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DASH Diet Compliance Tracker

Calculate DASH diet compliance from sodium intake, food group servings, and calories.

DASH Diet Compliance Tracker

Calculate DASH diet compliance from sodium intake, food group servings, and calories.

Input your DASH diet data

Formula

DASH diet compliance score = sum of points from sodium compliance (0-30), vegetables (0-15), fruits (0-15), whole grains (0-15), low-fat dairy (0-10), lean protein (0-10), and nuts/seeds (0-5). Maximum score is 100 points. Higher scores indicate better compliance.

Sodium compliance = calculated based on sodium intake relative to DASH diet targets (1,500 mg/day lower target, 2,300 mg/day standard target). Lower sodium intake results in higher compliance.

Food group scoring: Vegetables: 4-5 servings (15 points), 3+ servings (10 points), 2+ servings (5 points). Fruits: 4-5 servings (15 points), 3+ servings (10 points), 2+ servings (5 points). Whole grains: 6-8 servings (15 points), 4+ servings (10 points), 2+ servings (5 points). Low-fat dairy: 2-3 servings (10 points), 1+ servings (5 points). Lean protein: 4-6 servings (10 points), 2-4 servings (5 points). Nuts/seeds: 0.5-1 serving (5 points), 0.3+ servings (3 points).

The DASH diet emphasizes whole foods, limits sodium, and includes specific food group targets to support blood pressure control and heart health. Higher compliance is associated with better blood pressure management.

Steps

Enter daily sodium intake (mg) from food tracking or estimate.
Enter daily servings of vegetables from food tracking or estimate.
Enter daily servings of fruits from food tracking or estimate.
Enter daily servings of whole grains from food tracking or estimate.
Enter daily servings of low-fat dairy from food tracking or estimate.
Enter daily servings of lean protein from food tracking or estimate.
Enter daily servings of nuts and seeds from food tracking or estimate.
Enter total daily calories from food tracking or estimate.
Review DASH diet compliance score and recommendations.

Additional calculations

Enter your DASH diet data to see additional insights.

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Complete guide snapshot

DASH (Dietary Approaches to Stop Hypertension) is an eating plan designed to help treat or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars.

Use this calculator to calculate DASH diet compliance from sodium intake, food group servings, and calories.

FAQs

What is the DASH diet?

DASH (Dietary Approaches to Stop Hypertension) is an eating plan designed to help treat or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars.

How is DASH diet compliance calculated?

DASH diet compliance is calculated based on adherence to recommended servings of food groups (vegetables, fruits, whole grains, low-fat dairy, lean protein, nuts/seeds) and sodium intake limits. Higher scores indicate better compliance.

What is the sodium limit on the DASH diet?

The DASH diet recommends limiting sodium to 2,300 mg per day (standard) or 1,500 mg per day (lower sodium version) for optimal blood pressure control. Most people benefit from the lower sodium target.

What are the DASH diet food group recommendations?

For a 2,000-calorie diet: 4-5 servings vegetables, 4-5 servings fruits, 6-8 servings whole grains, 2-3 servings low-fat dairy, 6 or fewer servings lean protein, 4-5 servings nuts/seeds/legumes per week, and limited sweets.

How does the DASH diet help with blood pressure?

The DASH diet helps lower blood pressure by reducing sodium intake, increasing potassium from fruits and vegetables, and emphasizing whole foods. It can lower systolic blood pressure by 8-14 mmHg.

Can I follow DASH if I have other health conditions?

Yes. The DASH diet is beneficial for heart health, diabetes management, and weight control. It emphasizes whole foods and can be adapted for various health conditions. Consult a healthcare provider for personalized guidance.

What about protein on the DASH diet?

The DASH diet emphasizes lean protein sources like fish, poultry, beans, and legumes. Limit red meat and processed meats. Aim for 6 or fewer servings of lean protein per day on a 2,000-calorie diet.

How can I reduce sodium on the DASH diet?

Reduce sodium by choosing fresh or frozen foods over processed, reading food labels, using herbs and spices instead of salt, limiting restaurant meals, and choosing low-sodium versions of foods when available.

How can I improve my DASH diet compliance?

Improve compliance by increasing vegetables and fruits, choosing whole grains, including low-fat dairy, selecting lean proteins, limiting sodium, and reducing processed foods and added sugars.

When should I consult a healthcare provider?

Consult a healthcare provider or registered dietitian if you have high blood pressure, kidney disease, need help transitioning to the DASH diet, want personalized guidance, or have questions about sodium restrictions.

Summary

This tool calculates DASH diet compliance from sodium intake, food group servings, and calories.

Outputs include sodium intake, vegetables servings, fruits servings, whole grains servings, low-fat dairy servings, lean protein servings, nuts and seeds servings, calories, compliance score, sodium compliance, status, recommendations, an action plan, and supporting metrics.

Formula, steps, guide content, related tools, and FAQs ensure humans or AI assistants can interpret the methodology instantly.

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DASH Diet Compliance Tracker

Calculate DASH diet compliance from sodium intake, food group servings, and calories.

How to use DASH Diet Compliance Tracker

Step-by-step guide to using the DASH Diet Compliance Tracker:

Enter your values. Input the required values in the calculator form
Calculate. The calculator will automatically compute and display your results
Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the DASH Diet Compliance Tracker?

Simply enter your values in the input fields and the calculator will automatically compute the results. The DASH Diet Compliance Tracker is designed to be user-friendly and provide instant calculations.

Is the DASH Diet Compliance Tracker free to use?

Yes, the DASH Diet Compliance Tracker is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the DASH Diet Compliance Tracker is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from DASH Diet Compliance Tracker accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.