The DASH diet stands for “Dietary Approaches to Stop Hypertension.” It is a dietary pattern that was primarily suggested for patients with high blood pressure. However it has also been proven to have benefits for the management of gestational diabetes due to its high fiber content. Eating foods rich in fiber such as whole grains, fruits, vegetables and legumes slows down the release of sugar into your blood helping you better manage your blood sugar levels.
The DASH diet promotes the inclusion of fruits, vegetables, legumes, low-fat dairy, fish, poultry and nuts while minimizing the consumption of red meats packaged and processed foods (examples: chips, cookies, sweets, sodas, and luncheon meats) that are otherwise high in sodium, saturated and trans fats.
How can I follow the DASH diet ?
The DASH diet is an eating plan that is rich in fruits, vegetables, whole grains and low-fat dairy. It encourages individuals to consume nutrient dense foods and minimizes refined, processed and packaged foods.
Dash Diet Daily
- At least 6 servings of grain products of which most are whole grains
Examples of one serving: 1 slice of whole grain bread, 1/3 cup of brown rice, 4 whole wheat crackers - At least 3-4 servings of vegetables
Examples of one serving: 1 cup of celery sticks and ½ cup of raw spinach - At least 3-4 servings of fruit
Examples of one serving: 1 orange, 2 small kiwis and 1 large peach) per day - 2-3 servings of low-fat dairy and alternatives
Examples of one serving: 2/3 cup low-fat plain yogurt, 1 cup of 1% milk - 3-6 servings of meats and alternatives per day
Examples of one serving: 1 egg, 1 ounce of lean beef, 1 ounce of pale canned tuna, - 2 servings of healthy fats per day
Examples of one serving: 1 tsp. of canola oil, 1 tsp. soybean oil
Also Incorporate:
- 3 servings of nuts and seeds per week
- Examples: 1 tbsp of almonds, 1 tbsp of pecans
Note: 1 tbsp = 15ml, 1 tsp = 5 ml, 2/3 cup = 175 ml, 1 cup = 250 ml
DASH Diet Sample Menu
|
Breakfast |
1/3 of a whole grain bagel 1 boiled egg 1 cup of sliced tomatoes 1 cup of sliced cucumbers 1/3 cup of low-fat cottage cheese |
|
Morning Snack |
1 medium apple 175 mL of plain low-fat yogurt |
|
Lunch |
1/3 cup of brown rice ½ cup of lentils 2 ounces of skinless chicken breast ½ cup of cooked broccoli ½ cup of cooked asparagus 1 cup fat-free milk |
|
Afternoon Snack |
15 large grapes 1 tbsp. walnuts |
|
Evening Meal |
1 cup of cooked lima beans 1 small baked potato 2 tbsp. low-fat sour cream ½ cup of cooked spinach ½ cup of cooked red peppers 1 cup fat-free milk |
|
Evening Snack |
½ large banana 1 tbsp. of low-fat peanut butter |
With gestational diabetes, adopting an eating pattern is a great way to ensure that you are able to include as much nutrient dense foods in the right quantities and at the right frequencies. Make sure to individualize the eating plan such that it meets your personal preferences.