DASH Diet thread
Replies
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Hi all. I have high blood pressure and recently had some episodes where I get super dizzy and my heart starts racing. I am in the middle of a full cardiac workout up but I need to make a commitment to my diet and I like that DASH was recommended by the NIH. I bought the DASH Diet for weight loss book and that seems totally different. More like a low carb diet which seems the opposite to me of what I read on the NIH.
I have a couple of questions. Are you all following the NIH version? The only thing I’m concerned about is that it seems low in protein. For a 1200 calorie diet, it recommends 3oz or less per day. Am I reading that right?2 -
Hi all. I have high blood pressure and recently had some episodes where I get super dizzy and my heart starts racing. I am in the middle of a full cardiac workout up but I need to make a commitment to my diet and I like that DASH was recommended by the NIH. I bought the DASH Diet for weight loss book and that seems totally different. More like a low carb diet which seems the opposite to me of what I read on the NIH.
I have a couple of questions. Are you all following the NIH version? The only thing I’m concerned about is that it seems low in protein. For a 1200 calorie diet, it recommends 3oz or less per day. Am I reading that right?
Welcome to the group
I think we're all following the NIH version, or a version of it (there's a higher fat NIH version that lemurecat is doing I believe?).
As far as protein goes-when I'm track I'm consistently hitting over my protein goals. Besides the 3oz of meat (in my case fish/shrimp), there's also the dairy category and then you also get protein from whole grains etc. For example-I get 6g of protein from two slices of the whole grains bread I eat every morning (which I toast and then spread with two triangles of light cheese spread, which is another 4g of protein).
Beans/lentils are another higher protein source, a couple of us have started includ these in the Grains section, because we eat them more frequently and they're a good fiber source, like grains are
One of my tracking days last week I was over 80g of protein (which is higher than my recommended amount), and I only had 3oz of shrimp factored into that. The rest came from non-meat sources. That day I was at around 1,350 calories.1 -
Thank you @zeejane03. This will be a big change from how I currently eat. I eat a lot of convenience food/ frozen meals. It would be a big change for me to switch over to a more whole food diet and it’s a bit overwhelming. I did find an app that I think will help me keep track (Tally for iOS). I have a bunch of those frozen meals to finish up while I learn and plan. For now, I think I will focus on adding more whole foods... especially fruits and veggies which I really am not getting now.2
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Thank you @zeejane03. This will be a big change from how I currently eat. I eat a lot of convenience food/ frozen meals. It would be a big change for me to switch over to a more whole food diet and it’s a bit overwhelming. I did find an app that I think will help me keep track (Tally for iOS). I have a bunch of those frozen meals to finish up while I learn and plan. For now, I think I will focus on adding more whole foods... especially fruits and veggies which I really am not getting now.
Just take it one step at a time, adding an extra serving of vegetables or fruit to your day is a great place to start!
eta: also, I used to eat a lot of frozen dinners (especially Lean Cuisines). You can add a bag of steamer veggies to them to make them more filling and that gets several servings of veggies in 1 -
Start where you are. Use what you have. Do what you can.
My sister’s doctor emphasized the low-fat dairy and increasing fruit and veggies as a place to start.
What calorie goal dies myfitnesspal give you for weight loss? DASH is scaleable to fit your calorie goal. My calories are set to 1200 but I also exercise. So I have been scaling the 1600 calorie spreadsheet from the Oregon sheets. I’ve also been playing with adding more potassium rich foods to my diet. I still struggle with added sugar, but as I add in more of the DASH goals I am craving it a little less.2 -
@zeejane03 steamers are a great idea!
@emmamcgarity the free version of the app I downloaded only let’s you pick 3 things to track. I picked dairy, fruits and veggies. Glad I am on the right track. I think I can start with this. It doesn’t seem too overwhelming if I break it down.
Thanks for the advice!1 -
Hi all. I have high blood pressure and recently had some episodes where I get super dizzy and my heart starts racing. I am in the middle of a full cardiac workout up but I need to make a commitment to my diet and I like that DASH was recommended by the NIH. I bought the DASH Diet for weight loss book and that seems totally different. More like a low carb diet which seems the opposite to me of what I read on the NIH.
I have a couple of questions. Are you all following the NIH version? The only thing I’m concerned about is that it seems low in protein. For a 1200 calorie diet, it recommends 3oz or less per day. Am I reading that right?
Welcome to the group
I think we're all following the NIH version, or a version of it (there's a higher fat NIH version that lemurecat is doing I believe?).
Yes, there are a few different variations, including on sodium level. For HBP, I'd think that the classic version with the lower sodium option (1500) is a good call, and I'd recommend eating more than the required veg.As far as protein goes-when I'm track I'm consistently hitting over my protein goals. Besides the 3oz of meat (in my case fish/shrimp), there's also the dairy category and then you also get protein from whole grains etc. For example-I get 6g of protein from two slices of the whole grains bread I eat every morning (which I toast and then spread with two triangles of light cheese spread, which is another 4g of protein).
Beans/lentils are another higher protein source, a couple of us have started includ these in the Grains section, because we eat them more frequently and they're a good fiber source, like grains are
One of my tracking days last week I was over 80g of protein (which is higher than my recommended amount), and I only had 3oz of shrimp factored into that. The rest came from non-meat sources. That day I was at around 1,350 calories.
Agree with all this. The tracker I found had more meat permitted (4-6 servings) but I've been trying to limit meat to one meal (although I will have 4 oz) and make it seafood as often as not, and occasionally have eggs (which count as one serving per egg) either for that meal or in a second meal.
But even if I'm 100% vegetarian that day, I find with all the protein from various veg, from dairy (low fat greek yogurt is a great source, and so is low fat cottage cheese if you can find a low sodium, but it might not taste as good sadly), from beans and lentils, I'm good.
I think zeejane and I both decided it made sense to group beans/lentils with grains rather than the more limited amounts in the NIH, and eat them more often.1 -
Also agree with not feeling like it has to be all or nothing right away. Increasing fruit and veg (if the amounts are an increase for you) and adding in the low fat dairy and watching the sodium (eating whole foods/cooking from scratch is one of the easiest ways to do this) and tracking and seeing where you are and what it would make sense to adjust works best.
To add to what I said above, my approach with meat is to have it at one meal (usually dinner, sometimes lunch, as I often have dinner leftovers for lunch), and to occasionally have all vegetarian days. I think it balances out over time.1 -
Fruit 2
Veggie 4
Whole grain 0
Dairy 2
Meat 6
Added sugar yes yes yes
Today was my son’s birthday and that meant birthday cake and favorite foods for him. I tried to be mindful of choices and select DASH when possible. Today could have been much worse food wise. I’m only a couple hundred calories over and hit most of the food groups. So I’m satisfied with the choices I made.2 -
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.
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Veggies 3
Fruit 3
Dairy 2
Workout (week) 2
Hit all my numbers and stayed 100 calories below target. I’m going to start reading the DASH for weight loss and see what “phase 2” is about. I’m not feeling the “phase 1”, it’s a 2 week detox. I’m feeling more full eating all of the fruits and veggies. Had to for force myself to eat something to get over 1000 calories2 -
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.
0 -
Fruit 5
Veggie 3
Whole grain 3
Dairy 2
Meat 4
Added sugar yes
1 -
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.
I think with grains the Oregon DASH is trying to make it easy with 1 oz = 1 serving. 1/2 cup cooked = about 1 oz dry (traditional serving is 2 oz, so this can be confusing). Once again I think the "serving size" thing is intended to be easier than just counting grams, but I find the opposite. (Although today I did not log, so went with servings!)
Anyway, today:
Breakfast smoothie: 3 servings fruit (avocado, strawberries, rhubarb), one serving dairy (yogurt), one serving almonds, 3 servings veg (spinach and fennel).
Lunch: bean based chili with vegetables and corn, plus some fruit on the side (mango). 2 servings fruit, 2 servings beans, 1 serving grains (corn), 3 servings veg (celery, onions, tomatoes, peppers, zucchini).
Dinner: chicken with green beans and spinach. 4 oz chicken, 4 servings of veg.
Total:
Meat -- 4 oz (okay)
Dairy -- 1 serving (bit low)
Nuts -- 1 serving (on point)
Fruit -- 5 servings (fine with me, higher than normal)
Veg -- 10 servings (on point)
Grains/Legumes/Tubers -- 3 (I'm okay with it).4 -
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.
I look for the Whole Grains seal on packaged items (bread, crackers etc). and then go by the NIH DASH serving size recommendation (1 slice of bread, 1/2 cup of pasta/brown rice etc).
eta: there's several levels of the seal, I don't get to picky about what level something has, I figure even the basic seal item is better than something that has no seal (so a multi-grain bread vs a white bread with bleached enriched white flour etc).
https://wholegrainscouncil.org/whole-grain-stamp1 -
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!1 -
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 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.1 -
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).4 -
Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway
I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings. 1 -
Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings.
