“Converting recipe servings to DASH servings?”
How do I convert regular recipe servings to DASH servings? Even in DASH diet cookbooks, the recipe servings aren't broken down into grain, dairy, meat, etc. If I make a pot of stew or a casserole, or maybe a pasta salad with tuna and peas, and I eat one serving, how do I determine how many servings of meat or grains, etc. I've had in that one combined serving?
2 Answers
NutritionistNutritionist
Great question! It's tough to tell with mixed dishes- remember- nutrition is all about the big picture so don't get too lost in the details. Here are some general "rules of thumb" for seeing if you're hitting those DASH goals. 1 grain about a cupped handful or the size of a tennis ball 1 fruit/veggie a heaping handful or a fist 1 protein size of your palm or a deck of cards 1 fat the size of your thumb It might be helpful for you to work with a dietitian to help you reach your health goals!
You would need to measure out all the different macronutrients (carbs, proteins and fats) and then divide them by the number of servings you are planning on eating, i.e., 8 oz of meat in two servings would be 4 oz meat. I know this sounds rudimentary, but you will have to measure out all the various ingredients and divide by the number of servings.
