A DASHing Pyramid. (Special Feature).Pyramids are everywhere these days. The U.S. Department of Agriculture and the Mayo Clinic Mayo Clinic: see Mayo, Charles Horace. Mayo Clinic voluntary association of more than 500 physicians in Rochester, Minnesota. [Am. Hist.: EB, 11: 723] See : Medicine each has one. Harvard has several. Pyramids (or other graphics) make it easier for people to visualize how much of what to eat. So we've taken the DASH diet and, with a few tweaks (like recommending whole grains), turned it into a pyramid. The only missing advice: A DASH diet should be low in salt (sodium chloride sodium chloride, NaCl, common salt. Properties Sodium chloride is readily soluble in water and insoluble or only slightly soluble in most other liquids. It forms small, transparent, colorless to white cubic crystals. ), even though the pyramid can't show it. A DASH diet may not be the only healthy way to eat. But it's one of the few diets that have been tested and shown to lower blood pressure and cholesterol. Just remember that what we call a serving may be much smaller than you expect. For example: * Grains. An order of spaghetti spaghetti: see pasta. at a typical Italian restaurant is three cups. That would be six of the half-cup servings in the DASH diet. A typical bagel, which weighs four or five ounces, would be four or five servings. * Meal & poultry poultry, domesticated fowl kept primarily for meat and eggs; including birds of the order Galliformes, e.g., the chicken, turkey, guinea fowl, pheasant, quail, and peacock; and natatorial (swimming) birds, e.g., the duck and goose. . DASH says that a serving of chicken or meat is three ounces. Most restaurants serve six to nine ounces of chicken (two to three servings) and seven to 16 ounces of steak (two to five servings). * Vegetables. A DASH serving is one cup of lettuce lettuce, annual garden plant (Lactuca sativa and varieties) of the family Asteraceae (aster family), probably native to the East Indies or Asia Minor, possibly as a derivative of the widespread weed called wild lettuce (L. scariola). L. and half a cup of most other vegetables. At a restaurant, a side Caesar salad caesar salad n. A tossed salad of greens, anchovies, croutons, and grated cheese with a dressing of olive oil, lemon juice, and a raw or coddled egg. is two cups (two servings). * Oils, salad dressings, mayo. A DASH serving is only one teaspoon tea·spoon n. Abbr. tsp., tsp A measure of about 1 fluid dram or 5 milliliters. teaspoon a household unit of volume or capacity approximately equal to 5 milliliters. of full-fat mayo or oil. (Food labels list one tablespoon ta·ble·spoon n. Abbr. T, tbsp. A measure of about 3 teaspoons or 15 milliliters. tablespoon a household unit of volume or capacity; equivalent to three teaspoons or approximately 15 milliliters; in metric for both.) A DASH serving of full-fat salad dressing is one tablespoon. It's two tablespoons for light dressing only. If you think you'd starve starve v. 1. To suffer or die from extreme or prolonged lack of food. 2. To deprive of food so as to cause suffering or death. on this diet, keep in mind that it's for someone who eats 2,000 calories a day. It applies to most women, but not to the average man, who needs 2,900 calories (if he's 50 or under) and 2,300 calories (if he's over 50). Any man or woman who is fairly active will need more. Beans, Nuts & Seeds (1 per day) What's a Serving 1/2 cup cooked beans 1/3 cup nuts 2 Tbs. sunflower seeds Low-Fat Dairy (2-3 per day) What's a Serving (low-fat or fat-free) 1 cup milk or yogurt 1 1/2 oz. cheese Grains (preferably whole) (7-8 per day) What's a Serving 1 slice bread 1/2 cup dry cereal 1/2 cup cooked rice, pasta, or cereal Vegetables & Fruits (8-10 per day) What's a Serving 1 cup lettuce 1/2 cup other vegetables Sweets (5 per week) What's a Serving 1 cup low-fat fruit yogurt 1/2 cup low-fat frozen yogurt 1 Tbs. maple syrup, sugar, or jam Oils, Salad Dressing, Mayo (2-3 per day) What's a Serving 1 tsp. oil or soft margarine 1 tsp. regular mayonnaise 1 Tbs. low-fat mayonnaise 1 Tbs. regular salad dressing 2 Tbs. light salad dressing Seafood, Poultry Lean Meat (0-2 per day) What's a Serving 3 oz. broiled or roasted seafood, skinless poultry, or lean meat Vegetables & Fruits (8-10 per day) What's a Serving 1 medium fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup dried fruit 3/4 cup fruit juice Note: Choose lower-salt foods from all categories. |
|
||||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion