The diets used in the DASH and OmniHeart studies trim blood pressure and LDL (“bad”) cholesterol. Here’s an example of what those diets look like. Our day’s worth of food is a hybrid of the two OmniHeart diets—one higher in protein and one higher in unsaturated fat—that also lowered triglycerides.
Click here for a chart that shows you how many servings to aim for—and what a typical serving consists of—if you eat roughly 2,000 calories a day. (Those servings are listed in the chart below each sample meal.)
We used the “Wild Card” serving for protein, but you can use it for more oil or carbs if you prefer. And we added a few extra servings of fruits and vegetables. Extra salad greens can’t hurt!
|Fruit||2 servings||1 banana, 1 melon wedge|
|Low-fat Dairy||1 serving||1 cup milk|
|Grains||2 servings||1 cup bran cereal|
Lunch & afternoon snack
|Fish & Poultry||1 serving||4 oz. chicken|
|Vegetables||6 servings||4 cups greens, 1 cup raw veggies|
|Oils & Fats||1 serving||1 Tbs. oil (in 2 Tbs. salad dressing)|
|Fruit||2 servings||1 orange, 1/4 cup dried fruit|
|Legumes & Nuts||1 serving||1/4 cup almonds|
|Grains||2 servings||2 oz. baguette|
Dinner & evening snack
|Fish & Poultry||1 serving||4 oz. salmon (“Wild Card”)|
|Vegetables||3 servings||1 cup broccoli, 1/2 cup carrots|
|Legumes & Nuts||1 serving||1/2 cup bean salad|
|Oils & Fats||1 serving||1/2 Tbs. oil (in bean salad), 1/2 Tbs. oil (in broccoli & carrots)|
|Low-fat Dairy||1 serving||1 cup plain yogurt|
|Fruit||1 serving||1/2 cup berries|
|Desserts & Sweets||2 servings||2 small cookies|
Photos: Paige Einstein/CSPI (breakfast), Stephen Schmidt/CSPI (lunch & dinner).
The information in this post first appeared in the March 2015 issue of Nutrition Action Healthletter.
Find this article interesting and useful?
Nutrition Action Healthletter subscribers regularly get sound, timely information about staying healthy with diet and exercise, delicious recipes, and the inside scoop on healthy and unhealthy foods in supermarkets and restaurants. If you don’t already subscribe to the world’s most popular nutrition newsletter, click here to join hundreds of thousands of fellow health-conscious consumers.
Have a comment, question, or idea?
Send us an email at email@example.com. While we can’t respond to every email, we’ll be sure to read your message.