies
-
The micros are hard sometimes due to labeling not including the potassium. But I am finding that hitting my dairy goals really helps.2
-
Fruit 8
Veggie 0
Whole grain 4
Dairy 1.5
Meat 4
Nots 0.5
Added sugar - soon1 -
Was doing some meal prepping and tried this DASH-friendly (if you use low-sodium canned goods) recipe. Very yummy, very easy. I cooked it for a lot longer than the instructions indicated to let it reduce a bit and for more flavor development. I was surprised how flavorful it was for how little seasoning was involved. Oh, and I just figured a bag of baby spinach was two generous handfuls. I used great northern (white kidney) beans instead of the butter beans because I already had those on hand. In fact, I only had to buy spinach to prepare this.
https://veggiedesserts.co.uk/spanish-beans-tomatoes/3 -
Looks good. And I love that it's ingredients I normally have on hand (well, some sort of white bean, usually great northern or cannellini). May have to try that this week, might add some cauliflower too.1
-
Looks good. And I love that it's ingredients I normally have on hand (well, some sort of white bean, usually great northern or cannellini). May have to try that this week, might add some cauliflower too.
I have some vegetables that I roasted that I'm serving it with. Cauliflower is one of them. Since I already knew I was eating it with more veggies, I didn't add any more to the dish itself, but that's a good idea to make it a one pot meal in the future.
Because I will be making it again.2 -
That looks amazing and flavorful. Must try.0
-
Kids have off of school this week (they do a year round online program through a local charter school); my husband is home sick from work today and I have a dentist appointment this morning sigh....
I probably won't be tracking serving sizes today, but at this point I have a good idea of what to eat so it still should be a solid DASH day. I'm also stopping into Meijer, they have some buy1get1free deals this week, including bags of shrimp, yay!0 -
Kids have off of school this week (they do a year round online program through a local charter school); my husband is home sick from work today and I have a dentist appointment this morning sigh....
I probably won't be tracking serving sizes today, but at this point I have a good idea of what to eat so it still should be a solid DASH day. I'm also stopping into Meijer, they have some buy1get1free deals this week, including bags of shrimp, yay!
I like that after the learning curve DASH is easy to settle into and you can have days where you are mindful instead of rigidly tracking.
2 -
Today was a busy day, eating was pretty solid though so I'm happy about that.
Tomorrow we're heading out for the day again and we'll be eating lunch at Chick-Fil-A. I was pleasantly surprised to see several low calorie options on their menu and am planning on getting the grilled nuggets and then a superfood salad. There's also going to be a Krispy Kreme donut stop but I'm going to skip the donut and get a skinny caramel latte, for 110 calories. And then I'll have a green smoothie and whole grains toast with cheese before leaving and then something light, like oatmeal, for supper.
Everything should fit in nicely with DASH
1 -
That latte should count for a dairy serving! Very DASH1
-
emmamcgarity wrote: »That latte should count for a dairy serving! Very DASH
So, walked into Krispy Kreme with my plan and then saw they had a new 'glazed' coffee, for 100 calories (small). Decided to try it and oh.my.goodness.-walked out with a bag of it
It's a flavored bean that they add cream/syrup to (that's what makes up the calories). I bought the flavored beans and then added 2tbsp of 2% milk and then a packet of splenda-tasted just like what I got there, for only a few calories (cron. says 2tbsp of the milk is only 15 calories, but that seems a bit low?).
2 -
I meant to update my day yesterday but fell asleep instead. Had a good DASH day then a stressful evening that led me to opt for a lean cuisine with a glass of skim milk for dinner and a cup of frozen yogurt for dessert. Ended the day still within my calories and even ok on my sodium for the day.1
-
emmamcgarity wrote: »I meant to update my day yesterday but fell asleep instead. Had a good DASH day then a stressful evening that led me to opt for a lean cuisine with a glass of skim milk for dinner and a cup of frozen yogurt for dessert. Ended the day still within my calories and even ok on my sodium for the day.
Still sounds like a solid day
I'm back at it today and tracking my intake over at cron. I also started walking again this week. I've been a seasonal walker for a few years and have used winter weather as an excuse to be lazy-but I can't really justify it any longer, since my very elderly neighbors are out in the elements twice a day walking
Did 1.5 miles yesterday and just got back in from another 1.5m. I'm using a pedometer app, which is putting me at just under 100 calories burned, so I'm going to add 50 calories to my day and see how this goes. I've never payed attention to exercise calories, since walking doesn't do a whole lot of burn, but I'm going to factor some of them in and see how it affects things.0 -
Fruit -2
Veggie -8
Whole grain -4
Dairy -2
Meat -3oz shrimp
Beans -2 servings
Fats -olives
Added sugar: yes-fat free Catalina dressing (1.5 servings)
Fiber: 51g
Calcium: 109%
Magnesium: 47%
Potassium: 78%0 -
Fruit -6
Veggie -3
Whole grain -4
Dairy -1.5
Meat -3oz
Nuts - 0.5
Added sugar: yes1 -
Yesterday I returned from a 5 day vacation and was delighted that the scale hadn’t moved at all! With open buffets all day and night, I was sure I had overindulged- I guess I didn’t- yay!!
I logged everything even thought I couldn’t weigh my portions and I walked double than I normally do at home.
Breakfast: a full dinner plate of various fruits (at least 4-6 servings) followed by 2 fried eggs and one (white flour) pancake or French toast.
Lunch: a full plate of salad and vegetables (again, at least 4-6 servings) a tiny piece of fish, approx 2-3 ounces.
Dinner: same as lunch, followed by a generous dessert.
Here and there I nibbled bites of my kids mac ‘n cheese or pizza... and I avoided alcohol. I attribute my success of maintaining my weight on vacation to a nearly endless supply of fruits and vegetables. I got very, very full at meals and didn’t snack in between. Whereas at home, I tend to graze and snack on things like nuts or peanut butter to feel full and satisfied.
And I took my blood pressure cuff along and even got some readings as low as 101/62 3 -
I was having a solid DASH/calorie intake day, then I ended up at urgent care with a family member (extended), who fell on ice and broke her wrist. My veggies and beans supper went out the window and I ended up picking up Little Caesers pizza on the way home
Their pretzel pizza is so darn good, but ouch on calories (two slices I had equaled around 600 calories, factoring in the extra pepperoni I ate from my kid's plate lol). Ended the day a little over my calorie target -right around maintenance intake.
So today-
fruit: 2
veggies: 2
whole grains: 2 + grains from the pizza
dairy: 2 + what was on the pizza
meat: 4oz salmon + pepperoni from the pizza
sweets: yes-honey mustard (for fish)
Fiber: 32g
4 -
Oh no! I hope your family member is out of pain soon. I likely would have opted for pizza too.
I’m getting some indoor walking done right now while I roast cauliflower to go with tomato soup for my dinner.1 -
Fruit -4
Veggie -7
Whole grain -2
Dairy -1
Meat -3oz
Nuts - 0
Added sugar: yes
FYI roasted cauliflower and tomato soup is a good combo. Never tried it before. I had bought the soup because of it’s reported potassium strategically for DASH. I bought the bag of precut cauliflower to cut down on meal prep since I tend to get more fruit than vegetable servings.1 -
Fruit -5
Veggie -3
Whole grain -1
Dairy -1.5
Meat -3oz
Nuts - 0
Added sugar: yes
Out and about today with my teenagers and ended up eating at Chick Fil A before we go to an event at church. Most choices were very DASH friendly though I am sure the sodium is likely high. Hoping to exercise later tonight if I can fit it in and the weather agrees.1 -
Fruit - 3
Veggie - 2
Whole grain - 1
Dairy - 1
Chicken/fish - 8
Nuts - 1
Fats/added sugar - yes!
That’s pretty mediocre
It’s a whole lot harder at home to shop/cook/prepare foods than it is with an endless buffet, haha.
Must do better to get back into the swing of things tomorrow!2 -
Fruit - 3
Veggie - 2
Whole grain - 1
Dairy - 1
Chicken/fish - 8
Nuts - 1
Fats/added sugar - yes!
That’s pretty mediocre
It’s a whole lot harder at home to shop/cook/prepare foods than it is with an endless buffet, haha.
Must do better to get back into the swing of things tomorrow!
You did good on the veg/fruit! It's a process and will take time to get into the routine/habit of eating a more DASH compliant way 2 -
Fruit -1
Veggie -5
Whole grain -0
Dairy -1
Meat -5oz
Nuts - 0
Added sugar: yes
Today was super busy and I ended up having fast food breakfast but opted for egg white sandwich with apppe slices. Then prepackaged salad for lunch since the afternoon involved lots of errands. Not a great DASH day but not horrible. Tomorrow at work is a catered lunch. So I’ll make the most of breakfast and dinner with DASH choices.2 -
Fruit - 3
Veggie - 2
Whole grain - 1
Dairy - 1
Chicken/fish - 8
Nuts - 1
Fats/added sugar - yes!
That’s pretty mediocre
It’s a whole lot harder at home to shop/cook/prepare foods than it is with an endless buffet, haha.
Must do better to get back into the swing of things tomorrow!
