What Is the DASH Diet?
7. Meat and Dairy
The recommended number of servings for fish, poultry, or lean meat would be 6 one-ounce servings or less a day. These are a rich source of iron, zinc, protein, and B vitamins. It is important to look for lean varieties and aim for lower portions of meat as this allows more room for fruits and vegetables.
When preparing meat and poultry, trim away the skin and opt for broiling, baking, roasting, or grilling instead of frying it in fat. Look for heart-healthy fish such as tuna, salmon, and herring as these fish are high in omega-3 fatty acids. Two to three servings of dairy are recommended every day as they are major sources of vitamin D, protein, and calcium. Low-fat dairy is best as dairy products can also become a major source of fat. Those with issues digesting dairy products can opt for lactose-free products or take the lactase enzyme, a product easily available over the counter.
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