I'm thinking we need to start our own protocol, we need a catchy name
I agree with you-I've enjoyed this experiment but what I've gotten from it so far is that I need to keep my fiber intake to 30g+ (this is more from other things I've been reading, than DASH though), and then focus on the veggies and fruit (ideally around 10 servings a day between the two). Along with using more non-meat choices for protein (again, this is more from my reading on Blue Zones, but DASH goes along with this).
I don't want to say I'm done with my DASH experiment, but may just focus on the above more. I'm also trying to use cronometer more regularly because that gives a really good breakdown of micros.
1 -
I know that several of us following DASH don’t actually have high blood pressure. I personally have increased my whole grain servings due to DASH as has my sister. According to AHA the DASH plan can reduce blood pressure by 10 points which is pretty significant. So if you are following it for blood pressure reduction you may want to consider a week with and a week without the whole grains to test the impact in your results. I personally am including them to support my sister who does include them and has had good results with DASHs impact in her blood pressure and cholesterol.2
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Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings.
I'm thinking we need to start our own protocol, we need a catchy name
I agree with you-I've enjoyed this experiment but what I've gotten from it so far is that I need to keep my fiber intake to 30g+ (this is more from other things I've been reading, than DASH though), and then focus on the veggies and fruit (ideally around 10 servings a day between the two). Along with using more non-meat choices for protein (again, this is more from my reading on Blue Zones, but DASH goes along with this).
I don't want to say I'm done with my DASH experiment, but may just focus on the above more. I'm also trying to use cronometer more regularly because that gives a really good breakdown of micros.
Yes, we can trademark it and make a mint!!!
The lure to me has been I see the DASH, Mediterranean, and Blue Zones data and they're all telling me the same thing. I'm pretty darn healthy right now, but I'm only 46. My parents were both perfectly healthy (seemingly at least) when they were in their 40s, but by the time they were in their 60s they were dealing with a whole host of doctors and prescriptions. That's what I don't want
The one thing I'm tabling for now is avoiding convenience foods. My diet is probably 50/50 convenience/whole food. I keep trying to prepare more food myself but it's just not how I was raised and not yet a priority in my mind, so I'm more trying to choose my convenience foods mindfully so that I can get my macros/fiber where I want them. More than that can be a "someday" goal.2 -
Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings.
I'm logging and then counting the servings after the fact when I report in. For foods like grains and beans I tend to eat gram amounts that are easy to convert to the cup amount anyway.0 -
Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings.
I'm thinking we need to start our own protocol, we need a catchy name
I agree with you-I've enjoyed this experiment but what I've gotten from it so far is that I need to keep my fiber intake to 30g+ (this is more from other things I've been reading, than DASH though), and then focus on the veggies and fruit (ideally around 10 servings a day between the two). Along with using more non-meat choices for protein (again, this is more from my reading on Blue Zones, but DASH goes along with this).
I don't want to say I'm done with my DASH experiment, but may just focus on the above more. I'm also trying to use cronometer more regularly because that gives a really good breakdown of micros.
I'm enjoying this, since I keep saying I really want to try lowering meat and increasing fiber (mine was over 30 regularly, but I like the idea of focusing on getting it closer to the recommended DASH level, as well as the calcium and potassium). Adding in the dairy more (although I've been up and down on that) and especially limiting meat/fish to one meal and having at least one bean-based meal a day has been working for me (not that I've done it every day). My veg amounts were generally good, but I'm also eating more fruit than I normally do in the winter and I'm liking that too.
I don't mind keeping the discussion in the DASH thread since it's related to DASH and overall supportive of what people doing DASH are doing.
I love Cron so much, even though I'm still not logging every day.2 -
Heh, another thing I like about Cron is I remember I should supplement D in the winter. I'm terrible about remembering to take any vitamins.1
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Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings.
I'm thinking we need to start our own protocol, we need a catchy name
I agree with you-I've enjoyed this experiment but what I've gotten from it so far is that I need to keep my fiber intake to 30g+ (this is more from other things I've been reading, than DASH though), and then focus on the veggies and fruit (ideally around 10 servings a day between the two). Along with using more non-meat choices for protein (again, this is more from my reading on Blue Zones, but DASH goes along with this).
I don't want to say I'm done with my DASH experiment, but may just focus on the above more. I'm also trying to use cronometer more regularly because that gives a really good breakdown of micros.
