DASH Eating Plan - Spanish
DASH, cuyas siglas en inglés corresponden a “Enfoque Alimentario para Detener la Hipertensión” es un plan de alimentación que es flexible y incluye una variedad de alimentos.
DASH Eating Plan
This heart-healthy eating plan provides guidelines for daily nutritional goals with foods that are low in saturated fats and sodium. The DASH eating plan outlined below illustrates the wide variety of whole, nutritious foods you can enjoy any day. The amounts listed are based on 2,000 calories. Daily goals for different food groups include:
- Fat free dairy or low fat milk: 2-3 cups
- Fruits: 2-2.5 cups
- Vegetables: 2-2.5 cups
- Whole grains: 6-8 ounces
- Lean meat, fish, poultry: 6 ounces or less
- Nuts, seeds and legumes: 4-5 times weekly
- Oils: use sparingly
Online Farm Experience 10-12
Visit the Online Farm Experience for a 10-stop (11-video) tour to help you experience how milk from real cows, on a real Midwestern farm, becomes the fresh, naturally nutrient-rich dairy foods you love.