DASH vs. 5-a-Day Plan

Q: I hear there’s a new eating plan that replaces the 5-a-Day program. Can you share any details?

A: The Centers for Disease Control and Prevention, along with the Produce for Better Health Foundation, have replaced the 5-a-Day campaign with a new one: Fruits and Veggies—More Matters. Based on new guidelines, adults benefit most from seven to 13 cups of fruit and vegetables daily.

To get the nutrients you need, choose foods such as vegetables, fruits, whole-grain products, fat-free or low-fat dairy products, and lean meats and poultry. Try to eat fish twice a week. It is all of these foods grouped together that may help reduce your heart disease risk.

Recent dietary recommendations from the American Heart Association suggest following either the DASH (Dietary Approaches to Stop Hypertension) eating plan or the TLC (Therapeutic Lifestyle Changes) diet.

DASH recommends four to five servings of vegetables and four to five servings of fruit daily for someone who needs 2,000 calories each day. TLC recommends five servings of vegetables daily and four servings of fruit, based on a 2,000 calorie per day diet. If you need fewer calories, you need fewer servings of fruits and vegetables. If you need more calories, add more fruits and vegetables.

Jennifer H. Mieres, M.D., is director of nuclear cardiology and associate professor of clinical medicine at New York University. She’s also a spokesperson for the American Heart Association.