How to Lower Calories on the DASH Eating Plan

The DASH eating plan can be adopted to promote weight loss. It is
rich in lower-calorie foods, such as fruits and vegetables. You can
make it lower in calories by replacing higher calorie foods such as
sweets with more fruits and vegetables—and that also will make it
easier for you to reach your DASH goals. Here are some examples:
To increase fruits—
● Eat a medium apple instead of four shortbread cookies. You’ll save
80 calories.
● Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds.
You’ll save 230 calories.
To increase vegetables—
● Have a hamburger that’s 3 ounces of meat instead of 6 ounces.
Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach.
You’ll save more than 200 calories.
● Instead of 5 ounces of chicken, have a stir fry with 2 ounces of
chicken and 11/2 cups of raw vegetables. Use a small amount of
vegetable oil. You'll save 50 calories.
To increase fat-free or low-fat milk products—
● Have a 1/2-cup serving of low-fat frozen yogurt instead of a 1/2-cup
serving of full-fat ice cream. You’ll save about 70 calories.
And don’t forget these calorie-saving tips:
● Use fat-free or low-fat condiments.
● Use half as much vegetable oil, soft or liquid margarine, mayonnaise,
or salad dressing, or choose available low-fat or fat-free versions.
● Eat smaller portions—cut back gradually.
● Choose fat-free or low-fat milk and milk products.
● Check the food labels to compare fat content in packaged foods—
items marked fat-free or low-fat are not always lower in calories than
their regular versions.
● Limit foods with lots of added sugar, such as pies, flavored yogurts,
candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
● Eat fruits canned in their own juice or in water.
● Add fruit to plain fat-free or low-fat yogurt.
● Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn,
or rice cakes.
● Drink water or club soda—zest it up with a wedge of lemon or lime.