Adopting the DASH eating plan is easy for beginners. Here are some tips on getting started the healthy way:

First, there must be a gradual change in eating habits:

• If you are currently eating one or maybe two vegetables a day, try adding another serving at lunch, dinner or maybe as a snack.
• If eating fruits is not one of your habits, add a serving to your meals or snacks.
• Make it a habit to use half the butter, margarine or salad dressing during your meals.
• When using condiments, use low-fat or fat-free, even when using salad dressings.
• Try increasing your dairy intake to 3 servings a day by maybe adding a low-fat or fat-free yogurt as a snack or with lunch.

Second, meat should be one part of the meal, instead of the focus.

• Make it a habit of buying and cooking less meat. Out of sight, out of mind.
• Put a limit on your meat by eating 5-6 ounces a day.
• If you are eating more than 6 ounces of meat a day, try to gradually cut back at least one-half to one-third of your portion during your meals.
• Try eating vegetarian-style meals a couple of days during the week.
• If eating a meatless meal, increase vegetables, rice, pasta or dry beans to substitute for the meat. Eating casseroles, pastas and stir-fry dishes contains less meat and is a good substitute for decreasing meat intake at meals.

Third, when eating desserts and snacks, eat more fruits or low-fat foods.

• Eat fruits canned in their own juices. Eating fresh fruits is better and requires little or no preparation time. Dried fruits are even better and much easier to carry when traveling.
• Good snacks and desserts to keep handy includes: unsalted pretzels, mixed nuts with/without raisins, graham crackers, low-fat and fat-free yogurt/frozen yogurt, plain popcorn with no salt or butter and raw vegetables.