TIPS TO LOWER CALORIES - www.oxfordpl.org

www.oxfordpl.org

TIPS TO LOWER CALORIES ON THE DASH EATING PLAN

wes09-dash-calories.pdf
File Size:	564 kb
File Type:	pdf

In a Red box at the top of the flyer. Dash Eating Plan. Tips to Lowering Calories on DASH. In a Yellow box beside the red box: Healthy Eating, Proven Results. Making simple substitutions can cut calories and add up to a big difference in your weight as you aim for your DASH goals. The DASH eating plan may help you lose weight. It’s rich in lower-calorie foods, such as fruits and vegetables, which provide a rich source of nutrients and help make you feel full longer. The best way to take off pounds is to do so gradually--get more physical activity and eat a balanced diet lower in calories and unhealthy fat. Following the DASH eating plan and reducing your total daily calories over time can help you maintain a healthy weight. The DASH eating plan is rich in fiber, which makes you feel full and is good for your body, but may cause some bloating and diarrhea at first. To avoid these problems, gradually increase the amount of fruit, vegetables, and whole grain foods that you eat over several weeks and drink more water. Your body should adjust, and you’ll be on your way to a life of healthy eating. Tips for reducing calories. An orange circle with an arrow. Reduce the amount of meat that you eat while increasing the amount of fruits, vegetables, whole grains, and cooked dry beans. An orange circle with an arrow. Substitute low-calorie foods, such as when snacking (choose fruits or vegetables instead of sweets and desserts) or drinking (choose water or seltzer water instead of soda or juice). An orange circle with an arrow. Use fresh or dried herbs and sodium free spices in cooking instead of extra condiments to add flavor to dishes. An orange circle with an arrow. Put a bowl of fruit on the kitchen counter and make a family agreement not to have chips or other high-calorie, high-sodium snacks. Learn more about living a heart healthy life and maintaining a healthy weight at www.nhlbi.nih.gov/health-topics/heart-healthy-living. At the bottom of the flyer is a box with yellow outlines. REPLACE HIGH CALORIE FOODS WITH LOWER CALORIE CHOICES. To increase fruits-- An orange circle with an arrow. Eat plain oatmeal with fresh fruit instead of sugary cereal for breakfast. An orange circle with an arrow. Instead of pre-sweetened yogurt, add fruit to plain, low-fat yogurt. An orange circle with an arrow. Eat fruits canned in their own juice or in water, not syrup. To increase vegetables and reduce meat-- An orange circle with an arrow. Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Serve with ½ cup of carrots and ½ cup of spinach. An orange circle with an arrow. Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 ½ cups of fresh vegetables. To increase fat-free or low-fat milk products-- An orange circle with an arrow. Have ½ cup serving of low-fat frozen yogurt instead of full-fat ice cream. An orange circle with an arrow. If you’re lactose-intolerant, have small, frequent dairy products, yogurt, cheeses, lactose-free, low-fat, or fat-free milk. There are food pictures to the left of the flyer. Dried Herbs, a Sprig of Mint, two slices of an orarge, and large pear. At the very bottom of the flyer in a teal bar: Dash Eaing Plan )in a stylized font). The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. To learn more, go to www.nhlbi.nih.gov/DASH. An image of an eagle, with People silhouetted in the eagle. U. S. Department of Health and Human Services. U. S. A. A White box with an arrow on one side. National Heart, Lung, and Blood Institute. 1.

A Blue button to take you to the Contact page.

A Blue button to take you to the Calendar / Newsletter page.

A Blue button to take you to the Suggestion Box page.

Button to take you to the Oxford Alabama Public Library Facebook page.

Button to take you to the Oxford Alabama Public Library Twitter (X) page.

Button to take you to the Oxford Alabama Public Library Instagram page.

Button to allow you to send Oxford Alabama Public Library an email.

©COPYRIGHT 2025. ALL RIGHTS RESERVED.