have more success in changing your eating habits if you make a plan. The plan
should include long-term and short-term goals as well as ideas for getting past
barriers—things that might get in the way of changing your eating
What is your long-term goal? A long-term goal is something you
want to reach in 6 to 12 months. When you have high blood pressure, the
long-term goal is to lower your blood pressure to a specific level. Talk to
your doctor about what your specific long-term goal should be.
What are the short-term goals that will help you reach your long-term goal?
Short-term goals keep you going day to day. They are usually goals you hope to
reach tomorrow or next week.
Look at the DASH eating plan. Come up with a short-term goal
that looks pretty easy. For example, you might decide that your first
short-term goal will be to eat 4 servings of vegetables every day. As soon as
you've made those extra vegetables a habit, you can add another short-term
Eating with DASH
some ideas for eating with the DASH plan:
- Drink fat-free milk. A
glass of fat-free milk has only 80 calories and no fat.
It's packed with nutrients that lower
blood pressure. Have a "skinny" latte (made with
fat-free milk) as a way to add milk to your diet. If you
don't drink coffee, try a skinny steamed milk or chai
- Make a baked potato bar. Serve baked potatoes
with a variety of vegetables, such as broccoli. And use
other toppings, such as low-fat shredded cheese, chili, salsa, and refried
beans. If you use toppings from a can or jar, be sure to
choose low-sodium varieties. Or even better, make them
yourself from fresh ingredients. Be creative. You could end up with 4 or 5
servings of vegetables at one meal.
- Eat a variety of cut-up
vegetables with a low-fat dip such as hummus. Try some new vegetables. Make a
stir-fry with lots of different vegetables.
Buy a vegetarian cookbook, and try one recipe each month or each week.
- Add garbanzo beans to a salad, use fat-free refried beans, and/or
make split pea or black bean soup.
- Combine a ready-made pizza
crust with low-fat mozzarella cheese and lots of vegetable toppings. Use
tomatoes, zucchini, spinach, carrots, cauliflower, and onions.
breakfast, have whole-grain cereal, fruit, and low-fat or fat-free
- Take fruit to work or school as a
- Make a dip for fruit from low-fat or
nonfat vanilla yogurt and cinnamon.
Many people find that it helps to write down
everything they eat every day. That way they can easily see how much of each
food group they've eaten and where they need to add or cut back
A registered dietitian can work with you to
change your eating habits and help you plan menus that follow the DASH eating
style. Ask your doctor to recommend someone.
- Quick Tips: Adding Fruits and Vegetables to Your Diet
- DASH Diet Sample Menu
- Healthy Eating: Starting a Plan for Change
Dealing with barriers and slip-ups
Take the time to think about what things could get in the way
of your success. These are called barriers. And by thinking about them now,
you can plan ahead for how to deal with them if they happen.
of a barrier might be eating in restaurants. If you do that a lot, you may want
to plan ahead for how you will stay on your DASH plan when you eat out.
Possible solutions could include:
- Eat out less
- Look at menus ahead of time to find
dishes you can eat and still stay on your eating
- Find new restaurants that offer
vegetarian and low-fat dishes.
It's perfectly normal to try something, stop it,
and then get mad at yourself. Lots of people have to try and try again before
they reach their goals.
- If you feel like
giving up, don't waste energy feeling bad about yourself. Remember your reason
for wanting to change, think about the progress you've made, and give yourself
a pep talk and a pat on the back. Then you may feel like trying again.
- When you hit a barrier—and most people do—get
support. Talk to your family members and friends to see if someone wants to eat
healthy foods with you or cheer you on.
forget little rewards. Something to look forward to can keep you moving right
- Healthy Eating: Overcoming Barriers to Change
Having a lot of support can make it easier to change your
eating habits. For example, if family members tell you that they love how
you're getting healthier, you may be motivated to keep up the good work. Here
are some other ways to get support:
- Work with a partner. It's motivating to know that someone is sharing the same goals.
- Friends and family members can eat healthy meals with you. They can encourage you by saying how
they admire you for making hard changes.
- Join a class or support group. People in these groups often have some of the same barriers you
- Don't forget to reward yourself. When you reach one of your goals, give yourself a present. Buy
a new healthy cookbook. Go to the movies. Or just take some time for yourself.
Do whatever it takes to remind yourself that you've been meeting your goals.
- Healthy Eating: Getting Support When Changing Your Eating Habits
Staying with it
It can be frustrating to start a new project like
healthy eating and then have to stop because something gets in the way—illness,
travel, or even just boredom. Your goal is to get back in the habit and make it
a routine part of your life.
you can't create a habit overnight. Keep at it, even if you slip up along the
way. It can take as long as 3 months of repetition to form a habit, so every
day is a step in the right direction.
you slip up, don't get mad at yourself or feel guilty. Think of it as a
learning experience. Figure out what happened. Why did you stop? Think of ways
to get yourself going again. Learn from your slip-ups so that you can keep on
toward your goal of healthy eating.
- Healthy Eating: Staying With Your Plan
Test Your Knowledge
The best way to
deal with barriers is to wait until they happen and then worry about how to get
Continue to Where to go from here
Return to High Blood Pressure: Using the DASH Diet