10/22/2009

The DASH Eating Plan:

Moving Beyond
Hypertension

Natalie Webb, MS, RD, LD DASH Diet 101

nawebb@erols.com
301--704
301 704--1756

DASH Eating Plan DASH Eating Plan

based on a 2,000 calorie diet
• Emphasizes nutrient-rich low-fat dairy products, fruits and
vegetables Food Group Daily Servings
• Consistent with the 2005 Dietary Guidelines Grains 6-8
• Provides nutrients of concern: calcium, Vegetables 4-5
potassium, fiber and magnesium, as well
as vitamins A, C and E. Fruits 4-5
• Positive approach - focused on what to Low--fat or fat
Low fat--free dairy products 2
2--3
include, not what to avoid Meats, poultry, fish 6 or less
Nuts, seeds, dry beans
and peas 4-5/week
Fats and oils 2-3
Sweets 5 or less/week

U.S. Department of Health and Human Services. Your Guide to Lowering Your
3 U.S. Department of Health and Human Services. Your Guide to Lowering Your Blood
4
Blood Pressure with DASH. 2nd Edition, April 2006 Pressure with DASH. 2nd Edition, April 2006

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How Are Americans Doing?

Fruits/Vegetables:
DASH recommendation 8-10 daily
servings
American average 3.04 daily servings
Milk Group Foods
DASH recommendation 3.00 daily servings Dietitian DASHes to Good Health
American average 1.7 daily servings
Calcium Intake
DASH trial 1250mg
daily
5
American average
What We Eat in America, NHANES 2001-2002, 2005-2006: Usual Nutrient Intakes from Food
Compared to Dietary Reference Intakes;http://www.ars.usda.gov/foodsurvey
970mg daily

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PUTTING DASH INTO

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 10/22/2009

DC Fire and EMS 2006 Fitness Testing

Body Mass Index
32
31 Male
Female
30
29 < 25
Normal
28
Weight
27

Cardiac related* fatalities are 25-30
26 Overweight
typically the #1 cause of death in 25 > 30 Obese
the line of duty 24
20-29 30-39 40-49 50-59 All
*Source: National Fire Protection Association Statistics

2006 Fitness Testing 2006 Fitness Testing

Systolic Blood Pressure 95
Diastolic Blood Pressure
140 Male
Male 90 Female
135
Female
85
130
80
125

75
120

115 70

110 65
20-29 30-39 40-49 50-59 All 20-29 30-39 40-49 50-59 All

563 participants: 499 males, 64 females

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Fanning the Flames of

Food and Fitness

Personal and Group
fitness training

Fanning the Flames of

Fire House Culture
Food and Fitness

Brotherhood
Nutrition
– Often male – Training Table
dominated

Menu Planning:
– Eat together and – Taste good
live as a family – Convenient
– Economical

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DASH Tip DASH Tip

Mix it up
Sprinkle cheese on top of
chili, soups and casseroles
Make pizza with reduced-fat
cheese and vegetables.
Super soups
Prepare soups with low-fat milk instead
of water.
Add extra fresh, canned or frozen
vegetables to prepared soups.

Create a baked potato bar with

vegetables for topping, beans,
salsa, and cheese.
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DC Fire and EMS

Next Steps
– Firehouses

Training Tables

Supermarket Tours

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The mission of AAHP is to eliminate African Americans make up 17% of

health disparities and improve the
number and quality of years of life for
African Americans and people of African
descent in Montgomery County
Maryland.
Montgomery County’s population but
over 40% of hospital discharges related
to diabetes and cardiovascular disease.

Diabetes Self-
Self-
Management classes

Four class series
CURRENT PROGRAMS AND  Tips and tools to
SERVICES INCLUDE: manage diabetes

•Diabetes self-management classes

•Diabetes dining club

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Diabetes Self-
Self- Diabetes Self-
Self-
Management classes Management classes

Screening  Healthy meals and recipes provided
 Hemoglobin A1C  Chef/RD recipe review
 Blood pressure

DASH Tip DASH Tip

Get Veggies Make substitutions
Use low-
low-fat milk in place of
Try new vegetables by water when cooking, especially
serving them raw with with oatmeal, brown rice and
low-fat yogurt dip, whole--grain pasta dishes.
whole
topping them with
cheese or adding
them to recipes.
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The Diabetes Dining Club…

Monthly follow-up to classes
MEAL FOCUS:
•Meal
•Promotes diabetes and blood pressure
•Education management
•Whole grains
•Physical Activity •Low-fat and fat-free dairy foods
•Vegetables and fruit

Issue of Lactose

Combine dairy foods with
other foods

Gradually increase
amount

Try non-
non-milk dairy foods
– Cheeses
– Yogurt

Pre-
Pre-digest lactose
– Lactose-
Lactose-reduced milk
– Commercial lactase
preparations (capsules,
chewable tablets, solutions)

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 10/22/2009

PGCC DASHes to Good

Health
DASH Tip

Stimulating Classes
– Self-
Self-Assessment Project Start with Breakfast

Community Outreach Get ahead of the game and
– Workshops/TV start your day with a
whole grain cereal,

Technology
fruit and low-fat milk
– Ask the Dietitian
or yogurt.
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DASH Tip DASH Tip

Rethink your drink Nourish your sweet tooth
Try low-fat chocolate milk for a nutrient-rich
Make low-fat and fat-free milk beverage break.
your beverage of choice. Feed your cravings with fresh or dried fruits
or fruit filled gelatin.
Serve low-fat plain or Layer low-fat yogurt with granola and/or
fruit for a sweet treat.
flavored milk at meals.
Choose a skinny latte
or milk steamer.
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Additional DASH
Healthy Recipes Resources
National Heart, Lung and Blood Institute:

www.3aday.org
www.nhlbi.nih.gov

American Heart Association:

www.fruitsandveggiesmorematters.org
www.americanheart.org

www.nhlbi.nih.gov/health/public/heart American Dietetic Association:
/hbp/dash/recipes.html www.eatright.org

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Additional DASH Questions & Answers

Resources
The DASH Diet Action Plan
By
Marla Heller, MS, RD

Product Market Place, booth #41

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