Jeffrey Salazar
The DASH diet, or Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart disease. The number of servings you should have each day depends on your daily calorie needs, which are calculated based on your age and physical activity level. This diet does not list specific foods to eat but recommends increasing your intake of fruits, vegetables, whole grains, lean meats, and low-fat dairy products while limiting foods high in saturated fat and sugar.
How to increase diet calories in a DASH diet
| Characteristics | Values |
|---|---|
| Calorie needs | Determined by age and physical activity level |
| Weight maintenance | Consume the same amount of calories as you burn through physical activity |
| Weight loss | Consume fewer calories than you burn or increase your activity level to burn more calories than you eat |
| Physical activity levels | Sedentary, moderately active, or active |
| Serving sizes | Dependent on calorie needs and food group |
| Whole grains | Recommended for most grain servings due to their fiber and nutrient content |
| Lactose intolerance | Opt for lactase enzyme pills, lactose-free, or lactose-reduced milk |
| Fat content | Affects serving amount for fats and oils (e.g., 1 Tbsp regular salad dressing = 1 serving) |
| Sodium intake | Limit of 2,300 mg or 1,500 mg per day |
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What You'll Learn
Eat more fruits and vegetables
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that focuses on fruits, vegetables, whole grains, and lean meats. It was designed to help prevent or treat high blood pressure and reduce the chance of developing heart disease. The DASH diet recommends eating more fruits and vegetables, which can be a great way to increase your calorie intake while still maintaining a healthy diet. Here are some tips to help you incorporate more fruits and vegetables into your DASH diet:
Increase Your Fruit Intake:
Fruits are an essential part of the DASH diet, as they are packed with vitamins, minerals, and antioxidants. Aim for a variety of colourful fruits such as apples, pears, peaches, berries, and tropical fruits like pineapple and mango. Fresh, frozen, or canned fruits (in juice or water, not syrup) are all great options. Try adding fruits to your meals or snacks, such as having a piece of fruit with breakfast, or including dried fruit in your trail mix. You can also blend fruits into smoothies or use them to top off your yogurt or oatmeal.
Up Your Vegetable Consumption:
All vegetables are allowed on the DASH diet, so feel free to experiment with different options. Go for a variety of colours and types, including dark, leafy greens, orange and red vegetables, and starchy veggies. Enjoy them raw, steamed, grilled, or roasted. Try to include vegetables at every meal. For example, you can add spinach to your morning omelette, snack on baby carrots or celery sticks with hummus, or include a side salad with your lunch and dinner. Vegetable-based soups and stews are also a great way to boost your veggie intake.
Snack Smart:
Instead of reaching for processed snacks, opt for fruit or vegetable-based snacks. Easy options include apple slices with peanut butter, celery sticks with cream cheese, or a handful of baby tomatoes or sugar snap peas. You can also make your own vegetable crisps by thinly slicing root vegetables, drizzling them with a small amount of vegetable oil, and baking them in the oven until crispy.
Smoothies and Juices:
Making your own smoothies or juices is a delicious way to boost your fruit and vegetable intake. Combine your favourite fruits and vegetables with a liquid base such as water, coconut water, or milk. Just be mindful of your portion sizes, as it's easy to consume a lot of calories in liquid form. Aim for mostly vegetables and a smaller amount of fruit to keep the sugar content lower.
Remember, the DASH diet doesn't specify exact foods or quantities. The number of servings you should have each day depends on your daily calorie needs. Use resources and worksheets provided by reputable health organisations to guide your portion sizes and ensure they align with your individual needs.
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Choose whole grains
The DASH diet, or Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that focuses on fruits, vegetables, whole grains, and lean meats. It is designed to help prevent or treat high blood pressure and reduce the chance of developing heart disease.
Whole grains are an important part of the DASH diet. They are a good source of complex carbohydrates, which provide the body with energy, as well as essential nutrients such as fibre, vitamins, and minerals. When choosing whole grains, look for options such as:
- Whole-wheat bread
- Whole-grain bread
- Whole-grain cereals
- Brown rice
- Bulgur
- Quinoa
- Oatmeal
These whole grains can be included in meals throughout the day. For example, you could have a slice of whole-wheat toast for breakfast, a bowl of quinoa or brown rice with vegetables and lean protein for lunch or dinner, and some whole-grain cereal with fruit and dairy as a snack.
When increasing calorie intake on the DASH diet, choosing whole grains that are calorie-dense can be beneficial. This might include options such as:
- Whole-grain pasta
- Whole-grain bread
- Whole-grain crackers
- Popcorn
These whole grains can be paired with other calorie-dense foods, such as healthy fats like avocado, olive oil, nuts, and seeds, to further increase the calorie content of meals and snacks while still adhering to the DASH diet guidelines.
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Opt for lean protein
The DASH diet, or Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that focuses on fruits, vegetables, whole grains, and lean protein sources. It is designed to help lower blood pressure and reduce the chance of developing heart disease.
When following the DASH diet, it is important to opt for lean protein sources such as fish, poultry, and beans. These foods provide essential amino acids and nutrients while being lower in saturated fat and calories compared to fatty meats.
One of the benefits of choosing lean protein sources is that they can help increase the overall protein intake while keeping the calorie count in check. This is especially beneficial for those who are looking to manage their weight or calorie intake while ensuring they get enough protein.
