DASH Diet thread

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  • zeejane03
    zeejane03 Posts: 993 Member
    Having quinoa for the first time tonight-are we counting this as a grain? It sounds like it's hard to categorize lol.
  • zeejane03
    zeejane03 Posts: 993 Member
    Fruit -- 2
    Veg -- 9
    Dairy -- 3
    Grains --4 (including a serving of quinoa)
    Meat -- 4 oz salmon; Beans (alternative protein)--x
    Added fat -- 1
    Nuts and seeds --x
    Added sugar -- yes (honey mustard and teryaki sauce)
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    zeejane03 wrote: »
    Having quinoa for the first time tonight-are we counting this as a grain? It sounds like it's hard to categorize lol.

    It's not technically a grain, but that's how I count it.
  • zeejane03
    zeejane03 Posts: 993 Member
    lemurcat2 wrote: »
    zeejane03 wrote: »
    Having quinoa for the first time tonight-are we counting this as a grain? It sounds like it's hard to categorize lol.

    It's not technically a grain, but that's how I count it.

    I liked it! It was a new frozen steamer option at Aldi-mixed with herbs and kale. I mixed it with sauteed mushrooms and onions, cherry tomatoes, feta cheese and black olives (mixed with teriyaki sauce). Really filling and tasty supper :)
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    Sounds delicious!
  • zeejane03
    zeejane03 Posts: 993 Member
    edited March 2019
    lemurcat2 wrote: »
    Sounds delicious!

    I had no idea what to do with it so I just started throwing things in a bowl LOL. Aldi seems to be coming out with new stuff right now-I found lentils for the first time last week, as well as several other vegetarian leaning options. I had a new wild rice and herb mixture for lunch-it comes in a microwave pouch and has 2 cups/4 DASH servings. It was $1! I bought two of them and will definitely be getting more, along with the quinoa :) They've expanded their frozen fruit section as well, besides blueberries and strawberries they now have mixed berries and a tropical fruit mixture. I've been really impressed with their selection the past few times I've shopped (and I walk out with a cart so heavy I can hardly push it, for around $120!).

    I also discovered the awesomeness of La Croix sparkling water this weekend and come to find out Aldi sells it for $1 cheaper than Meijer (found this out after I had bought it at Meijer, ugh). They also have their own version for under $3 so I'm going to try that next time.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    I count quinoa as a whole grain. A few months back I made some cabbage rolls with it that were delicious.

    I also found this about quinoa
    https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/quinoa-–-march-grain-month
  • zeejane03
    zeejane03 Posts: 993 Member
    edited March 2019
    Vegetables & Fruit-- 9
    Dairy -- 3
    Grains --6
    Meat -- 4oz; Beans (alternative protein)--x
    Added fat -- 1
    Nuts and seeds --x
    Added sugar -- yes:ginger sesame sauce

    Second solid day this week, loving my new notepad tracking method :)

    Looking at the category recommendations I don't know that I'll ever hit 3-4 servings of fruit in a day-I just don't like fruit that much. Since I usually hit over the vegetable recommendations I think I'm going to start combining the vegetable/fruit into one category (since they both serve the same purpose of micros/fiber).

    I'm still aiming for 1-2 servings of fruit a day, but not hitting the recommended amounts is bugging me so I'm going to swap some of those recommendations out for more vegetables!
  • zeejane03
    zeejane03 Posts: 993 Member
    Vegetables & Fruit--7
    Dairy -- 2
    Grains --4
    Meat -- 5oz; Beans (alternative protein)--x
    Added fat -- x
    Nuts and seeds --x
    Added sugar -- yes: 1/2 of a Kit Kat bar

    Saw a good number on the scale this morning and had a pretty solid DASH day :)
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    It's me! The non-DASHing recipe person. Sometimes throwing things together is the best. Last night my daughter and I had a sheet pan supper of roasted veggies (cauliflower, brussels, butternut, mushrooms and cherry tomatoes) and chickpeas spritzed with lemon juice.

    Very easy, VERY DASH friendly and really, really tasty and filling.
  • zeejane03
    zeejane03 Posts: 993 Member
    GottaBurnEmAll wrote: »
    It's me! The non-DASHing recipe person. Sometimes throwing things together is the best. Last night my daughter and I had a sheet pan supper of roasted veggies (cauliflower, brussels, butternut, mushrooms and cherry tomatoes) and chickpeas spritzed with lemon juice.

    Very easy, VERY DASH friendly and really, really tasty and filling.

