DASH Diet thread
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I've only been including whole grains, but I rarely consume non whole grains. As noted above I'm not a huge grain fan, so mostly have just been switching out white pasta for whole grain or bean based, and already preferred brown rice to white.2
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Thanks for the input-I've been including all grains but think I'm going to start separating them.
Just added my morning cup of coffee to cron and see what Kevin was talking about in the podcasts-coffee is a nice source of potassium
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I considered entering my coffee since I drink it black but wondered if the caffeine defeats the purpose when looking at heart health and hypertension. I’m torn. I’ll keep thinking about it. Somehow switching to decaf does not seem viable for my morning commute.0
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I'm logging one cup of coffee. I don't think there's anything negative about that much for the average person.1
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You are probably right. My issue is likely related to me drinking too much coffee. A bit of self reflection may be required about what would be a reasonable amount of coffee for me.0
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Oh, I drink way too much coffee, I just only log one cup. ;-)3
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What should I assume on weight (grams/ounces) for fruit servings? I looked up the blueberries I intend to have in a few minutes and it says ~75g is a serving.
I am not sure I will worry about vegetables since I typically eat 2-3 pounds per day. If that is not enough I am not sure what is.
Since I have been watching this thread I have come to realize that I have somehow managed fall to 3-4 servings of dairy per WEEK. I am not sure how that happened since I love cheese so much. This is one of the reasons I am interested in this. I think we, or at least I, fall into patterns without even realizing it. I am not concerned about the dairy but I find it interesting that it has happened.
It looks like I have 38g of fiber in my meal plan today. I'd like to see that a little higher but I am only going to nudge things not force them.3 -
4 ounces by volume is a fruit serving on DASH. I would imagine weights will vary based on the type of fruit. I pack my fruit and veggies in one cup plastic containers in my lunch to visualize the servings. Each container equals 2 servings. If you have ever bought the single serve applesauce containers, that is the size of a fruit serving. A string cheese is a half dairy serving. A 6 ounce yogurt is 3/4 of a full serving of dairy. An 8 ounce glass of milk is one full serving of dairy.0
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This looks like a fun calculator for weight to volume
https://www.aqua-calc.com/calculate/food-weight-to-volume0 -
What should I assume on weight (grams/ounces) for fruit servings? I looked up the blueberries I intend to have in a few minutes and it says ~75g is a serving.
I am not sure I will worry about vegetables since I typically eat 2-3 pounds per day. If that is not enough I am not sure what is.
Since I have been watching this thread I have come to realize that I have somehow managed fall to 3-4 servings of dairy per WEEK. I am not sure how that happened since I love cheese so much. This is one of the reasons I am interested in this. I think we, or at least I, fall into patterns without even realizing it. I am not concerned about the dairy but I find it interesting that it has happened.
It looks like I have 38g of fiber in my meal plan today. I'd like to see that a little higher but I am only going to nudge things not force them.
Based on the thread where we were aiming for 10+ servings, we used 80 g as the serving size (UK standard, I guess) and I've kept doing that. I think cups are extremely annoying to deal with for solids. I use cups for dairy (except for cheese which I'm mostly trying not to use as my dairy servings, since I could easily eat too much cheese). I'm more watching calcium than actual dairy servings, though.0 -
I will go with the 80g since I have very little interest in measuring cups in addition to weighing food right now. Fruit is not one of my go to things but it would not hurt for me to make a little more of an effort I think. I used to do smoothies but I have gotten out of the habit.
This week my featured vegetable is radicchio. I do this often. I pick something I don't eat regularly and add it in for variety. I like it really well it is just one of those things that is not a staple.4 -
That's one reason I like to log veg, I like to look and make sure I'm getting a variety and think of additional ones to add in.3
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I picked up acorn squash this week for the potassium. I don’t know why I don’t make it more often. It’s delicious and I’m looking forward to it.2
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emmamcgarity wrote: »I picked up acorn squash this week for the potassium. I don’t know why I don’t make it more often. It’s delicious and I’m looking forward to it.
If my kitchen were stocked with everything I like eating most of it would be rotting before I had a chance to get to it. I do keep butternut, spaghetti, and yellow squash in the freezer but even then it is not like I could easily incorporate one of them every week. I guess I could but I really don't want to do that much planning. I am definitely a KISS person... keep it simple stupid.
I have settled on my featured guest system for now because it works for me and I like the variety.2 -
I seem to get in the habit of the same things over and over. I like your idea of a featured vegetable2
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emmamcgarity wrote: »I picked up acorn squash this week for the potassium. I don’t know why I don’t make it more often. It’s delicious and I’m looking forward to it.
If my kitchen were stocked with everything I like eating most of it would be rotting before I had a chance to get to it. I do keep butternut, spaghetti, and yellow squash in the freezer but even then it is not like I could easily incorporate one of them every week. I guess I could but I really don't want to do that much planning. I am definitely a KISS person... keep it simple stupid.
I have settled on my featured guest system for now because it works for me and I like the variety.
I use a lot of frozen veggies (either freeze them myself or buy frozen from the store). I keep fresh salad stuff on hand but yeah, there's just not enough hours in the day to eat it all lol.1 -
emmamcgarity wrote: »I seem to get in the habit of the same things over and over. I like your idea of a featured vegetable
I am very repetitive but I feel like that is okay as long as my scope is not too narrow. I eat a lot of the same vegetables but there are probably 14 or 15 of them. While most of my protein comes from fish even there I usually eat 4 different sources a week and at least a dozen during the month.
