Dash Diet Phase 2 Plan

The Dash Diet Phase 2 follows the 14 days of Phase 1,  plus some additional healthy foods added into your daily diet. Phase 2 is a healthy plan and a lifestyle choice for your future.

Your serving sizes are very important in the Dash Diet Phase 2 plan, take a good look at the pie chart.

Foods encouraged to eat in limited amounts in Stage 2 of the DASH Diet

• Dairy
• Make sure you get 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite
• Serving size – 8 ounces yogurt, 1 ounce cheese, ½ cup cottage cheese
• Also add nonfat milk / skim milk – serving size 8 ounces. If you are lactose intolerant, choose lactose-free milk or take lactose digesting tablets to reduce the lactose. Here are some low sodium cheeses if you just can't live without your cheese fix!
• Buttermilk, nonfat sour cream (not containing titanium dioxide) – listed in recipes, no serving size given
• Nuts, beans, seeds
• 1-2 serving per day for smaller appetite, 1-3 servings per day for moderate appetite, 2-4 servings per day for large appetite
• See list above under General – foods to limit
• Serving size – ¼ cup beans, ¼ cup nuts, ¼ cup seeds
• No clear guidelines on portions of vegetarian proteins for vegetarian diets
• Lean meat, fish, poultry, eggs
• 5-6 ounces per day for smaller appetite, 6-8 ounces per day for moderate appetite, 8-11 ounces per day for large appetite
• See list above under General – foods to limit
• Fats – heart-healthy
• 1-2 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite
• See list above under General – foods to limit
• Serving size – 1 tablespoon salad dressing, 1 teaspoon of butter or oil
• Also add: olives, some regular mayonnaise
• Whole grains and other starchy foods, if desired

•  
• 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite. Try to avoid going over 3 servings of whole grains per day.
• Cereals e.g. oatmeal (unsweetened), grits, wheat, high-fiber cereals without added sugar, Grape Nut Flakes, Wheaties – serving size is ½ cup cooked cereal, 1 ounce dry cereal (80-100 calories). Try to get cereals with no more than 5 grams of sugar, and less than 250 milligrams of sodium
• Breads e.g. whole wheat / whole grain bread, including “light” or “lite” kinds – serving size is 1 slice bread, ¼ bagel, ½ English muffin, ½ hamburger bun, ½ hot dog bun
• Baked foods – if you bake with whole grain flour, store it somewhere cool or refrigerated to avoid rancidity
• Pastas – serving size is ½ cup cooked pasta
• Starchy vegetables e.g. corn, potatoes, sweet potatoes/yams, winter squash – serving size ½ cup
• Brown rice – serving size 1/3 cup
• Popcorn – serving size 2 cups
• For people with sensitivity to gluten, it’s fine to substitute gluten-free GF whole grains for wheat products.
• 
  
• Fruit
• Make sure you get at least 2-3 servings per day for smaller appetite, 2-4 servings per day for moderate appetite, 3-5 servings per day for large appetite
• Fresh fruit, e.g. apples, bananas, blueberries, cantaloupe, clementines, grapes, honeydew melon, mangoes, melons, oranges, papaya, peaches, pears, pomegranate, pineapple, plums, raspberries, strawberries – serving size –1 cup diced raw fruit
• Dried fruit – serving size ¼ cup
• Canned fruit – serving size ½ cup
• Unsweetened applesauce (serving size not given)
• No more than 4-6 ounces of fruit juice e.g. orange juice; another part of the book says 4 ounces. It’s better to have whole fruits
• Other foods



• These foods can also be added: Some ketchup, BBQ sauce, hot sauce; Some jelly or jam;
•  Low-calorie, low-sugar, low-fat ice cream
  
  
  

  Diet Tip
  When you are 80% full – STOP Eating- you are satisfied and by the time that last mouth full you ate hits your stomach you will be full. You will still be able to eat the food you like but you don’t need to over eat, try it, you will be surprised at how easy it is to do and you won’t suffer from that belly bloat and you will feel so much more comfortable.