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The DASH Diet and Holiday Eating

When you have high blood pressure, watching what you put into your part becomes important as part of your care. The DASH Diet was created to offer you a guide in monitoring and planning your meals.

BUT, when it comes to holidays and all that good Southern eating comes out, it’s hard to resist. To help keep you on track and in the know about portions we wanted to share this infographic and the serving sizes below.

Don’t let the holidays derail your healthy eating goals. As a matter-of-fact, why don’t you bring along some new holiday food dishes and start a tradition of healthy delicious eating. Check out the links below for a few recipe ideas or just modify your current recipes. And don’t forget to make an appointment for your annul check up to stay on top of your health!

high blood pressure general health practitioner

The guide below can help you in your meal planning.

Here’s how much of each food group you should eat every day, based on eating 2,000 calories per day.

6-8 servings of whole grains. A serving size is about one slice of bread, 1 ounce of dry cereal or 1/2 cup of cooked rice or pasta.

4-5 servings of vegetables. A serving size is about 1 cup of raw, leafy vegetable or a 1/2 cup of cut-up raw or cooked vegetables.

4-5 servings of fruits. A serving size is about one medium fruit; 1/4 cup of dried fruit; 1/2 cup of fresh, frozen or canned fruit; or 1/2 cup of real fruit juice.

2-3 servings of fat-free or low-fat dairy. A serving size is about 1 cup of milk or yogurt or 1 1/2 ounces of cheese.

Up to 6 servings of lean meat, poultry, fish. A serving size is about 1 ounce of cooked meat, poultry, or fish, or one egg.

4-5 servings per week of nuts, seeds, legumes: A serving size is about 1/3 cup or 1 1/2 ounces of nuts, 2 tablespoons of peanut butter, 2 tablespoons or 1/2 ounce of seeds, 1/2 cup of cooked, dry beans or peas.

2-3 servings of fats and oils: A serving size is about 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of  mayonnaise or 2 tablespoons of salad dressing.

Up to 5 servings per week of sweets: A serving size is about 1 tablespoon of sugar, 1 tablespoon of jelly or jam, 1/2 cup of sorbet or gelatin or 1 cup of lemonade.

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