• Change gradually. Add a vegetable or fruit serving at lunch and dinner.
• Use only half the butter or margarine you do now.
• If you have trouble digesting dairy products, try lactase enzyme pills or drops--they're available at drugstores and groceries. Or buy lactose-free milk or milk with lactase enzyme added to it.
• Get added nutrients such as the B vitamins by choosing whole grain foods, including whole wheat bread or whole grain cereals.
• Spread out the servings. Have two servings of fruits and/or vegetables at each meal, or add fruits as snacks.
• Treat meat as one part of the meal, instead of the focus. Try casseroles, pasta, and stir-fry dishes. Have two or more meatless meals a week.
• Use fruits or lowfat foods as desserts and snacks.

Related information Lifestyle Changes: Eating well | DASH