Eat more fruits, vegetables, and whole grains

❖ Include fruits and/or vegetables at every meal

❖ Choose whole grains such as whole wheat bread, oatmeal, brown rice,
popcorn, and whole grain pasta and crackers
❖ Limit refined grains such as white bread, pasta, and crackers, sweets, cereals

Choose healthy sources of protein

❖ Poultry: Look for skinless poultry to cut down on fat
❖ Lean cuts of meat: Beef and pork labeled “loin” or “round”, 95% lean ground beef, beef sirloin, flat-
iron steak, bone-in pork loin chops
❖ Fish: Include fish in two meals a week
❖ Nuts: Enjoy them as a delicious snack or as toppings on low-fat yogurt or salads
❖ Legumes: Have beans as a side or topping, or use peanut butter to dip fresh fruits in
❖ Low-fat dairy: Drink low-fat milk, have low-fat cottage cheese or low-fat yogurt as a snack

Limit sweets and red meats

❖ Limit sugar-sweetened beverages and sweets such as cakes, and cookies
❖ Choose water, milk, tea, and other non-sugar sweetened beverages
❖ Include more fish, poultry, and legumes to limit intake of red meat

Lower your salt intake

❖ Use spices and salt free seasonings when cooking instead of salt
❖ Read food labels and choose low sodium or no-salt-added foods
❖ Look for foods that contain 140 mg or less per serving
❖ When eating out order lower sodium meals, ask for no sauce or sauce on the
side, avoid fast food
❖ Avoid frozen meals in the grocery store and choose fresh or frozen vegetables, meat, and poultry

Be more physically active

❖ Move more, sit less
❖ Aim for 40 minutes of moderate intensity exercise 3-4 times per week
❖ Include 2 days of strength training each week
References

Grundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the
Management of Blood Cholesterol. Journal of the American College of Cardiology. 2019;73(24):e285-e350. doi:10.1016/j.jacc.2018.11.003

Heller M. What is the DASH diet? The DASH Diet. Accessed July 17, 2022. https://dashdiet.org/what-is-the-dash-diet.html

U.S. Food and Drug Administration. Sodium in Your Diet: Use the Nutrition Facts Label and Reduce Your Intake. U.S. Food and Drug Administration. Published June 2021. Accessed July 17,
2022. https://www.fda.gov/media/84261/download

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. U.S. Department of Health and Human Services. Accessed July 17, 2022.
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Breakfast Morning Snack
Homemade Oatmeal ½ cup Sliced Apple 1 medium
Fresh Banana 1 medium Peanut Butter 1 Tbsp
Whole Wheat Toast 1 slice
Fresh Avocado Slices 3 each
Coffee (or Tea) 1 cup
Sugar 1 packet or 1 tsp
Low-fat milk ¼ cup

Lunch Afternoon Snack

Chickpeas 3 oz Baby Carrots 1 cup
Spring Mix Lettuce 1 ½ cup Roasted Red Pepper Hummus 2 Tbsp
Halved Cherry Tomatoes ¼ cup
Sliced Cucumbers ¼ cup
Yellow Bell Pepper Strips ¼ cup
Light Italian Dressing 2 Tbsp
Pineapple Chunks in 100% Juice ½ cup
Unsweetened Iced Tea 20 fl oz

Dinner Evening Snack

Baked Tilapia 3 oz Diced Peaches in 100% Juice ½ cup
Steamed Broccoli 1 cup Low-fat Cottage Cheese ½ cup
Oven Roasted Sweet Potatoes ½ cup
Whole Grain Roll 1 each
Fresh Watermelon ½ cup
Seltzer Water (any flavor) 12 fl oz