You did good on the veg/fruit! It's a process and will take time to get into the routine/habit of eating a more DASH compliant way
Thanks!
The past two days weren’t much better but it’s Monday morning and a chance for a fresh start...1 -
Life has been crazy so I haven't been counting/tracking at all. About to go away for a few days so probably won't be back to logging for a bit -- will try to count servings and make good choices when traveling, though.2
-
Can we talk a bit about serving sizes of fruits and veggies?
It dawned on me that the DASH serving sizes of half a cup of fresh fruit or vegetables (4 servings per day) and the government’s 1 cup serving size (2 servings per day) amounts to the same thing!
The only trouble now is that when I google the weights of what serving sizes should be, 1/2 cup or 1 cup, there’s a whole range depending on the source.
If I measure 2 cups of fruit plus 2 cups of veggies per day, it seems like a small amount and I’m inclined to include more. No harm there...
How do you all measure/weight/count fruits and veggies?0 -
Can we talk a bit about serving sizes of fruits and veggies?
It dawned on me that the DASH serving sizes of half a cup of fresh fruit or vegetables (4 servings per day) and the government’s 1 cup serving size (2 servings per day) amounts to the same thing!
The only trouble now is that when I google the weights of what serving sizes should be, 1/2 cup or 1 cup, there’s a whole range depending on the source.
If I measure 2 cups of fruit plus 2 cups of veggies per day, it seems like a small amount and I’m inclined to include more. No harm there...
How do you all measure/weight/count fruits and veggies?
This is what I'm going by (which is mostly how the NIH figures DASH servings)
One Serving:
1 whole piece of fruit
1/2c cut up fruit or berries
1/2c cut up veggies
1c leafy greens EXCEPT when frozen, then it's 1/2c=1 serving (I use frozen spinach and kale in my green smoothies and in frozen form it's much more compact).
I'm using measuring cups like DASH does and then I'm also spot checking using my food scale.
I'm also aiming for more vegetable intake than the DASH recommendation and instead lean towards the newer recommendation for 10 servings of produce a day (from research that came out last year about increased veg/fruit intake and the possible connection with reduced instances of certain diseases). I don't hit that every day or even every week but it's a goal I keep working towards 1 -
Can we talk a bit about serving sizes of fruits and veggies?
It dawned on me that the DASH serving sizes of half a cup of fresh fruit or vegetables (4 servings per day) and the government’s 1 cup serving size (2 servings per day) amounts to the same thing!
The only trouble now is that when I google the weights of what serving sizes should be, 1/2 cup or 1 cup, there’s a whole range depending on the source.
If I measure 2 cups of fruit plus 2 cups of veggies per day, it seems like a small amount and I’m inclined to include more. No harm there...
How do you all measure/weight/count fruits and veggies?
I participated in a thread a while back about eating 10+ servings of veg and fruit per day (related to NHS recs in the UK), and the UK guidelines had a serving = 80 g, which made more sense to me than cups, since I rarely use cups and find them silly as a measure for solids. In my own head prior to that 100 g had been a serving (because it's a round number, of course), so it was easy to switch to 80 and meant I was eating more than I'd thought.
I don't know how that lines up with cups. I'm not worrying too much since I do tend to eat around 10 or more servings of veg and a couple of fruit per day.
Looking at the US recs, I think it's a serving = 0.5 g cooked or, for leafy greens, one cup raw. I wish they'd give a weight-based definition.
I am not consistent with greens, since if I'm eating raw spinach I'll eyeball and consider a cup a serving (although it's less than 80 g), but if I'm using frozen spinach in a smoothie I weigh and go with 80 g = a serving.0 -
I don’t weigh my food. I have always measured by volume. So this wasn’t a big change for me. I try for a minimum of 6 half cup servings of fruit/veggies combined per day. I keep plastic one cup sized containers in my cupboard for packing my lunch daily and fill them with grapes, apple slices, strawberries, cut up celery etc daily. I know that as long as 3 containers go into my lunchbox daily I will have met my goal by the end of the workday.1
-
emmamcgarity wrote: »I don’t weigh my food. I have always measured by volume. So this wasn’t a big change for me. I try for a minimum of 6 half cup servings of fruit/veggies combined per day. I keep plastic one cup sized containers in my cupboard for packing my lunch daily and fill them with grapes, apple slices, strawberries, cut up celery etc daily. I know that as long as 3 containers go into my lunchbox daily I will have met my goal by the end of the workday.
Love this idea! What kind of containers do you use that are 1 cup each? I just picked up some freezer containers for my beans concoctions and they're two cup serving sizes. Would love to find a smaller option 0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions