best results if you make changes over a couple of days or weeks. And rather than ditch your family favorites try to modify your traditional recipes to meet the DASH guidelines.
DASH eating plan has more servings of fruits, vegetables, and whole-grain foods than you may be used to eating. These foods are high in fiber and may cause some bloating and diarrhea. To avoid these problems, gradually increase the amount of fruit, vegetables, and whole-grain foods that you eat over several weeks. For example, add a serving of vegetables at lunch one day and dinner the next, and add fruit at one meal or as a snack.
Increase your use of fat-free and low-fat milk products to three servings a day. If you have trouble digesting milk try yogurt or buy lactose-free milk. The live and active cultures in yogurt make it a more easily digestible alternative to milk.
Limit lean meats to 6 ounces per day. That’s 3 ounces—about the size of a deck of cards, for lunch and dinner. If you usually eat large portions of meats, cut them back over a couple of days—by half or a third at each meal.