Lean proteins are also excellent sources of essential vitamins and minerals. For example, fish is a rich source of omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart health. Poultry, such as chicken and turkey, provides high-quality protein along with B vitamins, which are crucial for energy metabolism and overall health. Beans, on the other hand, are an excellent plant-based source of lean protein and offer dietary fiber, which aids in digestion and promotes a healthy gut.
By incorporating a variety of lean protein sources into the DASH diet, individuals can increase their diet's nutritional value while keeping it well-balanced and calorie-controlled. This approach can help promote overall health and well-being, especially for those at risk of or managing high blood pressure and heart-related conditions.
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Consume low-fat dairy
Consuming low-fat dairy is an important part of the DASH (Dietary Approaches to Stop Hypertension) diet. This eating plan is designed to help lower blood pressure and reduce the chance of developing heart disease. It is a flexible and balanced plan that focuses on fruits, vegetables, whole grains, lean meats, and low-fat dairy products.
When following the DASH diet, it is recommended to choose fat-free or low-fat dairy options. This includes milk, yoghurt, cheese, and other dairy products that are low in saturated fat. These can be incorporated into meals and snacks throughout the day. For example, you could start your day with a bowl of whole-grain cereal topped with low-fat milk and fresh fruit. Low-fat yoghurt can also be a great snack option, paired with some nuts and seeds.
Low-fat dairy products provide important nutrients such as calcium, protein, and vitamin D, which are essential for maintaining strong bones and overall health. They also tend to be lower in calories compared to their full-fat counterparts, which can help with calorie control when trying to increase overall calorie intake. For instance, one cup of low-fat milk has around 100 calories, while the same amount of full-fat milk contains about 150 calories.
When choosing low-fat dairy, it is important to read the labels carefully. Some products may have added sugars or other ingredients that can increase the calorie content. Opt for plain, unsweetened options whenever possible, and be mindful of your overall daily calorie intake to ensure you are still within a healthy range.
Additionally, if you are following the DASH diet, it is recommended to limit your intake of full-fat dairy products, as they are high in saturated fat. This includes items like cream, butter, full-fat cheese, and ice cream. While these can be enjoyed in moderation, opting for low-fat alternatives can help increase the overall calories in your DASH diet while still adhering to its guidelines.
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Cook with vegetable oils
The DASH (Dietary Approaches to Stop Hypertension) diet recommends cooking with vegetable oils, such as canola, corn, olive, or safflower oil, instead of other oils. Vegetable oils are a healthier option as they are a source of unsaturated fats and are free of cholesterol. They also contain essential vitamins such as vitamin E, vitamin K, and beta-carotene.
Vegetable oils are versatile and can be used in a variety of ways when cooking. For example, you can use olive oil to cook an egg-white omelette with vegetables such as spinach, mushrooms, and peppers. You can also use olive oil as a healthy dressing for salads, or to roast, stir-fry, or grill vegetables. Additionally, vegetable oils can be used in baking to replace butter or margarine.
When cooking with vegetable oils, it is important to note that they have a lower smoke point than other oils, so they may not be suitable for cooking at very high temperatures. It is also important to use vegetable oils in moderation, as they are high in calories. One tablespoon of vegetable oil contains about 120 calories, so using too much can quickly add a significant number of calories to your meal.
You can also incorporate vegetable oils into your diet by using them as a dip for bread. For example, you can dip whole-grain bread into a mixture of olive oil and balsamic vinegar, which is a healthy and delicious alternative to butter or margarine. This is a simple way to add more vegetable oil to your diet while also enjoying the health benefits of whole grains.
Finally, vegetable oils can be used to make sauces and condiments. For example, you can make a healthy mayonnaise by blending vegetable oil with egg, lemon juice, and mustard. This can be used as a dip or spread, adding flavour to your meals while also increasing your vegetable oil intake.
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Frequently asked questions
DASH stands for Dietary Approaches to Stop Hypertension. It is a flexible and balanced eating plan that focuses on fruits, vegetables, whole grains, and lean meats to help lower high blood pressure and reduce the chance of heart disease.
Your calorie needs depend on your age and physical activity level. If you want to maintain your weight, you should eat the same amount of calories that you burn through physical activity. If you need to lose weight, you should eat fewer calories than you burn or increase your activity level.
The DASH diet provides nutritional goals and recommends certain foods without specifying the exact items to eat. To increase your calorie intake, you can adjust your portion sizes or incorporate calorie-dense foods recommended by the DASH diet, such as whole grains (e.g., whole-wheat bread, brown rice, quinoa), nuts and seeds, vegetable oils, and lean protein sources like poultry and beans.
Some high-calorie foods that fit within the DASH diet guidelines include:
- Avocados: Healthy fats contribute to a higher calorie content.
- Dried fruits: Removing the water increases the calorie density.
- Whole grain pasta: Complex carbohydrates provide a good source of calories.
- Lean proteins: Incorporate chicken, turkey, or fish for added calories while maintaining low-fat content.
The DASH diet is flexible and can accommodate different calorie levels. However, it's important to monitor your sodium intake, as the diet recommends limiting sodium to 2,300 mg or 1,500 mg per day. Additionally, while the diet is not specifically designed for weight loss, increasing calories may impact your weight management goals.