I'm enjoying this, since I keep saying I really want to try lowering meat and increasing fiber (mine was over 30 regularly, but I like the idea of focusing on getting it closer to the recommended DASH level, as well as the calcium and potassium). Adding in the dairy more (although I've been up and down on that) and especially limiting meat/fish to one meal and having at least one bean-based meal a day has been working for me (not that I've done it every day). My veg amounts were generally good, but I'm also eating more fruit than I normally do in the winter and I'm liking that too.
I don't mind keeping the discussion in the DASH thread since it's related to DASH and overall supportive of what people doing DASH are doing.
I love Cron so much, even though I'm still not logging every day.
I've never been a daily logger, even back during my main weight loss phase (I did ADF and only tracked on my 'fasting' days). Right now I'm trying to track 3 day a week on cron. to give me an idea where I'm coming in at. I love seeing the micros sections hit green though, so I may try to do it more frequently, especially since I eat pretty repetitively and can start copying days, with some tweaks.1 -
Reading all these comments, I do feel like tracking the "servings" will be annoying to me, because they are different from what I have become used to as servings by weighing them out. And counting beans and lentils towards other categories, which makes a lot of sense to me.
I already eat a "grain-based" diet anyway I might instead just work on increasing my fruit & veg servings, raising my fiber goal, and reducing meat and sat fat a bit. Rather than tracking servings.
I'm thinking we need to start our own protocol, we need a catchy name
I agree with you-I've enjoyed this experiment but what I've gotten from it so far is that I need to keep my fiber intake to 30g+ (this is more from other things I've been reading, than DASH though), and then focus on the veggies and fruit (ideally around 10 servings a day between the two). Along with using more non-meat choices for protein (again, this is more from my reading on Blue Zones, but DASH goes along with this).
I don't want to say I'm done with my DASH experiment, but may just focus on the above more. I'm also trying to use cronometer more regularly because that gives a really good breakdown of micros.
Yes, we can trademark it and make a mint!!!
The lure to me has been I see the DASH, Mediterranean, and Blue Zones data and they're all telling me the same thing. I'm pretty darn healthy right now, but I'm only 46. My parents were both perfectly healthy (seemingly at least) when they were in their 40s, but by the time they were in their 60s they were dealing with a whole host of doctors and prescriptions. That's what I don't want
The one thing I'm tabling for now is avoiding convenience foods. My diet is probably 50/50 convenience/whole food. I keep trying to prepare more food myself but it's just not how I was raised and not yet a priority in my mind, so I'm more trying to choose my convenience foods mindfully so that I can get my macros/fiber where I want them. More than that can be a "someday" goal.
We sound similar
I lost the excess weight while still eating a very SAD diet and improved all my health markers with the weight loss. That's been working well for me through several years of maintenance, but I hit 40 last fall and more and more am thinking of the longer term. My grandma is in her late 80s and has been obese for most of her life. Her type 2 diabetes is so bad now that she can barely walk and has fallen several times, thankfully without broken bones so far. She's also had cancer several times and her poor health has made her treatments/recovery really difficult. She's a shut-in at her house at this point and her quality of life is very poor. And this is the trend of older people in my family-Type 2, cancers (several different kinds but especially breast cancer) etc. Most of these people are/were overweight or obese though.
If I can make small changes now (keep a healthy weight, be more intentional about exercise-really need to work on this one, eat a more nutrient dense diet etc), hopefully I'll stack the odds in my favor for a better outcome some day. It's worth a try at least!
But, I still gravitate towards convenience foods for sure, I only just recently cut out my daily Lean Cuisine lol. I think it really does come down to small steps, and changing to other options that I actually like eating (I will never, ever eat Brussels sprouts
). It means nothing if we make a bunch of drastic changes and then a month later we throw all of them out the window-it's better to make 1-2 changes that we can keep long term, and then at some point add 1-2 additional changes etc etc.
(I say these wise words while drinking a can of Diet Coke and eating La Choy Chow Mein Noodles, baby steps LOL
) 2 -
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).
Although I'm not formally doing this along with all of you, I am incorporating some aspects like aiming to get more fiber and I was already working on incorporating more beans.
One grain I've been eating more is quinoa. I find it makes a nice addition to my "concoction/stew/soup" type meals that include beans/veg/canned tomatoes/broth/seasonings. It adds some protein along with the fiber.
Edit: I tend to eat around a 600 calorie dinner. In the red lentil stew I made yesterday, there were 26 grams of fiber and 3179 mg of potassium just in that one meal. Very DASH friendly!6 -
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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