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Food Groups for DASH Eating Plan
For a balanced diet, people with hypertension should eat food from each food group with specific nutrient objectives to manage hypertension.
Grains
Objective: Provide Energy and Fiber
Whole grains are needed to meet fiber recommendations.
Product Examples: Whole wheat bread, English muffin, Pita, Bread, Bagel, cereals, grits, oatmeal, crackers, unsalted pretzels, popcorn.
Traditional Indian Cuisine items include Roti, Rice, Dalia
Vegetables
Objective: Chose vegetables rich in potassium, magnesium, and fiber
Product Examples: Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, sweet-potatoes.
Fruits
Objective: Chose fruits rich in potassium, magnesium, and fiber
Product Examples: Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines
Dairy
Objective: Major source of Calcium and Protein.
Product Examples: Chose low-fat or fat free foods. Fat-free or low-fat milk, fat-free or low-fat buttermilk, fat-free or low-fat regular or frozen yogurt, low-fat and fat-free cheese.
Meat, poultry, fish
Objective: Rich sources of protein and magnesium
Product Examples: Select only lean; trim away visible fats; broil, roast, or boil instead of frying; remove skin from poultry. For vegetarians Beans, Nuts and Seeds may be substituted.
Nuts, seeds, legumes
Objective: Rich sources of energy, magnesium, potassium, protein, and fiber
Product Examples: Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils
Traditional Indian Cuisine items include: Rajma, Cholay, Dal
Fat and oils
Objective: 27% of calories are derived from fats. They must be low in saturated fats.
DASH has 27 percent of calories as fat (low in saturated fat), including fat in or added to foods
Product Examples: Use vegetable oils such as olive, corn, canola, or safflower.
Sweets
Objective: Low fat sweets used to flavor foods or control the sweet tooth
Sweets should below in fat
Product Examples: Maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch sorbet, ices