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Logo of nihpaAbout Author manuscriptsSubmit a manuscriptNIH Public Access; Author Manuscript; Accepted for publication in peer reviewed journal;
From:
Am J Prev Med. Author manuscript; available in PMC Aug 1, 2009.
Published in final edited form as:
Am J Prev Med. Aug 2008; 35(2): 118–126.
doi: 10.1016/j.amepre.2008.04.013
Table 1
Phase-I goals and lifestyle guidelines given to participants
Lose weight
  • Individually negotiated with a minimum of 4 kg to be eligible for Phase II
Move more! Lose more!
  • In addition to regular exercise, find at least 5“extra” opportunities to move more each day
Eat fewer calories
  • Consume about 500 fewer calories each day
Follow the DASH eating style
  • Eat 9 to 12 servings fruits and vegetables every day
  • Eat 2 to 3 servings of low-fat dairy foods every day
  • Eat 25% or less of total calories from fat
Exercise regularly
  • Exercise a total of 180 minutes each week (e.g., 30 minutes on 6 days per week).
  • Add this moderate-intensity physical activity in addition to daily routine
Eat a low-sodium diet
  • Eat 2400 mg or less of sodium each day
Record daily food intake and physical activity
  • Keep daily records of food and beverages consumed.
  • Keep daily records of exercise minutes
Limit alcohol consumption
  • Women: Drink no more than 1 drink per day
  • Men: Drink no more than 2 drinks per day (1 drink = 12 ounces beer, 5 ounces wine, or 1 jigger [½ ounce]of 80-proof liquor)
Be an active study participant
  • Attend intervention group sessions and clinic Visits
DASH, dietary approaches to stop hypertension