    I've heard of sheet pan cooking but haven't done this method before-I need to try this!
  • zeejane03
    zeejane03 Posts: 993 Member
    My husband is coming back today from a work trip so we're taking the kids out to supper, will probably go to Fazolis and I'll get the pizza baked spaghetti with 2 breadstics (around 1,200 for the meal). I had my normal toast/cheese breakfast and will eat something veggie based for lunch. Won't be a strong DASH day, but I'll still be keeping my calories in check/at maintenance levels.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    zeejane03 wrote: »
    My husband is coming back today from a work trip so we're taking the kids out to supper, will probably go to Fazolis and I'll get the pizza baked spaghetti with 2 breadstics (around 1,200 for the meal). I had my normal toast/cheese breakfast and will eat something veggie based for lunch. Won't be a strong DASH day, but I'll still be keeping my calories in check/at maintenance levels.

    I did this earlier in the week to celebrate a kid’s birtbday as well. Mostly DASH day but dinner of pizza and decorated cookie cake put me at maintenance calories for the day. Felt very in control.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    I am finding that DASH at 1600 ish calories is working for me as long as I make a point to stay fairly active. I am working on c25k right now which is keeping my exercise goals on track. Today was an off day due to eating on the run. Tomorrow is back to work and packed lunches help with my routine.
  • zeejane03
    zeejane03 Posts: 993 Member
    emmamcgarity wrote: »
    I am finding that DASH at 1600 ish calories is working for me as long as I make a point to stay fairly active. I am working on c25k right now which is keeping my exercise goals on track. Today was an off day due to eating on the run. Tomorrow is back to work and packed lunches help with my routine.

    Yep, weekends are usually all over the place for me, though I do try and make as many DASH choices as I can. Tomorrow I'll be back to being intentional with checking off servings :)
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member

    Fruit -4
    Veggie -2
    Whole grain -2
    Dairy -2
    Meat -4oz
    Nuts - 0
    Added sugar: yes

    Today was a pretty solid DASH day and I was on target for calories. It’s nice when that works out.
  • zeejane03
    zeejane03 Posts: 993 Member
    edited March 2019
    Vegetables & Fruit--13.5 (may be a new record for me! )
    Dairy -- 3
    Grains --3
    Meat -- 3oz; Beans (alternative protein)--1 serving
    Added fat -- x
    Nuts and seeds --1 (trying to get better about adding these!)
    Added sugar -- yes: fat free Catalina dressing

    Solid day today, pleased with my numbers :) We also had a sunny day in the 40s so I got in a mile walk this afternoon. Ended up following the same walking path as two of my elderly neighbors-we looked awesome in our neon safety vests LOL :D
  • zeejane03
    zeejane03 Posts: 993 Member
    zeejane03 wrote: »
    Vegetables & Fruit--13.5 (may be a new record for me! )
    Dairy -- 3
    Grains --3
    Meat -- 3oz; Beans (alternative protein)--1 serving
    Added fat -- x
    Nuts and seeds --1 (trying to get better about adding these!)
    Added sugar -- yes: fat free Catalina dressing

    Solid day today, pleased with my numbers :) We also had a sunny day in the 40s so I got in a mile walk this afternoon. Ended up following the same walking path as two of my elderly neighbors-we looked awesome in our neon safety vests LOL :D

    Forgot to include the olives I ate yesterday, in the Fat category. I think yesterday was the closest I've gotten to being completely DASH compliant :#
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    Fruit -4
    Veggie -3
    Whole grain -2
    Dairy -1
    Meat -3oz
    Nuts - 0.5
    Added sugar: yes
  • zeejane03
    zeejane03 Posts: 993 Member
    edited March 2019
    Morning everyone! We're seeing amazing temps today (last week we were in the single digits and today we're going to see 62! Warmest day since last October woohoo!). The sun is out in full force right now but thunderstorms are coming in, so I'm going to get in a 2 mile walk before they hit. We're also on notice for 'dangerous' thunderstorms later today, so we'll see if I still have power in a few hours :p

    My food plan today is whole grains toast/cheese, green smoothie, large salad with beans and then an oats bowl for supper, with sunflower seeds. Should hit most of my DASH requirements!
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    I was listening to an interview on a podcast yesterday with James Krieger about grains. He seemed to be focused mainly on fiber content. Whole grain typically but not always. I found it interesting and thought I’d share his tidbit with my DASH buddies.
  • zeejane03
    zeejane03 Posts: 993 Member
    edited March 2019
    Been poking around the BlueZones site some more, I'm so fascinated by the BlueZones project and it keeps getting stuck in my head lol :#

    Found the BZ food guidelines to match up pretty closely to DASH, though they limit dairy more and then there's an emphasis on beans (2 servings a day/1 cup), that DASH doesn't have. I also ran their percentage/calorie numbers and it's actually a higher fat plan-more like what lemurcat was following with the modified DASH protocol. Overall it feels like we're on the right path with a DASH eating style :)
    https://www.bluezones.com/2015/07/blue-zones-food-guidelines/

    Also was reading an article on their site that was pretty interesting, about things that are happening at the government level with nutrition matters. While I disagreed with some of the points (adding sugar taxes etc), one of the ideas being tested is doctors actually subscribing vegetables and fruit to patients, who then can buy them at a subsidized cost-I think this is brilliant!
    https://www.bluezones.com/2019/02/leaders-in-medical-industry-starting-to-focus-on-food-policy/
  • anthocyanina
    anthocyanina Posts: 86 Member
    Here's an article that lists common foods from each of the various Blue Zones: https://getpocket.com/explore/item/what-to-eat-to-live-to-100

    It's interesting to see what people eat in the different places. I actually live in Loma Linda, and that list is spot on for me (like when you take one of those personality tests and the results fit you to a T), although I eat a lot more fat than the 20% BZ gives, and more than the modified higher fat DASH. It's not uncommon for fat to total 50% of my daily calories. I'm trying to balance out my macros a little more, but with a lot of bulky low-calorie vegetables, I find I need the calorie boost that generous servings of nuts, avocado, and olive oil gives me.

    I'm curious, when all of you track for DASH, do you enter everything into the MFP diary for the details about nutrients, macros, calories, etc. or do you just count the number of servings?
  • zeejane03
    zeejane03 Posts: 993 Member
    edited March 2019
    anthocyanina wrote: »
    Here's an article that lists common foods from each of the various Blue Zones: https://getpocket.com/explore/item/what-to-eat-to-live-to-100

    It's interesting to see what people eat in the different places. I actually live in Loma Linda, and that list is spot on for me (like when you take one of those personality tests and the results fit you to a T), although I eat a lot more fat than the 20% BZ gives, and more than the modified higher fat DASH. It's not uncommon for fat to total 50% of my daily calories. I'm trying to balance out my macros a little more, but with a lot of bulky low-calorie vegetables, I find I need the calorie boost that generous servings of nuts, avocado, and olive oil gives me.

    I'm curious, when all of you track for DASH, do you enter everything into the MFP diary for the details about nutrients, macros, calories, etc. or do you just count the number of servings?

    I'd love to hang out with the BlueZones group in Loma Linda for a few days, I think it would be so interesting!

    I'm tracking my DASH numbers with a highly sophisticated paper/pen method :D If you go back a page you'll see a screen shot of my tracking method-very basic but the simplicity is helping me stay on top of things. I also spot check my micros over at cronometer, (I believe that's where lemurcat tracks as well). I enjoy MFP for the forums but they don't have a detailed breakdown of micros like cron. does. For the average user it's not a big deal, but since starting DASH I've been interested to see where my potassium, magnesium etc are coming in at.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    I am tracking my food on myfitnesspal and am picking the database entries that include micros and macros when possible. I measure by volume instead of weight and track my DASH servings here in this thread (when I remember). Mostly I use DASH for planning as my backbone for my nutritional goals. My diary is public. I don’t stress about it too much other than to keep myself accountable.
  • zeejane03
    zeejane03 Posts: 993 Member
    Vegetables & Fruit--11
    Dairy -- 2
    Grains --5
    Meat -- x; Beans (alternative protein)--1 serving
    Added fat -- 1 (olives)
    Nuts and seeds --1
    Added sugar -- yes: fat free Catalina dressing

    Hit all my targets today :)
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    I track on Cron, but when I'm not doing that I'll pay attention to servings (right now I have no control over what I eat, since I'm staying with my dad and his SO, but they eat in a very DASH-compliant way, as it happens).
  • MelFrannNoel
    MelFrannNoel Posts: 5 Member
    Hello,
    May I please join this group? I am embarking on eating the DASH way.

    Thank You
  • zeejane03
    zeejane03 Posts: 993 Member
    MelFrannNoel wrote: »
    Hello,
    May I please join this group? I am embarking on eating the DASH way.

    Thank You

    Sure, we'd love to have more people join in :)
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