Saw my doctor again today. She is happy about my weight-loss. My diagnosis as obese is no longer in my charts or online.
I still have Essential Hypertension so they recommend the DASH diet. Well, my goal is to come up with a low carb one. Could use input on this.
DASH diet
• Eat 4 to 5 servings of fruit each day. A serving is 1 medium-sized piece of fruit, ½ cup chopped or canned fruit, 1/4 cup dried fruit, or 4 ounces (½ cup) of fruit juice. Choose fruit more often than fruit juice.
(I’ll eat Berries)• Eat 4 to 5 servings of vegetables each day. A serving is 1 cup of lettuce or raw leafy vegetables, ½ cup of chopped or cooked vegetables, or 4 ounces (½ cup) of vegetable juice. Choose vegetables more often than vegetable juice.
(I’ll eat greens, peppers & squash)• Get 2 to 3 servings of low-fat and fat-free dairy each day. A serving is 8 ounces of milk, 1 cup of yogurt, or 1 ½ ounces of cheese.
(I’ll eat cheese)• Eat 6 to 8 servings of grains each day. A serving is 1 slice of bread, 1 ounce of dry cereal, or ½ cup of cooked rice, pasta, or cooked cereal. Try to choose whole-grain products as much as possible.
(I’m not sure what to eat for this category)• Limit lean meat, poultry, and fish to 2 servings each day. A serving is 3 ounces, about the size of a deck of cards.
(I eat this much anyways)• Eat 4 to 5 servings of nuts, seeds, and legumes (cooked dried beans, lentils, and split peas) each week. A serving is 1/3 cup of nuts, 2 tablespoons of seeds, or ½ cup cooked dried beans or peas.
(Nuts & seeds, yes, yes, yes… I can eat this!)• Limit fats and oils to 2 to 3 servings each day. A serving is 1 teaspoon of vegetable oil or 2 tablespoons of salad dressing.
(Limit to 3, I’ll probably go over this, oh well)• Limit sweets and added sugars to 5 servings or less a week. A serving is 1 tablespoon jelly or jam, ½ cup sorbet, or 1 cup of lemonade.
(nope will not touch this category)• Eat less than 2,300 milligrams (mg) of sodium a day. If you have high blood pressure, diabetes, or chronic kidney disease, if you are African-American, or if you are older than age 50, try to limit the amount of sodium you eat to less than 1,500 mg a day.
( I will try my best to follow this)Oh here is my BMI now!!!
