5 Steps to Start the DASH Diet Today

5. Tips for starting the DASH diet

The DASH diet is a long-term diet. Think of it more as a lifestyle. To get the long-term benefits from the menu, you need to make sure that you stick to it. The following tips will help to ease you into this healthy lifestyle choice and keep you there.

• Incorporate the diet gradually. If you suddenly drop all your favorite treats and switch over to strictly whole grains, fresh produce, and legumes— you may get sick of it quickly, and you’re much more likely to drop it altogether. Instead, ease into the diet by slowly incorporating more fresh produce into your day. If you aren’t accustomed to eating whole grains, start with one or two servings a day of whole grains and work your way up. You can still eat sweets, but limit them to about four servings per week (one serving is the equivalent to one tablespoon of sugar, jelly, or jam or ½ cup sorbet). If you’re used to eating a lot of salt, slowly cut back to get your taste buds accustomed to the change.
• Don’t beat yourself up over setbacks. Setbacks are normal, and they’re bound to happen. If you’ve had one or two bad days— where you’ve consumed more salt and sugar than you should have— that’s perfectly okay. Don’t let it discourage you from eating well the next day.
• Exercise. If you’ve started the DASH diet to lower blood pressure and benefit from weight loss, you should definitely be exercising too. Every person should be exercising for 30 minutes, three to four times a week— especially those looking to lower blood pressure.
• Get yourself a buddy. Find a friend, family member, or partner that would like to get healthy with you. It’s much easier to stick to the diet when you have someone to report to!