Because it is scientifically based, contains real foods and provides specific tools people can use, the DASH diet gives you a clear path to healthy eating and lower blood pressure. The DASH meal plans are calculated with menus for approximately 2,000 calories: those who want to eat fewer calories to lose weight or to match their body size and level of activity need to purchase 1,200 calorie plans from private vendors or take extra measures to develop their own individual plans.
DASH Research
DASH research was based on a 2,100 calorie plan per day, according to the "Dash Eating Plan." The plan for one day included 55 percent of calories from carbohydrates, 27 percent from total fat, 18 percent from protein and 6 percent from saturated fat. The plan also included 150 mg of cholesterol, 2,300 mg of sodium, 4,700 mg of potassium, 1,250 mg of calcium, 500 mg of magnesium and 30 g of fiber. When sodium was limited to 1,500 mg, participants lowered their blood pressure even more significantly.
Estimated Calorie Reductions
Although the 2005 DASH weekly meal plans are based on 2,000 calories each day, simply reduce the servings per day or the serving sizes to reduce the approximate calorie count. For example, instead of the one medium-sized banana for breakfast in the 2,000 calorie plan, substitute one small banana or 1/2 of a banana. Likewise, for 3/4 cup of bran flakes, substitute 1/2 cup. For lunch, eat your sandwich open-faced, with one slice of bread instead of using two slices.
Food Groups
Published at the National Heart Lung and Blood Institute, the DASH servings for different food groups to meet a 1,200 calorie day include: four to five servings of whole grains, three to four servings of vegetables, three to four servings of fruits, two to three servings of fat-free or low-fat dairy products, three or fewer servings of lean meats, poultry and fish, three servings per week of nuts, seeds and legumes, one serving of fats and oils, three or fewer servings of sweets, and 2,300 mg per day as a maximum limit for sodium.
Serving Sizes
To reduce the standard 2,000 DASH diet down to a 1,200 calorie diet, follow the serving size recommendations at the National Heart Lung and Blood Institute website. For example, the serving size for grains is four to five servings, which translates as two slices of bread, 2 oz. of dry cereal and 1 cup of rice or pasta. The serving size for meats is three or fewer, which translates as 3 oz of cooked meat or 2 oz. of meat plus one egg.
More Ways to Reduce Calories
The DASH website suggests a number of ways to include fewer calories on the DASH plan. The tips include reducing meat portions by 1 oz. or 2 oz., reducing the amount of mayonnaise you normally use and checking labels to ensure that fat-free products do in fact give you significant calorie reductions over the regular versions of foods.
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