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I'm also very repetitive with my veg/fruit, though I do experiment a bit more during the summer months when the farmers markets are open.1
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I eat a lot of the same ones, but also a pretty good variety. For some years during the growing seasons I have gotten a box from a farm, and that taught me how to make sure I use up what I have. What that kind of means is that I will have less variety in late spring when it starts but will be mostly greens and a few other things, and then lots more variety in summer and early fall and then endless root veg and winter squash, and now I just get what I feel like from the store (both frozen and not).2
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2/4
Fruit -- 2
Veg -- 11
Dairy -- 2.5
Grains & Beans- 5 (all whole grain, woot!)
Meat (oz) -- 3oz shrimp
Added fat -- 1: olives
Nuts and seeds --
Added sugar - yes: teriyaki sauce
Tracked on cron. today and realize it's going to be very challenging to hit micros with my calorie allotment. I did get 100% on calcium, but magnesium was at 62% and potassium came in at 60%, even with two cups of coffee factored in (26 ounces). I did hit 1,055% for vitamin A though lol.
Fiber: 40g
Calories: 1,400 on the dot1 -
I'm like Novus. I tend to eat the same veg over and over, but I like quite a few different veg so I figure I cover most of my nutritional bases. Lately I've been focusing on making sure I rotate through my favorites more often AND get more variety each day.
I don't get much variety when it comes to fruit this time of year. I like frozen raspberries in my yogurt, and that's pretty much it. I know tomatoes are fruit, but I count them as veg. I eat those all the time. Having some roasted cherry tomatoes and mushrooms along with braised collards tossed with chickpea pasta for dinner tonight.3 -
This isn't specifically DASH related, but I was just very unexpectedly gifted a brand new Instant Pot and I'm so freakin' excited! I also have absolutely no idea what to do with it LOL!
I wonder if I can use it to make dried beans? Maybe something with veggies too? Off to google
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This isn't specifically DASH related, but I was just very unexpectedly gifted a brand new Instant Pot and I'm so freakin' excited! I also have absolutely no idea what to do with it LOL!
I wonder if I can use it to make dried beans? Maybe something with veggies too? Off to google
Yep. I just started playing with mine (I got it and then never remembered to learn to use it on a weekend when I had time) and decided doing DASH and focusing more on beans would be a good time to use it.1 -
Nice gift!!! Exciting!0
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Fruit -- 6
Veg -- 4
Dairy -- 2
Whole grains - 3
Meat -- 8!oz
Added fat -- 2
Nuts and seeds -- 0
Added sugar - yes1 -
Fruit -- 3
Veg -- 8.5
Dairy -- 1.5
Whole Grains & Beans- 6 (incl. 1 serving of beans)
Meat (oz) -- 3oz shrimp
Added fat --
Nuts and seeds --
Added sugar -- yes: teriyaki sauce
Fiber: 35g
Day two of tracking on cron. and did even worse with magnesium and potassium today
I always thought I ate a lot of dairy, but now realize when I'm trying to lose weight I cut way down on it because it's an easy way for me to save on calories. My dairy intake will most likely continue to be lower until I wrap up this short weight loss phase I'm in (5ish pounds to go).0 -
For some reason magnesium hasn't been an issue for me, although I'm usually barely hitting the potassium and calcium. I have no idea what magnesium is so should check (which is one of the really cool information things about cron). I've also not been meeting the dairy goals -- I think I eat a lot, because I have it most days, and often at more than one meal, but the amounts I have are more like half a serving.
Plumbing work is currently going on, I cannot wait until it's done and I can use my kitchen (and everything else) properly again.3 -
Well after I planned out the day so well and was on track-until I got hit with PMS cravings big time Normally they're not too bad but yikes, this afternoon/evening was a train wreck and I made the decision to just roll with it. Ending the day above maintenance calories but in the scheme of things it's just one day. And even in the extra eating I still thought of DASH and tried to make 'better' choices-well except for the Little Debbie Swiss Rolls lol.
Tomorrow I'll be back at it, we're supposed to get some nasty icing overnight so if I lose power I won't be on for a bit. It's supposed to hit hard early morning and then thaw out by early afternoon. And then again on Thursday-Friday. I'm so sick of winter!!4 -
My plan today was to just get through the day too. I ate something that didn't quite agree with me and I have been unsettled (to put it nicely) since late afternoon yesterday. It is a little irritating because tomorrow is my normal meatless day but I am sure I want to take it easy on the fiber (so no beans) and so my routine will be interrupted again. I have a schedule and for some reason this year I am constantly adjusting it. I have not had one week that has been routine yet and on work days I really benefit from being a creature of habit.
I did get in my extra serving of fruit again today so not a total bust for progress.
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Tuesday’s are my night out with my girls at Panera. Much yumminess and had my planned for cookie. Too much sodium and sugar for DASH but an otherwise good day with leftover pork and acorn squash in my lunchbox at work. I am still in weight loss mode. The scale seems to be moving the right direction. Hoping to get rid of this one last holiday pound soon..2
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