Both plans promote eating more grains, fruits and vegetables and fewer animal products, including meat, poultry and fish. The DASH plan, however, recommends a minimum of 8 servings of fruits and vegetables instead of the 5 suggested in the Food Guide Pyramid. The DASH plan also separates vegetable from animal proteins, recommending 4 to 5 servings a week of nuts, seeds and legumes. In this way, the DASH diet further limits fat and helps ensure more fiber, plus potassium and magnesium, nutrients associated with lower blood pressure. In addition to being low in fat, grains are rich in complex carbohydrates and nutrients.
Whole grains provide more fiber and nutrients, such as magnesium, than refined varieties.
Breads and pasta are naturally low in fat and calories. To keep them that way, be selective about what you add to these foods. Avoid cream and cheese sauces on pasta and instead choose vegetable or fresh tomato-based toppings. Select plain yeast breads rather than quick breads, sweet rolls or other baked goods with added fat. In addition to being virtually fat-free and low in calories, fruits and vegetables provide fiber and a variety of nutrients, including potassium and magnesium.